Beef, cured, pastrami
FDC 170204package, 2.5 oz (71 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 34 · +12 vs Sausage & deli meats medianCured beef pastrami scores 34 of 100, a Low band result that ranks 11th of 60 sausage and deli meats, above the category median of 22. Protein is its clear strength at 44% DV per 100 g, the highest figure in its profile, with iron contributing another 12% DV.
It is a deli-counter staple for sandwiches, typically sold and served by the package, with a 2.5 oz portion (71 g) a realistic single serving. The curing process behind that protein density also means sodium runs high, 1080 mg per 100 g, so it pairs better with lower-sodium sides than with more salty condiments or cheese.
See how this score is calculated, build a plate around beef, cured, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 147 kcal | 7% |
| Total fat | 5.8 g | 7% |
| Saturated fat | 2.7 g | 13% |
| Cholesterol | 68 mg | 23% |
| Sodium | 1080 mg | 47% |
| Carbohydrate | 0.36 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.1 g | |
| Protein | 22 g | 44% |
| Potassium | 210 mg | 4% |
| Calcium | 10 mg | 1% |
| Iron | 2.2 mg | 12% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 0.3 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.12 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | 5% |
| Total fat | 4.1 g | 5% |
| Saturated fat | 1.9 g | 10% |
| Cholesterol | 48 mg | 16% |
| Sodium | 767 mg | 33% |
| Carbohydrate | 0.26 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.07 g | |
| Protein | 15 g | 31% |
| Potassium | 149 mg | 3% |
| Calcium | 7.1 mg | 1% |
| Iron | 1.6 mg | 9% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 0.21 mg | 0% |
| Vitamin A | 1.4 µg | 0% |
| Vitamin E | 0.09 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 170204Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the sausage & deli meats median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Poultry salad sandwich spreadDensity 34 vs 34Bacon, turkey, low sodiumDensity 35 vs 34Corned beef loaf, jelliedDensity 35 vs 34Original analysis by NutriVerdict
In the kitchen and how to use it
Pastrami is beef that has been cured, seasoned heavily with black pepper and coriander, then smoked and steamed until tender, traditionally sliced thin for stacking high on rye bread with mustard. It is the centerpiece of the classic pastrami sandwich and a common filling in a Reuben alongside sauerkraut and Swiss cheese, valued for its peppery crust and smoky, well-seasoned flavor that needs little else to make a satisfying sandwich.
Keep it refrigerated in its original vacuum-sealed packaging and use it within a few days of opening, or freeze extra slices separated by parchment paper so they can be peeled apart as needed. At just 147 calories and 5.82 g of fat per 100 g, it is a leaner deli meat than many, while delivering 21.8 g of protein (44% DV) and 12% DV iron per 100 g, making it a solid protein choice for a sandwich filling. Its sodium runs high at 1,080 mg per 100 g from the curing process, so it is worth portioning by the ounce rather than piling on thick, especially if paired with already-salty rye or pickles.
Frequently asked questions about beef, cured
How many calories are in pastrami?
Cured beef pastrami has 147 calories per 100 g, with a 2.5 oz package (71 g) landing well below that.
Is pastrami a good source of protein?
Yes, it provides 21.8 g of protein per 100 g, or 44% of the Daily Value.
What does pastrami traditionally pair with?
It is traditionally served on rye bread with mustard, or layered into a Reuben with sauerkraut and Swiss cheese.