Calories in Pastrami: Nutrition Facts & Serving Sizes
Per 1 package (8 oz) (227g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Pastrami is a cured and smoked beef deli meat with bold, peppery flavor. Two slices (57g) deliver about 79 calories, making it a relatively lean protein source for sandwiches and wraps. Per 100g, pastrami contains 139 calories, 16.3g of protein, 6.2g of fat, and just 3.3g of carbs. The macros look solid for a high-protein, lower-calorie deli meat, but the standout concern is sodium: 1,123mg per 100g means two slices already hit over 640mg. It also provides a notable 4.2mg of iron per 100g, covering a significant portion of daily needs, along with 16.1mcg of selenium and 2.2mg of zinc. If you are building a high-protein diet and watching carbs, pastrami fits well, but sodium intake is worth tracking.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 package (8 oz) (227g) | 315.5 | 37g | 7.5g | 14.1g | 0.2g |
| 2 slices (57g) | 79.2 | 9.3g | 1.9g | 3.5g | 0.1g |
| 100g | 139 | 16.3g | 3.3g | 6.2g | 0.1g |
Track Pastrami in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 139 | 7% |
| Protein | 16.3g | 33% |
| Total Fat | 6.2g | 8% |
| Saturated Fat | 1.4g | 7% |
| Total Carbohydrates | 3.3g | 1% |
| Dietary Fiber | 0.1g | |
| Sugars | 3.3g | 7% |
| Sodium | 1123mg | 49% |
| Cholesterol | 68mg | 23% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.4g | 0% |
| Cholesterol | 68mg | 23% |
| Calcium | 11mg | 1% |
| Iron | 4.2mg | 23% |
| Potassium | 345mg | 7% |
| Vitamin A | 4mcg | 0% |
| Vitamin C | 8.1mg | 9% |
| Vitamin D | 0.2mcg | 1% |
| Vitamin B6 | 0.3mg | 18% |
| Vitamin B12 | 0.2mcg | 8% |
| Magnesium | 14mg | 3% |
| Phosphorus | 200mg | 16% |
| Zinc | 2.2mg | 20% |
| Selenium | 16.1mcg | 29% |
| Folate | 5mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 3.5mg | 22% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pastrami
Pastrami delivers a solid protein punch in a relatively low-calorie package, which makes it useful for anyone trying to hit protein targets without going overboard on total calories. The 16.3g of protein per 100g supports muscle repair and helps keep hunger in check between meals.
The iron content stands out. At 4.2mg per 100g, pastrami contributes meaningfully to daily iron requirements. Iron is essential for oxygen transport in the blood and plays a role in energy metabolism, which matters if you are training regularly. Selenium (16.1mcg per 100g) supports thyroid function and acts as an antioxidant. Zinc (2.2mg per 100g) contributes to immune function and protein synthesis.
Pastrami is very low in carbs, so it fits naturally into keto and low-carb meal plans. Two slices provide roughly 9g of protein for under 80 calories, which is a good trade-off for sandwich builders trying to keep meals lean.
The main thing to keep in mind is sodium. Curing and brining load pastrami with salt, so a full 8-oz package carries over 2,500mg. If you are eating it regularly and tracking sodium for heart health or performance reasons, portion control matters here more than with most foods.
Dietary Considerations
Pastrami is naturally gluten-free and keto-friendly with only 3.3g of carbs per 100g. It is not suitable for vegans or vegetarians. The low fat content (6.2g per 100g, with 1.4g saturated) makes it leaner than many other deli meats. Sodium is the main dietary consideration: 1,123mg per 100g is high, so anyone managing blood pressure or following a low-sodium plan should limit portions. It pairs well with low-calorie sides to build a balanced, high-protein meal without excessive calories.
Daily Intake (100g)
100g of pastrami provides 7% of a 2,000-calorie diet.
Track Your Intake
See how pastrami fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in pastrami?
Pastrami has 139 calories per 100g. Two slices (57g) contain about 79 calories, and a full 8-oz package (227g) has around 316 calories.
Is pastrami good for weight loss?
Pastrami can work in a weight-loss diet because it is high in protein and relatively low in calories and carbs. The main concern is sodium: it is very high in salt, which can cause water retention. Stick to reasonable portions and pair it with vegetables or low-calorie sides.
How much protein in pastrami?
Pastrami has 16.3g of protein per 100g. Two slices (57g) provide about 9.3g of protein, and a full 8-oz package delivers around 37g.
Is pastrami keto-friendly?
Yes. Pastrami has only 3.3g of carbs per 100g, making it well-suited for ketogenic and low-carb diets. Just watch the sodium content when eating larger portions.
How does pastrami compare to other deli meats?
Compared to most deli meats, pastrami is moderately lean with good protein density. It has fewer calories than salami or pepperoni but more sodium than turkey breast. For pure protein-to-calorie ratio, turkey breast edges it out, but pastrami has more flavor and a better iron content.
Track Pastrami in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.