Beef, bologna, reduced sodium
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Reduced-sodium beef bologna is a finely ground, emulsified sausage with a smooth, springy texture and a mild, savory beef flavor. It's a leaner, lower-salt take on the classic deli staple, packing a significant protein punch per 100g. This makes it a convenient, high-protein option for quick meals.
Calorie split: 15% protein · 3% carbs · 82% fat
↓ Full nutrition💚 Why it's loved
People love it for its mild, familiar taste and incredibly versatile, soft texture that works in everything from simple sandwiches to chopped salads. It's a nostalgic comfort food for many, representing easy, satisfying meals.
⚠️ Watch-outs & how to enjoy it better
Despite being reduced-sodium, it can still be a significant source of salt and saturated fat, making it less ideal for those monitoring blood pressure or heart health. To balance this, pair it with potassium-rich foods like leafy greens or avocado, and practice strict portion control (stick to a 2-ounce serving).
Key benefits
- High in protein (11.7g per 100g)
- Reduced sodium content vs. regular bologna
- Very low in carbohydrates and sugar
- Source of B vitamins and iron from beef
- Convenient, ready-to-eat protein source
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'bologna' comes from the Italian city of Bologna, but the American version is a distinct, emulsified sausage product quite different from the Italian mortadella it was inspired by.
Full nutrition (USDA data · scales with serving)
| Water | 54.8 g |
| Energy | 310 kcal |
| Energy | 1299 kj |
| Protein | 11.7 g |
| Total lipid (fat) | 28.4 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 2.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 82.0 mg |
| Potassium, K | 155 mg |
| Sodium, Na | 682 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 11.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.6 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 44.3 mg |
| Betaine | 4.8 mg |
| Vitamin B-12 | 1.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.19 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 28.0 iu |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 11.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.82 g |
| SFA 16:0 | 6.6 g |
| SFA 18:0 | 4.2 g |
| Fatty acids, total monounsaturated | 13.3 g |
| MUFA 16:1 | 1.6 g |
| MUFA 18:1 | 11.7 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.81 g |
| PUFA 18:3 | 0.24 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 56.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, cured, corned beef, canned — USDA does not publish this profile for Beef.
| Tryptophan | 0.25 g |
| Threonine | 1.0 g |
| Isoleucine | 1.2 g |
| Leucine | 2.0 g |
| Lysine | 2.1 g |
| Methionine | 0.63 g |
| Cystine | 0.35 g |
| Phenylalanine | 0.97 g |
| Tyrosine | 0.88 g |
| Valine | 1.2 g |
| Arginine | 1.7 g |
| Histidine | 0.86 g |
| Alanine | 2.0 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.4 g |
| Glycine | 2.3 g |
| Proline | 2.0 g |
| Serine | 1.1 g |
FAQ
How does reduced-sodium bologna differ from regular bologna?
The primary difference is a lower salt content, achieved by using salt substitutes or adjusting the recipe. The flavor may be slightly milder, and the texture very similar.
Is beef bologna a processed meat?
Yes, it is a processed, emulsified sausage. It is cured, seasoned, and cooked during manufacturing.
Can I freeze beef bologna?
Yes, it freezes well. For best quality, separate slices with parchment paper, place in a freezer bag, and use within 1-2 months.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.10 kcal/g · 15% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.