Bologna
Common food
Photo: Wikipedia
Bologna is a finely ground, emulsified sausage, traditionally made from a blend of pork, beef, and sometimes chicken or veal, seasoned with spices like myrtle, nutmeg, and coriander. It has a smooth, uniform texture and a mild, savory, slightly salty flavor that becomes richer when fried or grilled. Nutritionally, it's a calorie-dense protein source, but it's also high in fat, with nearly 24 grams per 100g.
💚 Why it's loved
People love bologna for its comforting, nostalgic flavor and its incredible versatility—it's a childhood sandwich staple, a sizzling breakfast component, and a key ingredient in classic dishes like fried bologna sandwiches. Its mild taste and soft texture make it a crowd-pleaser, especially for kids.
⚠️ Watch-outs & how to enjoy it better
Bologna is high in sodium and saturated fat, which can be a concern for heart health and blood pressure. It's also a processed meat, so those monitoring their intake of preservatives like nitrates should be cautious. To counteract this, pair thin slices with fiber-rich vegetables (like in a lettuce wrap) and choose lower-sodium varieties when possible. Always cook it thoroughly to reduce any potential bacterial risk.
Key benefits
- Provides a complete protein source with all essential amino acids.
- Offers a convenient, ready-to-eat source of calories and fat for energy.
- Rich in B vitamins, particularly B12, which supports nerve function.
- Contains minerals like zinc and selenium from the meat content.
- A staple in many cultures, making it an accessible and familiar food.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'Bologna' comes from the Italian city of Bologna, where a similar sausage called 'mortadella' originated, but the American version is a distinct, smoother product.
Full nutrition (scales with serving)
| Water | 55.9 g |
| Energy | 281 kcal |
| Protein | 10.3 g |
| Total lipid (fat) | 23.8 g |
| Carbohydrate, by difference | 6.3 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 125 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 212 mg |
| Potassium, K | 320 mg |
| Sodium, Na | 1100 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 14.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.16 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 59.3 mg |
| Vitamin B-12 | 0.47 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.59 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Fatty acids, total saturated | 7.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 5.3 g |
| SFA 18:0 | 2.0 g |
| Fatty acids, total monounsaturated | 10.3 g |
| MUFA 16:1 | 0.93 g |
| MUFA 18:1 | 9.0 g |
| MUFA 20:1 | 0.19 g |
| MUFA 22:1 | 0.09 g |
| Fatty acids, total polyunsaturated | 4.6 g |
| PUFA 18:2 | 4.1 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.10 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 92.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What's the difference between bologna and mortadella?
Mortadella is the Italian original, a large pork sausage with visible cubes of fat and often pistachios or peppercorns. American bologna is a finer, more emulsified sausage made from various meats and is typically sliced thin for sandwiches.
Is bologna cooked?
Yes, commercially sold bologna is a pre-cooked sausage. It's safe to eat cold, but many people prefer to fry, grill, or bake it to enhance its flavor and texture.
Can I freeze bologna?
Yes, bologna freezes well. Wrap slices tightly in plastic wrap or freezer paper, or place them in a freezer bag. It will maintain best quality for 1-2 months.