Beef Cured Pastrami – Nutritional Information & Benefits
Beef cured pastrami is a savory and flavorful cured meat that is often enjoyed in sandwiches or served as a deli-style snack. Rich in protein and essential nutrients, pastrami is a delicious choice for meat lovers looking to indulge in a flavorful bite. It is made from beef, typically brisket or other cuts of beef, that is cured with a combination of spices and salt, then smoked and steamed to perfection. Below is a comprehensive breakdown of the nutritional content and key health benefits of beef cured pastrami.
Nutritional Breakdown (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 147.0 kcal |
| Protein | 21.8 g |
| Total Fat | 5.82 g |
| Saturated Fat | 2.68 g |
| Carbohydrates | 0.36 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.1 g |
| Calcium | 10.0 mg |
| Iron | 2.22 mg |
| Magnesium | 17.0 mg |
| Phosphorus | 175.0 mg |
| Potassium | 210.0 mg |
| Sodium | 1078.0 mg |
| Zinc | 4.98 mg |
| Copper | 0.091 mcg |
| Manganese | 0.027 mg |
| Selenium | 17.7 mcg |
| Vitamin C | 0.3 mg |
| Thiamin (Vitamin B1) | 0.052 mg |
| Riboflavin (Vitamin B2) | 0.161 mg |
| Niacin (Vitamin B3) | 4.26 mg |
| Vitamin B6 | 0.221 mg |
| Folate (Vitamin B9) | 6.0 mcg |
| Vitamin B12 | 1.87 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.1 mcg |
Health Benefits of Beef Cured Pastrami
Beef cured pastrami is not only delicious but also packed with essential nutrients that contribute to a balanced diet. Here’s a breakdown of some of its health benefits:
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High Protein Content: At 21.8 grams of protein per 100 grams, beef cured pastrami is an excellent source of protein, which is crucial for muscle repair, immune function, and overall body growth. It is especially beneficial for athletes and active individuals.
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Rich in Iron: With 2.22 mg of iron per 100g serving, pastrami helps support the production of red blood cells and prevent iron-deficiency anemia. Iron is vital for carrying oxygen throughout the body.
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Supports Bone Health: Though not a primary source of calcium, beef pastrami still provides a small amount (10 mg per serving). This, combined with the phosphorus content (175 mg), can support bone and dental health.
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Sodium Considerations: While pastrami is high in sodium (1078 mg per 100g), which is essential for electrolyte balance and nerve function, individuals with high blood pressure or those on sodium-restricted diets should be mindful of their intake. Moderation is key.
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B Vitamins: Beef pastrami is a good source of several B vitamins, including niacin, riboflavin, and vitamin B12, which support energy production, skin health, and nervous system function.
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Zinc and Selenium: With 4.98 mg of zinc and 17.7 mcg of selenium, pastrami contributes to immune function, antioxidant protection, and wound healing.
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Low Carbohydrates: At only 0.36 grams of carbs per 100 grams, pastrami is suitable for low-carb diets, providing high protein and fat without contributing significantly to carbohydrate intake.
Allergen Information
Beef cured pastrami, while delicious, does contain ingredients that may be problematic for individuals with certain allergies or sensitivities. The primary allergens in pastrami are:
- Sodium: Excessive salt may be problematic for those with high blood pressure, kidney issues, or sodium sensitivity.
- Spices and Additives: Depending on the curing process, certain spices or preservatives might cause allergic reactions in sensitive individuals. Common spices include garlic, coriander, and black pepper.
Always read product labels carefully to identify any potential allergens.
Dietary Preferences
Beef cured pastrami is suitable for several dietary preferences but may not fit others. Here’s an overview:
- Paleo Diet: Pastrami fits well into a paleo diet, which focuses on animal protein, healthy fats, and whole foods.
- Keto Diet: With low carbohydrates (0.36 g per 100g), pastrami is a good fit for keto or low-carb diets, as it provides high protein and fats without adding significant carbs.
- Gluten-Free: Pastrami is naturally gluten-free, making it an ideal option for individuals following a gluten-free diet. However, some processed varieties may include gluten-containing ingredients, so it’s important to check the label.
- Low-Carb and High-Protein Diets: Beef pastrami is an excellent choice for those following high-protein, low-carb dietary patterns due to its rich protein content and minimal carbohydrates.
Culinary Tips and Ideas
Pastrami is incredibly versatile and can be used in a wide variety of dishes. Here are some ideas on how to incorporate it into your meals:
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Classic Pastrami Sandwich: Layer thin slices of pastrami on rye bread with mustard and pickles for a classic deli sandwich. Add Swiss cheese for extra flavor.
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Pastry Rolls: Use pastrami as a filling for savory pastries or wraps. Combine with cheese and greens for a delicious snack or appetizer.
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Salads: Thinly slice pastrami and add it to salads for an extra protein boost. Pair it with leafy greens, tomatoes, cucumbers, and a light vinaigrette.
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Egg Dishes: Incorporate pastrami into scrambled eggs, omelets, or frittatas for a hearty breakfast or brunch option.
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Pastrami Hash: Sauté pastrami with diced potatoes, onions, and bell peppers for a filling breakfast hash. Top with a fried egg for extra richness.
Conclusion
Beef cured pastrami is a flavorful and nutrient-packed ingredient that can be enjoyed in a variety of dishes. Rich in protein, B vitamins, and essential minerals like zinc and iron, it offers a range of health benefits, from supporting muscle growth to enhancing immune function. However, due to its high sodium content, it’s important to consume it in moderation, especially for individuals with sodium sensitivities.
Whether you’re preparing a classic pastrami sandwich, adding it to salads, or experimenting with new recipes, pastrami is a versatile ingredient that will elevate any meal. Just be sure to check labels for potential allergens and preservatives. Enjoy it as part of a balanced diet, and savor the delicious taste of this beloved cured meat!
