Bologna, classic
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Bologna is a finely ground, emulsified cooked sausage, typically made from beef, pork, or a blend, with a smooth, velvety texture and a mild, slightly smoky, savory flavor. It is a staple of American deli culture, often sold in pre-sliced packages, and is known for its soft, spreadable consistency. Nutritionally, it is a source of protein and fat, but it is also high in sodium and saturated fat.
💚 Why it's loved
People love bologna for its nostalgic, comforting flavor and its incredible versatility—it's the foundation of countless simple, satisfying sandwiches and snacks. Its mild taste and soft texture make it a kid-friendly favorite and a quick, reliable protein source for busy days.
⚠️ Watch-outs & how to enjoy it better
Bologna is often high in sodium and saturated fat, which can be a concern for those monitoring heart health or blood pressure. To counteract this, pair it with fiber-rich vegetables like lettuce or tomato on a sandwich, choose lower-sodium varieties, and practice portion control by limiting it to a few slices at a time.
Key benefits
- High in protein, supporting muscle maintenance.
- Convenient and ready-to-eat, requiring no cooking.
- Versatile for quick meals and snacks.
- Provides iron and B vitamins, especially B12.
- Shelf-stable in its packaged form.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'bologna' comes from the Italian city of Bologna, but the American version is a distinct, finely processed product that became a Depression-era staple due to its low cost and long shelf life.
Full nutrition (scales with serving)
| Water | 58.9 g |
| Ash | 3.7 g |
| Sugars, Total | 1.9 g |
| Sucrose | 0.08 g |
| Glucose | 1.4 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.43 g |
| Riboflavin | 0.20 mg |
| Vitamin B-6 | 0.12 mg |
| Vitamin B-12 | 0.23 ug |
| Retinol | 16.1 ug |
| Fatty acids, total saturated | 7.4 g |
| SFA 4:0 | 0.00 g |
| SFA 5:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 7:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 9:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 11:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.25 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 4.9 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 2.1 g |
| SFA 20:0 | 0.03 g |
| SFA 21:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 23:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 9.2 g |
| MUFA 12:1 | 0.00 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.70 g |
| MUFA 17:1 | 0.05 g |
| MUFA 18:1 | 8.2 g |
| MUFA 20:1 | 0.13 g |
| MUFA 22:1 c | 0.03 g |
| MUFA 22:1 n-9 | 0.03 g |
| MUFA 22:1 n-11 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 3.6 g |
| PUFA 18:2 | 3.2 g |
| PUFA 18:2 c | 3.2 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:3 c | 0.18 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 c | 0.08 g |
| PUFA 20:3 c | 0.04 g |
| PUFA 20:3 n-3 | 0.01 g |
| PUFA 20:3 n-6 | 0.03 g |
| PUFA 20:3 n-9 | 0.00 g |
| PUFA 22:3 | 0.00 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5c | 0.00 g |
| PUFA 22:2 | 0.00 g |
| PUFA 22:5 c | 0.01 g |
| PUFA 22:4 | 0.03 g |
| PUFA 22:6 c | 0.00 g |
| Fatty acids, total trans | 0.15 g |
| Fatty acids, total trans-monoenoic | 0.13 g |
| TFA 14:1 t | 0.00 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.12 g |
| TFA 20:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t | 0.02 g |
| TFA 18:3 t | 0.00 g |
FAQ
Is bologna the same as mortadella?
No. Mortadella is the Italian original, a coarser, more flavorful sausage with visible fat cubes and often pistachios or peppercorns. American bologna is a smoother, more uniform, and milder emulsified sausage.
Why is bologna often pink?
The pink color typically comes from curing salts (like sodium nitrite) used in processing, which also help preserve the meat and prevent bacterial growth.
Can I eat bologna on a low-carb diet?
Yes, plain bologna is very low in carbohydrates, making it suitable for low-carb or ketogenic diets. However, be mindful of its high fat and sodium content.