Bologna, beef, low fat
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
This is a lean, finely ground emulsion sausage made primarily from beef, offering a smooth, uniform texture and a mild, savory flavor profile. Nutritionally, it provides a solid protein base (11.8g per 100g) with a moderate fat content (14.8g), making it a lighter alternative to traditional, higher-fat versions. Its consistent texture and mild taste make it a highly adaptable ingredient in both hot and cold preparations.
Calorie split: 23% protein · 10% carbs · 66% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar, and mild savory taste that pairs perfectly with mustard, pickles, or cheese. Its soft texture and ease of preparation make it a nostalgic, no-fuss staple for sandwiches and snacks.
⚠️ 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 sliced tomato or avocado, and be mindful of portion size. It also contains common allergens like soy and may include fillers; checking the ingredient list is advised for those with sensitivities.
Key benefits
- Good source of complete protein for muscle maintenance.
- Lower in fat than traditional bologna varieties.
- Mild flavor is a kid-friendly and versatile protein option.
- Convenient, ready-to-eat format for quick meals.
- Provides iron and B vitamins from the beef content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The popular American style of bologna is named after the city of Bologna, Italy, but its preparation is quite different from the original Italian mortadella, which contains visible chunks of fat and often pistachios.
Full nutrition (USDA data · scales with serving)
| Water | 65.0 g |
| Energy | 204 kcal |
| Energy | 854 kj |
| Protein | 11.8 g |
| Total lipid (fat) | 14.8 g |
| Ash | 3.2 g |
| Carbohydrate, by difference | 5.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 178 mg |
| Potassium, K | 147 mg |
| Sodium, Na | 821 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 12.4 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.10 mg |
| Niacin | 2.5 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 53.3 mg |
| Betaine | 5.8 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 | 15.0 iu |
| Vitamin D (D2 + D3) | 0.40 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 | 5.5 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 | 0.02 g |
| SFA 14:0 | 0.41 g |
| SFA 16:0 | 3.1 g |
| SFA 18:0 | 1.9 g |
| Fatty acids, total monounsaturated | 6.5 g |
| MUFA 16:1 | 0.77 g |
| MUFA 18:1 | 5.7 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.51 g |
| PUFA 18:2 | 0.40 g |
| PUFA 18:3 | 0.11 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 | 44.0 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?
Yes, it contains significantly less total fat and calories per serving. However, it is still a processed meat and can be high in sodium, so it should be consumed in moderation as part of a balanced diet.
Can I eat bologna on a low-carb diet?
Generally, yes. With only 5.2g of carbs per 100g, a standard serving is low in carbohydrates, making it a common choice for keto or low-carb lifestyles. Always check labels for added sugars or fillers.
How should I store opened bologna?
Once opened, keep it tightly wrapped in its original packaging or an airtight container in the refrigerator. It should be consumed within 3 to 5 days for best quality and safety.
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 2.04 kcal/g · 23% 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: 5.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.