Processed meat is linked to diabetes, colorectal cancer. Is deli meat also unhealthy? 10 brands you can buy in Canada, ranked by a nutrition coach
Health Canada has classified deli meats as highly processed foods, and for good reason. Many varieties are packed with salt and preservatives, which have been linked to increased risks of ailments like heart disease, type 2 diabetes and colorectal cancer. And now, a new study reviewing research continues to indicate how harmful processed meat can be for your health.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
What does the study say?
According to the study, published on June 30 in the Nature Medicine journal, researchers analyzed dozens of prior studies that looked at how consuming processed meat is linked to an increased risk of heart disease, type 2 diabetes and colorectal cancer. Research showed regularly consuming processed meat had a link to an increased risk of coronary heart disease. However, this was statistically insignificant and could've occurred by chance.
But comparing a diet of 50 g of processed meat per day versus none showed an increased risk of type 2 diabetes and colorectal cancer. This amount of processed meat equates to about two or three slices of packaged deli meat, depending on the brand. Eating this amount daily compared to none led to, on average:
Type 2 diabetes: A 30 per cent rise in risk of developing type 2 diabetes.
Colorectal cancer: A 26 per cent rise in risk of developing colorectal cancer.
According to the Globe and Mail, researchers also offered a conservative estimate. Compared to eating no processed meat, consuming between 0.6 to 57 g of processed meat per day came with — on average — at least a seven per cent higher risk of colorectal cancer and an 11 per cent higher risk of type 2 diabetes. As consumption rose, so did the risk of these health conditions.
As a nutrition coach, I know consistently eating balanced meals sometimes means choosing convenience. Deli meats are a super quick source of protein that can help people create more nutritious meals when they're short on time. Here, I've ranked 10 of the most common deli meats found in Canadian grocery stores — like turkey breast, ham, roast beef and Canadian-style bacon — using nutritional breakdowns and official health recommendations to give you a clear picture of what you can safely add to your cart and what might be worth rethinking.
Do I have to stop eating deli meats entirely?
While processed meat has been under scrutiny for years, that doesn't mean you have to cut out deli meats completely. You can enjoy them occasionally as part of a balanced diet, especially if you choose leaner, lower-sodium options. The key is to read labels carefully and prioritize minimally processed sources of protein whenever possible. You should also keep an eye on portion sizes to limit your overall exposure to high sodium and fat in processed meats.
What to look for when buying deli meat
Claims you see on the front of deli meat packaging like "natural," "nitrate-free" or "artisan" aren't regulated in Canada. Instead, check the Nutrition Facts table and ingredients list. Here's what to aim for:
Protein: At least 8 to 10 g per 56 g serving
Sodium: Preferably under 500 mg per serving (Canada's recommended sodium limit is 2,300 mg/day)
Fat: Lean options will have 2 g or less per serving
Ingredient list: Shorter is better. Look for real cuts of meat ("turkey breast" or "top round") over vague blends ("mechanically separated meats").
How I ranked these meats
To create this list, I started with Canada's most common and popular deli-style meats — turkey, chicken, ham and roast beef — and added a few popular extras like prosciutto, back bacon and Montreal smoked meat. Each meat was ranked using:
Nutrition per 56 g serving: Protein, fat and sodium
Processing level: Is it oven-roasted, cured, smoked or ultra-processed?
Health guidelines: from Health Canada, Heart & Stroke Foundation and the Canadian Cancer Society
Health Canada recommended limiting highly processed foods and keeping sodium intake under 2,300 mg per day. The Canadian Cancer Society also advised eating no more than three servings of red or processed meat per week. These guidelines shaped the cutoff points I used in this ranking.
1. Schneider's Deli Best Oven-Roasted Turkey Breast
Per 56 g (about two slices):
Calories: 56
Protein: 12 g
Fat: 0.3 g (Saturated: 0.06 g)
Sodium: 431 mg
Carbohydrates: 1.1 g
Turkey is a popular protein (Canadians spent about $466 million on turkey in 2024). It's lean, relatively low in fat and delivers a decent protein hit per serving. The ultra-lean turkey option from Schneider's is low in fat and sugar, high in protein and made with straightforward ingredients. Its sodium is moderate compared to most deli options. For health-conscious shoppers, this is a consistent front-runner.
2. Olymel Original Cooked Chicken Breast
Per 56 g (about three slices):
Calories: 56
Protein: 9 g
Fat: 1.4 g (Saturated: 0.35 g)
Sodium: 438 mg
Carbohydrates: 0.9 g
Chicken is the most popular meat in Canada by a landslide, but hasn't been a top choice as a deli meat until more recently. Chicken is a great deli option since it's more nutritionally balanced than other cuts. Olymel's version is nitrite-free, sans preservatives and contains solid lean protein, minimal fat and moderate sodium. It's a reliable choice if you want to avoid preservatives, and its flavour is neutral enough to include in sandwiches or wraps.
3. Maple Leaf Natural Selections Shaved Slow Roasted Beef
Per 56 g (about eight to nine slices):
Calories: 58
Protein: 12 g
Fat: 1.1 g (Saturated: 0.6 g)
Sodium: 464 mg
Carbohydrates: 1.1 g
Red meat has a bad rap, and while it's best to limit your overall intake, lean cuts will give you a hefty serving of protein with minimal fat, plus iron and vitamin B12. A grocery store staple, Maple Leaf's Natural Selections Roast Beef, is gluten- and nitrite-free, made from natural ingredients and has a clean, lean protein profile. With about 12 grams of protein and just over 1 gram of fat per serving, it'll help keep you full with moderate sodium.
4. Olymel Smart & Natural Black Forest Smoked Ham
Per 56 g (about four slices):
Calories: 56
Protein: 11g
Fat: 2g (Saturated: 0.6g)
Sodium: 481mg
Carbohydrates: 0g
Pork-based deli meats like ham and salami are the most popular type in Canada, but they can also be higher in fat and sodium. One exception is lean ham, including Olymel's smoked black forest version, which is nitrite-free, gluten-free and made with natural ingredients. At just 2 g of fat and 11 g of protein per serving, it's leaner than many traditional ham products, but sodium is moderate at around 20 per cent of the daily value. Keep in mind, even lean ham varieties can add up in sodium, so limit servings to once per week or swap in turkey to stretch your intake.
5. Ziggy's Smoked Turkey Breast
Per 56 g (about three to four slices):
Calories: 47
Protein: 9 g
Fat: 0.6 g (Saturated: 0 g)
Sodium: 455 mg
Carbohydrates: 1.2 g (Sugars: 1.2 g)
Ziggy's, which is a Loblaw brand, makes a smoked turkey that is extra lean and decently high in protein. It would make a killer sandwich paired with veggies and honey mustard on high-fibre bread. But sodium is still an issue at 20 per cent of your daily recommended amount in a 56 g serving. Choose this for extra flavour once in a while, but for more frequent bites, substitute lower-sodium cooked turkey.
6. Lou's Kitchen Original Peameal Bacon
Per 56 g:
Calories: 59
Protein: 8 g
Fat: 2 g (Saturated: 0.66 g)
Sodium: 421mmg
Carbohydrates: 2 g (Sugars: 1 g)
Peameal bacon — what non-Canadians ironically call Canadian bacon — is a leaner alternative to traditional bacon, and Lou's version holds up relatively well. It's low in fat and calories, but sodium still climbs to nearly 30 per cent of the daily limit in a single serving, which is 85 g (two slices), according to the package. Stick closer to a 56 g serving, or go with a single slice to limit your sodium intake.
7. M&M Food Market Montreal Smoked Meat
Per 56 g (about two slices):
Calories: 61
Protein: 8 g
Fat: 3 g (Saturated: 1 g)
Sodium: 479 mg
Carbohydrates: 1 g
No Canadian deli meat list would be complete without Montreal-style smoked meat, used to make the classic sandwich on whole grain rye with mustard or paired with sauerkraut and Swiss cheese in a Reuben. M&M Food Market Montreal Smoked Meat gets high praise from customers for its tenderness and authentic flavour. Although it's not overly salty and less processed than salami and many cured meats, it's still moderately high in fat and sodium. It has a decent amount of protein from lean brisket, but its preparation means it's best positioned midway in the list as an occasional protein swap for sandwiches or charcuterie.
8. Piller's Extra-Lean Ham Kolbassa
Per 56 g:
Calories: 78
Protein: 10 g
Fat: 4 g (Saturated: 2 g)
Sodium: 493 mg
Carbohydrates: 0.6 g (Sugars: 0.6 g)
Traditional kolbassa can be pretty fatty, but this European-style lean ham version from Piller's is higher in protein with moderate fat. The sodium content is respectable for a ham product, but it nearly hits 20 per cent of the daily limit with just 493 g in a 56 g serving (the package serving suggestion is 100 g with 880 mg sodium). The ingredient list is traditional, though it includes nitrates. Try pairing a small portion with extra veggies to balance sodium intake.
9. San Daniele Smoked Prosciutto (Speck)
Per 56 g (about three to four slices):
Calories: 134
Protein: 16 g
Fat: 8 g (Saturated: 3 g)
Sodium: 986 mg
Carbohydrates: 1 g (Sugars: 0 g)
San Daniele is a brand owned by Ontario-based company Sofina Foods, which makes a range of authentic Italian charcuterie meats. This juniper-scented smoked prosciutto is rich in flavour, blending Italian salt-curing with Central European smoking. It's high in sodium, though — nearly 1,000 mg per 56 g serving — and moderately fatty. A little goes a long way, making it better suited to charcuterie boards in small portions (the package suggests 30 g) with fresh fruit, greens or whole grains to balance the saltiness.
10. Schneider's German Salami
Per 56 g (about 10 to 11 slices):
Calories: 224
Protein: 15 g
Fat: 17 g (Saturated: 6.5 g)
Sodium: 653 mg
Carbohydrates 1.9 g (Sugars: 0 g)
For a deli salami, this German-style option from Schneider's edges out other brands with its higher protein and slightly less sodium content than other brands. Still, it's high in fat and saturated fat, which places it near the bottom of the health rankings. Enjoy this one occasionally or pair it in small amounts (the suggested serving size is 30 g) with high-fiber, low-sodium ingredients like whole grain crackers or crisp vegetables.
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