Which is Fattier: Corned Beef or Pastrami?

Pastrami and corned beef are two classic deli meats that have been pleasing palates for generations. Both are made by curing beef brisket in a brine solution However, there are some key differences between the two when it comes to fat content. In this article, we’ll explore which deli meat is fattier – pastrami or corned beef.

A Brief History of Pastrami and Corned Beef

First, let’s take a quick look at the origins of these two iconic deli meats.

Pastrami’s Beginnings

Pastrami was originally developed in Romania, where it was made by curing pork or mutton in salt, spices, and herbs before smoking or cooking it. Romanian Jewish immigrants brought pastrami to New York City in the late 19th century, where it became a staple food of the Jewish deli. Traditional pastrami is made by curing the fatty navel end of a beef brisket with salt, spices, and sugar, then smoking it.

Corned Beef’s Celtic Roots

Corned beef has its origins in Ireland, where beef brisket was cured with rock salt to preserve it. The large grains of salt used resembled corn kernels, leading to the term “corned beef.” Irish immigrants popularized corned beef in the United States as a cheaper alternative to other cured meats like bacon or ham. Today’s corned beef is made by curing brisket in a salt and water brine solution.

Nutritional Comparison: Pastrami vs. Corned Beef

Now let’s take a look at how these two deli meats stack up against each other nutritionally.

| Pastrami (3 oz) | Corned Beef (3 oz) |
|-|-|-|
| Calories | 250-300 | 220-250 |
| Fat | 20-25g | 15-20g |
| Saturated Fat | 8-10g | 5-8g |
| Protein | 20-25g | 20-25g |
| Sodium | 1000-1200mg | 900-1000mg |

As you can see, pastrami contains more calories, total fat, and saturated fat compared to an equal serving of corned beef. The protein content is similar, but pastrami also has a slightly higher sodium content.

This nutritional difference stems from the cuts of brisket used to make each deli meat.

The Key Difference: Cut of Beef

The main factor that makes pastrami fattier than corned beef is the cut of beef that is used:

• Pastrami is made from the navel end of brisket. This is the fattiest portion of brisket, as it contains quite a bit of marbling and thick seam fat. This imparts more flavor and tenderness.

• Corned beef uses the flat cut of brisket, which is much leaner with less fat marbling. It has just enough fat to keep the brisket moist during cooking.

So while both meats come from the same part of the cow, pastrami utilizes the fattier end cut while corned beef uses the leaner flat cut. This gives pastrami a distinct nutritional advantage when it comes to fat and calorie content.

Other Factors That Add Fat

Aside from the cut of beef, there are a few other factors that can increase the fat content of pastrami:

• Extra fat cap – Some pastrami is cured with the fat cap intact to add more moisture. This adds even more fat.

• Cooking method – Pastrami is often steamed instead of boiled like corned beef. The steam helps break down and integrate the fat into the meat.

• Serving style – Pastrami is usually served hot on sandwiches or platters, meaning the fat is warm and melted. Corned beef is often served cold in sandwiches.

So while the cut of beef is the main driver of fat content, other production and serving factors give pastrami an extra fatty edge over corned beef.

Choosing Lower Fat Options

If you love pastrami but want to limit your fat intake, there are a few ways to make healthier choices:

• Opt for low-fat or lean pastrami to cut calories and fat.

• Look for pastrami made from the leaner flat cut rather than the navel cut.

• Choose boiled or roasted pastrami instead of steamed to decrease fat absorption.

• Portion your pastrami into 3 oz servings or smaller to control fat and calories.

• Eat pastrami cold in sandwiches rather than hot to avoid melted fat.

With some mindful selecting and portioning, you can still enjoy the signature flavors of pastrami without going overboard on fat.

The Bottom Line

When it comes to the battle of the deli meats, pastrami packs a fattier punch than corned beef. Thanks to its navel cut of brisket and steam cooking method, pastrami contains more total fat, saturated fat, and calories per serving compared to leaner corned beef. However, with some adjustments to cut, cooking method, and portion size, pastrami can still be enjoyed as part of a balanced diet. Moderation and making informed selections are key to healthfully indulging in these deli classics.