Bologna, pork
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Bologna is a finely ground, emulsified pork sausage with a smooth, almost velvety texture and a mild, savory flavor often seasoned with garlic, coriander, and nutmeg. Its signature pink hue comes from curing salts, and it's typically sold pre-cooked and ready to eat. Nutritionally, it's a dense source of protein and fat, with virtually no carbohydrates.
Calorie split: 25% protein · 1% carbs · 74% fat
↓ Full nutrition💚 Why it's loved
People love bologna for its mild, familiar taste and incredibly versatile texture—it's perfect for simple sandwiches, can be fried until crispy, or used as a quick protein boost in salads and casseroles. It holds a nostalgic place in many cultures as a classic lunchbox staple.
⚠️ Watch-outs & how to enjoy it better
Its high sodium and saturated fat content can be a concern for heart health, and it's a common allergen for those sensitive to pork or certain spices. To counteract, opt for low-sodium versions, practice strict portion control (stick to 2-3 thin slices), and pair it with fiber-rich foods like whole-grain bread, leafy greens, or a side of vegetables to balance the meal.
Key benefits
- Excellent source of complete protein
- Provides essential B vitamins like B12 and niacin
- High in dietary fat for energy
- Convenient, ready-to-eat protein source
- Long shelf life when refrigerated
🍽️ 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 American-style bologna is a distinct, emulsified product.
Full nutrition (USDA data · scales with serving)
| Water | 60.6 g |
| Energy | 247 kcal |
| Energy | 1033 kj |
| Protein | 15.3 g |
| Total lipid (fat) | 19.9 g |
| Ash | 3.5 g |
| Carbohydrate, by difference | 0.73 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.77 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 139 mg |
| Potassium, K | 281 mg |
| Sodium, Na | 907 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 12.7 ug |
| Fluoride, F | 36.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.52 mg |
| Riboflavin | 0.16 mg |
| Niacin | 3.9 mg |
| Pantothenic acid | 0.72 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 54.4 mg |
| Betaine | 4.8 mg |
| Vitamin B-12 | 0.93 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) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 56.0 iu |
| Vitamin D (D2 + D3) | 1.4 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 | 6.8 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 | 0.24 g |
| SFA 16:0 | 4.3 g |
| SFA 18:0 | 2.3 g |
| Fatty acids, total monounsaturated | 9.7 g |
| MUFA 16:1 | 0.72 g |
| MUFA 18:1 | 9.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.8 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 | 59.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.15 g |
| Threonine | 0.64 g |
| Isoleucine | 0.66 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.41 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.58 g |
| Tyrosine | 0.48 g |
| Valine | 0.74 g |
| Arginine | 1.0 g |
| Histidine | 0.48 g |
| Alanine | 0.98 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.3 g |
| Glycine | 1.1 g |
| Proline | 0.77 g |
| Serine | 0.63 g |
FAQ
Is bologna the same as mortadella?
Not exactly. Mortadella is the Italian original, a whole-muscle sausage with visible chunks of pork fat and often pistachios. American-style bologna is a more finely emulsified, smoother product.
Why is bologna so pink?
The pink color is a result of curing with sodium nitrite, which preserves the meat, prevents bacterial growth, and gives it that characteristic hue and flavor.
Can I eat bologna on a low-carb diet?
Yes, bologna is virtually carb-free, making it a popular choice for low-carb and ketogenic diets. Just be mindful of the sodium and fat content.
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 2.47 kcal/g · 25% 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: 3.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.