Bologna, pork and turkey, lite
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Lite bologna, a blend of pork and turkey, is a finely emulsified, soft-textured deli meat with a mild, savory flavor and a smooth, uniform pink color. It's a lower-fat, lower-calorie version of the classic, offering a solid protein punch (13g per 100g) with significantly reduced fat content compared to traditional all-pork varieties. Its lean profile makes it a convenient, protein-rich option for quick meals and sandwiches.
Calorie split: 25% protein · 7% carbs · 69% fat
↓ Full nutrition💚 Why it's loved
People love it for its familiar, comforting, mild flavor and soft, easy-to-eat texture that makes it a staple in quick lunches and nostalgic sandwiches. Its versatility allows it to be used in everything from classic bologna and cheese sandwiches to chopped into salads or fried as a crispy snack.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high sodium content, which can be problematic for those monitoring blood pressure or fluid retention. To counteract this, pair it with potassium-rich foods like bananas or leafy greens, and practice portion control by limiting servings to 2-3 slices. Additionally, it is a processed meat, so those with specific dietary restrictions or health goals should consume it in moderation.
Key benefits
- High-quality protein source for muscle maintenance.
- Lower in fat and calories than traditional bologna.
- Convenient, ready-to-eat protein for quick meals.
- Versatile ingredient for sandwiches, salads, and snacks.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'bologna' comes from the Italian city of Bologna, where the original mortadella sausage was produced, but the American version is a distinct, finely ground emulsified meat product.
Full nutrition (USDA data · scales with serving)
| Water | 64.9 g |
| Energy | 211 kcal |
| Energy | 881 kj |
| Protein | 13.1 g |
| Total lipid (fat) | 16.1 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 3.5 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 48.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 94.0 mg |
| Potassium, K | 138 mg |
| Sodium, Na | 716 mg |
| Zinc, Zn | 0.73 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.15 mg |
| Selenium, Se | 5.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.10 mg |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.34 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Vitamin B-12 | 0.29 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 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 | 0.01 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.19 g |
| SFA 16:0 | 3.3 g |
| SFA 18:0 | 1.9 g |
| Fatty acids, total monounsaturated | 7.5 g |
| MUFA 16:1 | 0.52 g |
| MUFA 18:1 | 6.9 g |
| MUFA 20:1 | 0.12 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:3 | 0.22 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 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 | 79.0 mg |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.36 g |
| Isoleucine | 0.42 g |
| Leucine | 0.71 g |
| Lysine | 0.66 g |
| Methionine | 0.22 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.40 g |
| Tyrosine | 0.30 g |
| Valine | 0.47 g |
| Arginine | 0.63 g |
| Histidine | 0.24 g |
| Alanine | 0.51 g |
| Aspartic acid | 0.77 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.46 g |
| Proline | 0.61 g |
| Serine | 0.43 g |
FAQ
Is lite bologna healthier than regular bologna?
Yes, lite bologna is generally lower in fat and calories than traditional all-pork bologna, making it a lighter option. However, it can still be high in sodium, so it's important to check the nutrition label and consume it in moderation.
Can I eat lite bologna on a low-carb diet?
Absolutely. With only 3.45g of carbohydrates per 100g, lite bologna is a very low-carb food and fits well into ketogenic or low-carb diets.
How should I store opened lite bologna?
Once opened, keep it tightly wrapped or in an airtight container in the refrigerator. It should be consumed within 3-5 days for optimal freshness 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 2.11 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: 5.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.