Seasoned pastrami combined with Swiss cheese and rye bread, then toasted in the oven, makes a great deli sandwich. Be aware that this tasty sandwich is high in calories and fat, including saturated fat and cholesterol, but it’s also a rich source of protein, as well as many vitamins and minerals.
Pastrami is made from beef brisket or round that’s rubbed with salt and seasonings such as garlic, peppercorns, cinnamon, red pepper, cloves and coriander, then dry-cured, smoked and cooked. Nutritional values are for one sandwich made from 6 slices of pastrami, 2 slices of Swiss cheese, 1 teaspoon of mustard and 2 slices of rye bread.
One sandwich has 628 calories and 28 grams of total fat, including 15 grams of saturated fat and 166 milligrams of cholesterol, according to the USDA Nutrient Database. It also provides 57 grams of protein, which is 100 percent of the recommended daily value, according to the Institute of Medicine. You’ll get about 10 percent of the daily value of dietary fiber from the two slices of rye bread. Whether you need to watch your salt intake or not, this sandwich is incredibly high in salt content. It has 2,074 milligrams of sodium, with the pastrami contributing 1,487 milligrams. This means that you get more than the recommended amount of sodium for an entire day in just one sandwich.
A pastrami sandwich provides 5 micrograms, or more the double the recommended daily amount, of vitamin B-12. It also has 39 percent of the daily value of vitamin B-6. Vitamins B-6 and B-12 both help reduce your risk of heart disease because they lower a substance called homocysteine that is associated with cardiovascular problems, according to Harvard Health Publications. You’ll gain 40 to 56 percent of the thiamin, riboflavin and niacin. These are all B vitamins that you need to metabolize food into energy, keep the nervous system functioning and that contribute to healthy skin. Folate is essential for the growth of new cells, making it important for developing babies and children. One sandwich gives you 83 micrograms, or 21 percent of this important vitamin. Enjoying a pastrami sandwich means you’ll get 18 percent of the daily value of vitamin A and 3 percent of vitamins E, D and K.
The combined ingredients in a pastrami sandwich deliver three minerals necessary for building bones: 510 milligrams, or 51 percent, of calcium, 78 milligrams, or 19 percent, of magnesium and 697, or 100 percent, of phosphorus. The Swiss cheese contributes most of the calcium, the pastrami, cheese and rye bread provide almost equal amounts of magnesium and the meat and cheese are responsible for about 90 percent of the phosphorus. The sandwich provides 6 milligrams of oxygen-carrying iron, which is 75 percent of the daily value for men and 33 percent for women. You’ll get at least 100 percent of the daily value of zinc. Zinc boosts your immune system and is essential for normal growth and neurological development.
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Sandi Busch received a Bachelor of Arts in psychology, then pursued training in nursing and nutrition. She taught families to plan and prepare special diets, worked as a therapeutic support specialist, and now writes about her favorite topics – nutrition, food, families and parenting – for hospitals and trade magazines.