Bologna, beef and pork, low fat
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Low-fat Bologna is a finely ground, emulsified sausage made from a blend of beef and pork, offering a mild, slightly smoky flavor and a characteristically smooth, uniform texture. Nutritionally, it provides a solid source of protein (11.5g) with a significantly reduced fat content (19.3g) compared to traditional varieties, making it a leaner choice for sandwiches and snacks.
Calorie split: 20% protein · 5% carbs · 75% fat
↓ Full nutrition💚 Why it's loved
People love it for its mild, familiar taste and effortless versatility—it's the quintessential, no-fuss sandwich filler that evokes nostalgic comfort food memories, from childhood lunches to quick office meals.
⚠️ Watch-outs & how to enjoy it better
As a processed meat, it is typically high in sodium, which can be a concern for blood pressure management. To counteract this, pair it with potassium-rich foods like lettuce, tomato, or avocado, and practice portion control by using a few slices as a flavor accent rather than the main event.
Key benefits
- High in protein per calorie
- Lower fat than traditional bologna
- Convenient, ready-to-eat protein source
- Shelf-stable when refrigerated
- Versatile for quick meal preparation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'bologna' comes from the Italian city of Bologna, but the American-style product is a distinct invention, originally created as a way to use up smaller cuts of meat in an emulsified, shelf-stable form.
Full nutrition (USDA data · scales with serving)
| Water | 63.4 g |
| Energy | 230 kcal |
| Energy | 962 kj |
| Protein | 11.5 g |
| Total lipid (fat) | 19.3 g |
| Ash | 3.2 g |
| Carbohydrate, by difference | 2.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.66 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 181 mg |
| Potassium, K | 156 mg |
| Sodium, Na | 1108 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 11.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.5 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 | 48.2 mg |
| Betaine | 4.3 mg |
| Vitamin B-12 | 1.3 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) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 19.0 iu |
| Vitamin D (D2 + D3) | 0.50 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 | 7.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.42 g |
| SFA 16:0 | 4.3 g |
| SFA 18:0 | 2.5 g |
| Fatty acids, total monounsaturated | 9.1 g |
| MUFA 16:1 | 0.94 g |
| MUFA 18:1 | 8.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.28 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 | 39.0 mg |
Amino acid profile (per 100g)
Estimated from Bologna, pork, turkey and beef — USDA does not publish this profile for Bologna.
| Tryptophan | 0.13 g |
| Threonine | 0.51 g |
| Isoleucine | 0.54 g |
| Leucine | 0.94 g |
| Lysine | 1.0 g |
| Methionine | 0.30 g |
| Cystine | 0.14 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.39 g |
| Valine | 0.61 g |
| Arginine | 0.91 g |
| Histidine | 0.36 g |
| Alanine | 0.72 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.66 g |
| Proline | 0.52 g |
| Serine | 0.49 g |
FAQ
Is low-fat bologna healthier than regular bologna?
It is lower in total fat and calories per serving, but it is still a processed meat and can be high in sodium. It's a better choice if you're specifically reducing fat intake, but should still be consumed in moderation as part of a balanced diet.
Can I eat bologna on a low-carb diet?
Yes, with only 2.6g of carbs per 100g, it is generally considered a low-carb food. Always check the label for added sugars or fillers that might increase the carbohydrate count.
What's the best way to cook low-fat bologna?
Pan-frying or grilling slices until the edges crisp up enhances its flavor and texture. It can also be baked, air-fried, or simply enjoyed cold in sandwiches.
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 2.30 kcal/g · 20% 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: 7.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.