Bologna Nutrition Facts



Published: 26 May 2023

Mortadella Bologna

Bologna—a common favorite in the American deli, providing a savory and salty meal or snack for millions of people every day. But even though most everyone loves bologna, few really understand what makes up this traditional meat staple—or how healthy (or unhealthy) it really is. Today we’re taking a look at some of the nutritional facts associated with bologna to help you make informed decisions about which meats are best when making your next sandwich. Ready to explore the secrets behind one of our nation’s oldest favorites? Then buckle up buttercup – let’s get into some delightful bologna nutrition facts!

Table of Contents

Caloric Content

A standard serving of bologna (about 56 grams or two ounces) contains approximately 150 calories. However, this might vary slightly depending on the brand and the specific type of bologna you are consuming.

High in Protein

Bologna is a good source of protein, an essential nutrient for muscle growth and repair, hormone production, and other vital bodily functions. A two-ounce serving provides about 5 grams of protein.

Fat Content

Bologna is high in fat, with a standard serving containing about 13 grams of fat, of which 5 grams are saturated. The American Heart Association recommends limiting saturated fat intake to less than 13 grams per day (for a 2,000-calorie diet), so keep an eye on your portions if you’re watching your fat intake.

Grilled Bologna Slices
Image from Flickr

Low in Carbs

If you’re following a low-carb diet, bologna might fit into your meal plan quite well. A two-ounce serving contains only 2 grams of carbohydrates.

Sodium Levels

One of the less healthy aspects of bologna is its high sodium content. A standard serving of bologna can contain over 500 milligrams of sodium, which is about 22% of the recommended daily value. High sodium intake can increase the risk of high blood pressure and cardiovascular disease.

Contains Nitrates and Nitrites

Many bologna varieties contain nitrates and nitrites, which are preservatives that inhibit bacteria growth and enhance the color of the meat. However, excessive consumption of these substances may be linked to certain health issues, including cancer.

Source of Vitamins and Minerals

Bologna provides small amounts of various vitamins and minerals, including vitamin B12, niacin, zinc, and selenium. These nutrients are important for maintaining good health, contributing to everything from energy production to immune function.

Vegan Bologna
Image from Flickr

Gluten-Free Varieties

For those with gluten intolerance or celiac disease, there are gluten-free bologna options available on the market. Always check the packaging to ensure the product suits your dietary needs.

Vegetarian and Vegan Alternatives

In recent years, plant-based alternatives to traditional meats have gained popularity. As such, there are vegetarian and vegan bologna alternatives available, typically made from soy or wheat proteins.

Impact on Cholesterol

Regular bologna is high in cholesterol, with one serving providing about 30 milligrams. Consuming high-cholesterol foods can contribute to elevated blood cholesterol levels, increasing the risk of heart disease.

Turkey and Chicken Bologna

For those looking to cut down on red meat or fat content, turkey and chicken bologna are excellent alternatives. These options typically have fewer calories and less fat than traditional bologna, but still act as a good source of protein.

Final Word

Ultimately, bologna isn’t necessarily the healthiest choice—but it certainly provides a few nutritional benefits and can be enjoyed in moderation. Whether grabbing a pack of pre-sliced deli meat or grilling up a traditional bologna sandwich on the grill, consider these bologna nutrition facts to find the right balance when deciding what to put on your plate. After all, life is about more than just feeling full – it’s savoring every bite, even if it’s one that’s loaded with deliciously fatty slices of bologna! So, why not take some time to explore the flavor of this deli staple as a part of your balanced diet? With such an interesting and nutritious history behind it, trying different flavors and brands can provide an interesting culinary experience that will keep you satisfied for years to come. Bon appetite!