Bologna, chicken, pork, beef
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Bologna is a finely ground, emulsified sausage, typically a blend of chicken, pork, and beef, known for its smooth, uniform texture and mild, savory, slightly smoky flavor. Nutritionally, it is a dense source of energy and fat, providing over 22 grams of fat per 100g, alongside a solid 11 grams of protein. Its classic pink hue and consistent slice make it a ubiquitous lunchbox staple.
Calorie split: 17% protein · 8% carbs · 75% fat
↓ Full nutrition💚 Why it's loved
People love bologna for its familiar, comforting, mild flavor and incredibly soft texture that appeals to both children and adults. Its supreme versatility allows it to be fried until crispy, layered in sandwiches, or simply eaten straight from the package.
⚠️ Watch-outs & how to enjoy it better
Bologna is typically high in sodium and saturated fat, and its processed nature means it can contain fillers and preservatives. To mitigate this, choose low-sodium varieties, practice strict portion control, and always pair it with high-fiber sides like leafy greens or whole-grain bread to balance the meal.
Key benefits
- Provides a quick and dense source of calories and protein.
- Convenient, pre-cooked, and ready-to-eat protein source.
- Long shelf life when refrigerated, reducing food waste.
- Versatile base for both hot and cold dishes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The city of Bologna, Italy, is famous for its mortadella, the large, whole-muscle pork sausage that inspired the American creation we know as bologna.
Full nutrition (USDA data · scales with serving)
| Water | 56.4 g |
| Energy | 272 kcal |
| Energy | 1138 kj |
| Protein | 11.3 g |
| Total lipid (fat) | 22.7 g |
| Ash | 3.9 g |
| Carbohydrate, by difference | 5.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 92.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 227 mg |
| Potassium, K | 313 mg |
| Sodium, Na | 1120 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 0.00 ug |
| Fluoride, F | 36.0 ug |
| Vitamin C, total ascorbic acid | 15.8 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.14 mg |
| Niacin | 3.5 mg |
| Pantothenic acid | 0.72 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 59.1 mg |
| Betaine | 4.2 mg |
| Vitamin B-12 | 0.59 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 11.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Vitamin A, IU | 75.0 iu |
| Lycopene | 11.0 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.21 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.07 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.25 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 4.7 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 1.9 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 9.7 g |
| MUFA 14:1 | 0.04 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 1.0 g |
| MUFA 18:1 | 8.5 g |
| MUFA 20:1 | 0.15 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.5 g |
| PUFA 18:2 | 3.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.17 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.09 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.09 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 |
| Fatty acids, total trans | 0.24 g |
| Cholesterol | 83.0 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 bologna the same as mortadella?
No. Mortadella is the Italian original, a large cooked sausage with visible cubes of pork fat and often pistachios. American bologna is a cheaper, finely ground emulsion of various meats with a smoother texture.
Why is bologna sometimes called 'mystery meat'?
This is a slang term from school cafeterias, poking fun at its uniform, pink, and unidentifiable appearance, and the fact that it can be made from a blend of different meats and parts.
Can I freeze bologna?
Yes, bologna freezes well. Wrap slices tightly in plastic wrap or freezer paper, or place in a freezer bag. It will maintain best quality for 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 2.72 kcal/g · 17% 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: 3.58 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.