Steffi Miguel

Written by Steffi Miguel

Modified & Updated: 06 Mar 2024

Jessica Corbett

Reviewed by Jessica Corbett


Capicola, also known as coppa or capocollo, is a flavorful and versatile Italian cured meat that has been enjoyed for centuries. Made from pork shoulder or neck, capicola is seasoned with a blend of herbs and spices before being cured and aged. Its rich flavor and tender texture make it a popular ingredient in sandwiches, salads, and charcuterie boards.

Aside from its delicious taste, capicola is also packed with a range of essential nutrients. In this article, we will explore 10 capicola nutrition facts that highlight the health benefits of this tasty meat. Whether you’re a fan of Italian cuisine or simply curious about the nutritional value of capicola, this article will provide you with all the information you need.

Key Takeaways:

  • Capicola is a low-calorie, high-protein Italian cured meat that’s rich in essential vitamins and minerals. It’s a versatile, gluten-free option for sandwiches, pizzas, and salads, perfect for those watching their calorie and carb intake.
  • Enjoy capicola in moderation as part of a balanced diet. It’s a great source of iron and healthy fats, making it a tasty and nutritious addition to your favorite dishes.
Table of Contents

Low in Calories

Capicola is a type of Italian cured meat that is surprisingly low in calories. A 3-ounce serving of capicola contains only about 120 calories, making it a great choice for those watching their calorie intake.

High in Protein

Capicola is a rich source of protein. In that same 3-ounce serving, you’ll find approximately 15 grams of protein. Protein is essential for building and repairing tissues in the body, making capicola a nutritious option.

Contains Essential Vitamins and Minerals

Capicola is packed with essential vitamins and minerals. It is particularly high in vitamin B12, which helps support brain function and the production of red blood cells. Capicola also contains niacin, riboflavin, and zinc, which are all important for overall health.

Rich in Healthy Fats

While capicola contains fat, the majority of it is unsaturated fat, which is considered to be healthier than saturated fat. Consuming moderate amounts of healthy fats is important for maintaining proper bodily functions.


For individuals with gluten sensitivities or those following a gluten-free diet, capicola is a safe option. It is naturally gluten-free, making it suitable for those with dietary restrictions.

No Added Preservatives

One of the great things about capicola is that it is typically made without any added preservatives. Traditional methods of curing and aging the meat help preserve it naturally, ensuring a cleaner and less processed product.

Source of Iron

Capicola is a good source of iron, a mineral essential for producing hemoglobin and delivering oxygen throughout the body. Including capicola in your diet can help prevent iron deficiency and associated symptoms.

Low in Carbohydrates

For those following a low-carbohydrate diet, capicola is a favorable choice. It contains minimal carbohydrates, making it a suitable option for individuals looking to reduce their carb intake.

Versatile in Culinary Applications

Capicola is a versatile ingredient and can be used in various culinary applications. It adds a rich and savory flavor to sandwiches, pizzas, salads, and charcuterie boards, making it a favorite among food enthusiasts.

Contains Moderate Sodium

While capicola does contain sodium, it is important to note that it is consumed in moderation as part of a balanced diet. Excessive sodium intake can lead to health issues, so it is best to enjoy capicola in reasonable quantities.


Capicola, also known as coppa, is a delicious and flavorful Italian charcuterie made from pork shoulder or neck. It’s a rich source of protein and essential vitamins and minerals. Capicola provides a good balance of healthy fats, which are important for brain function and overall well-being. Additionally, it is low in carbohydrates and calories, making it a suitable choice for those following a low-carb or calorie-restricted diet.

With its tantalizing taste and impressive nutritional profile, capicola is a versatile ingredient that can be enjoyed in sandwiches, salads, or as a standalone snack. However, it’s important to consume it in moderation due to its higher sodium content. As with all processed meats, it’s advisable to choose high-quality, organically sourced capicola to minimize additives and preservatives.

Next time you’re in the mood for a savory and indulgent treat, consider trying capicola. Its unique flavors and nutritional benefits make it a standout choice for any food enthusiast.


Q: How many calories are there in capicola?

A: Capicola is relatively low in calories compared to other cured meats, with approximately 110 calories per serving.

Q: Is capicola high in sodium?

A: Yes, capicola can be high in sodium due to the curing and aging process. It’s important to consume it in moderation, especially if you have high blood pressure or are watching your sodium intake.

Q: What are the main nutrients found in capicola?

A: Capicola is a good source of protein, vitamins B6 and B12, zinc, selenium, and niacin. It also contains healthy fats that are beneficial for brain health.

Q: Can capicola be enjoyed by people following a low-carb diet?

A: Yes, capicola is low in carbohydrates, making it a suitable choice for those following a low-carb or ketogenic diet. However, it’s still important to consider portion sizes and overall dietary balance.

Q: Can capicola be part of a balanced diet?

A: Yes, capicola can be enjoyed as part of a balanced diet. It’s a good source of protein and essential nutrients, but it’s best to consume it in moderation and alongside a variety of other nutrient-dense foods.

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