Bologna sandwich on white
Common food
Photo: Wikipedia
A classic bologna sandwich on white bread is a study in soft textures: the pillowy, slightly sweet crumb of the bread yielding to the smooth, salty, and finely emulsified meat. Nutritionally, it's a quick source of protein and calories, but its profile is dominated by simple carbohydrates and fats from the processed meat.
Calorie split: 14% protein · 42% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, no-fuss simplicity and the satisfying, savory-salty flavor of the bologna against the mild bread. It's a versatile canvas for condiments like mustard or mayonnaise and a staple of quick lunches and childhood memories.
⚠️ Watch-outs & how to enjoy it better
The combination of processed meat and white bread can lead to a rapid blood-sugar spike and subsequent crash. Bologna is typically high in sodium and saturated fat. To counteract, pair it with fiber-rich vegetables (like lettuce, tomato, or pickles) on whole-grain bread, or enjoy a smaller portion alongside a large salad.
Key benefits
- Provides quick energy from carbohydrates
- Offers a convenient source of protein
- Shelf-stable and requires no cooking
- A familiar, comforting food for many
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'bologna' comes from the Italian city of Bologna, where a similar sausage, Mortadella, originated—though American bologna is a distinct, smoother product.
Full nutrition (USDA data · scales with serving)
| Water | 45.5 g |
| Energy | 274 kcal |
| Protein | 9.9 g |
| Total lipid (fat) | 13.3 g |
| Carbohydrate, by difference | 28.5 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 3.7 g |
| Calcium, Ca | 169 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 161 mg |
| Potassium, K | 215 mg |
| Sodium, Na | 764 mg |
| Zinc, Zn | 0.97 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 19.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.20 mg |
| Niacin | 4.0 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 61.0 ug |
| Folic acid | 44.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 92.0 ug |
| Choline, total | 36.2 mg |
| Vitamin B-12 | 0.23 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 23.0 ug |
| Vitamin E (alpha-tocopherol) | 0.40 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.0 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 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 16:1 | 0.46 g |
| MUFA 18:1 | 4.7 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.04 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:3 | 0.20 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 44.0 mg |
FAQ
Is bologna the same as Mortadella?
Not exactly. Bologna is an American adaptation inspired by Italian Mortadella. Mortadella is typically chunkier with visible fat and pistachios, while American bologna is a smoother, emulsified sausage.
Why is bologna often round?
The round shape comes from the casing it's stuffed into during production. The flat, uniform slices are a result of the sausage being sliced from this cylindrical log.
Can I make a bologna sandwich healthier?
Yes. Use whole-grain or sourdough bread, add plenty of vegetables like spinach, onions, and sprouts, and choose lower-sodium bologna. Grilling the sandwich can also add texture and flavor.
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 2.74 kcal/g · 14% calories from protein · 1.2 g fiber · 3.7 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: 3.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.