Beef, cured, pastrami
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Beef pastrami is a highly seasoned, smoked, and steamed beef brisket, known for its deep reddish-pink color and tender, almost melt-in-your-mouth texture. Its flavor is a bold, savory punch of salt, smoke, and a signature blend of spices like black pepper, coriander, and garlic. Nutritionally, it's a protein powerhouse with minimal carbs, making it a staple in high-protein diets.
💚 Why it's loved
People adore pastrami for its intense, complex flavor profile—the perfect marriage of salty, smoky, and spicy—and its luxurious, tender texture when sliced thin. It's also a cultural icon, central to the classic Jewish deli experience and the beloved New York sandwich.
⚠️ Watch-outs & how to enjoy it better
Pastrami is typically very high in sodium, which can be a concern for those monitoring blood pressure or fluid retention. The curing process also introduces nitrates, which some prefer to limit. To counteract, enjoy it in moderation as part of a balanced meal, pair it with potassium-rich foods like leafy greens or avocado, and drink plenty of water.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety.
- Very low in carbohydrates, suitable for ketogenic and low-carb diets.
- Provides essential minerals like zinc and iron from red meat.
- The smoking process adds unique flavor without added sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'pastrami' is believed to derive from the Romanian 'pastramă,' meaning 'preserved meat,' and the original technique involved salting and air-drying beef to preserve it.
Full nutrition (scales with serving)
| Water | 69.5 g |
| Energy | 147 kcal |
| Energy | 615 kj |
| Protein | 21.8 g |
| Total lipid (fat) | 5.8 g |
| Ash | 3.4 g |
| Carbohydrate, by difference | 0.36 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.10 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.01 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 175 mg |
| Potassium, K | 210 mg |
| Sodium, Na | 1078 mg |
| Zinc, Zn | 5.0 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 17.7 ug |
| Fluoride, F | 20.3 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.16 mg |
| Niacin | 4.3 mg |
| Pantothenic acid | 0.27 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 81.6 mg |
| Betaine | 10.7 mg |
| Vitamin B-12 | 1.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 22.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 6.0 ug |
| Vitamin A, IU | 42.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 11.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.70 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.22 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.79 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.14 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 68.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.86 g |
| Isoleucine | 0.98 g |
| Leucine | 1.7 g |
| Lysine | 1.8 g |
| Methionine | 0.56 g |
| Cystine | 0.28 g |
| Phenylalanine | 0.85 g |
| Tyrosine | 0.68 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.68 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.3 g |
| Proline | 1.0 g |
| Serine | 0.84 g |
| Hydroxyproline | 0.23 g |
FAQ
Is pastrami the same as corned beef?
No. Both are cured beef brisket, but corned beef is boiled, while pastrami is additionally smoked and steamed, and coated in a distinctive spice rub.
What is the best way to reheat leftover pastrami?
For the best texture, steam it. Place slices in a steamer basket over simmering water for 1-2 minutes until heated through and tender. Microwaving can make it tough.
Can I eat pastrami on a low-sodium diet?
It's challenging due to its high sodium content. If you choose to have it, consider it an occasional treat, use very small portions, and balance the rest of your day with very low-sodium foods.