Pastrami, NFS
Common food
Photo: Wikipedia
Pastrami is a highly seasoned, cured, and smoked beef brisket or navel cut, famously steamed or grilled before serving. It boasts a deep, savory, and slightly spicy flavor with a tender, melt-in-your-mouth texture, often with a peppery bark. Nutritionally, it's a powerhouse of protein with minimal carbohydrates and fat per 100g.
Calorie split: 62% protein · 1% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People adore pastrami for its complex, umami-rich flavor profile and luxurious, tender texture that's both comforting and indulgent. It's a cultural icon, especially in Jewish delis, where a towering pastrami sandwich is a celebrated culinary experience.
⚠️ Watch-outs & how to enjoy it better
Pastrami is typically very high in sodium due to the curing process, which can be a concern for those monitoring blood pressure or fluid retention. To counteract this, enjoy it in moderation, pair it with potassium-rich foods like leafy greens or avocado, and drink plenty of water.
Key benefits
- Excellent source of high-quality protein
- Very low in carbohydrates
- Provides essential minerals like zinc and iron
- Contains B vitamins, especially B12
- Low in sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'pastrami' is believed to derive from the Romanian verb 'a păstra,' meaning 'to preserve,' reflecting its origins as a method to extend the life of meat.
Full nutrition (USDA data · scales with serving)
| Water | 69.5 g |
| Energy | 147 kcal |
| Protein | 21.8 g |
| Total lipid (fat) | 5.8 g |
| Carbohydrate, by difference | 0.36 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.10 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 |
| Selenium, Se | 17.7 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.16 mg |
| Niacin | 4.3 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 |
| 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 11.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 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 |
Amino acid profile (per 100g)
Estimated from Beef, cured, pastrami — USDA does not publish this profile for Pastrami.
| 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
What is the difference between pastrami and corned beef?
Both are cured beef brisket, but pastrami is additionally smoked and seasoned with a dry rub (like black pepper and coriander), while corned beef is boiled with pickling spices.
Is pastrami considered processed meat?
Yes, pastrami is a cured and smoked meat, which classifies it as processed. It's best enjoyed as an occasional treat within a balanced diet.
How should I store leftover pastrami?
Wrap tightly in plastic wrap or foil and refrigerate for up to 5 days. For longer storage, freeze for up to 2 months.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.47 kcal/g · 59% calories from protein · 0.0 g fiber · 0.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 5.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.