Mortadella
Common food
Photo: Wikipedia
Mortadella is a large, finely ground Italian pork sausage from Bologna, studded with cubes of pork fat and often pistachios or peppercorns. It has a smooth, delicate, and slightly bouncy texture with a rich, savory, and subtly spiced flavor. Nutritionally, it's a high-protein, high-fat processed meat with minimal carbohydrates.
Calorie split: 21% protein · 4% carbs · 75% fat
↓ Full nutrition💚 Why it's loved
People love mortadella for its luxurious, melt-in-the-mouth texture and complex, savory flavor that is both comforting and sophisticated. Its versatility shines in everything from simple sandwiches to elegant antipasto platters, making it a staple of Italian culinary culture.
⚠️ Watch-outs & how to enjoy it better
As a processed meat, mortadella is typically high in sodium and saturated fat, which should be considered by those monitoring blood pressure or heart health. It is also a common allergen (pork) and contains no fiber. To counteract this, pair it with fiber-rich foods like leafy greens in a sandwich or fresh vegetables on a platter, and practice portion control by enjoying it as part of a varied diet rather than a daily staple.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Provides essential B vitamins, especially B12 and niacin
- Contains minerals like zinc and selenium
- Offers a convenient, ready-to-eat protein source
- The fat content provides satiety and carries fat-soluble vitamins
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The small white cubes in traditional mortadella are not just fat; they are specifically cubes of pork neck fat called 'sugna,' which are carefully placed to create the sausage's signature mosaic pattern.
Full nutrition (USDA data · scales with serving)
| Water | 52.3 g |
| Energy | 311 kcal |
| Protein | 16.4 g |
| Total lipid (fat) | 25.4 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 163 mg |
| Sodium, Na | 1246 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 22.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.15 mg |
| Niacin | 2.7 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 72.2 mg |
| Vitamin B-12 | 1.5 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 | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.12 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.51 g |
| SFA 16:0 | 5.4 g |
| SFA 18:0 | 3.2 g |
| Fatty acids, total monounsaturated | 11.4 g |
| MUFA 16:1 | 1.1 g |
| MUFA 18:1 | 10.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 2.9 g |
| PUFA 18:3 | 0.22 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 | 56.0 mg |
Amino acid profile (per 100g)
Estimated from Mortadella, beef, pork — USDA does not publish this profile for Mortadella.
| Tryptophan | 0.15 g |
| Threonine | 0.63 g |
| Isoleucine | 0.71 g |
| Leucine | 1.2 g |
| Lysine | 1.3 g |
| Methionine | 0.39 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.60 g |
| Tyrosine | 0.53 g |
| Valine | 0.73 g |
| Arginine | 1.0 g |
| Histidine | 0.52 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.6 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 0.66 g |
FAQ
What's the difference between mortadella and bologna?
Authentic mortadella from Bologna, Italy, is a whole-muscle emulsified sausage with visible cubes of fat and often pistachios. 'Bologna' is often a smoother, more homogeneous American-style lunch meat with a different spice profile and no visible fat cubes.
Is mortadella gluten-free?
Traditional mortadella is gluten-free, but some commercial brands may use fillers or flavorings containing gluten. Always check the ingredient list for wheat or gluten-containing additives if you have celiac disease or sensitivity.
How should I store and serve mortadella?
Keep it refrigerated and tightly wrapped. For the best flavor and texture, let it come to room temperature for about 30 minutes before serving. This allows the fat to soften and the flavors to become more pronounced.
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 3.11 kcal/g · 21% 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: 7.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.