Mortadella, beef, pork
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Mortadella is a finely ground, emulsified Italian sausage, traditionally from Bologna, studded with visible cubes of pork fat and often pistachios. It has a silky, tender texture and a delicate, savory flavor with a hint of spice from black pepper and myrtle berries. Nutritionally, it is a high-fat, calorie-dense protein source with negligible carbohydrates.
Calorie split: 21% protein · 4% carbs · 75% fat
↓ Full nutrition💚 Why it's loved
People adore mortadella for its luxuriously smooth, melt-in-the-mouth texture and subtle, aromatic seasoning that makes it a versatile star in sandwiches and antipasti. It's a beloved icon of Italian deli culture, representing craftsmanship and tradition.
⚠️ Watch-outs & how to enjoy it better
Its high fat and sodium content can be a concern for those monitoring heart health or blood pressure. To mitigate this, practice strict portion control (stick to 2-3 thin slices) and pair it with fiber-rich foods like whole-grain bread, leafy greens, or fresh vegetables to balance the meal.
Key benefits
- Excellent source of complete protein (16.37g per 100g).
- Provides energy-dense calories for active individuals.
- Contains B vitamins, particularly B12, from the pork.
- Low in carbohydrates and sugar, making it suitable for low-carb diets.
- A traditional source of monounsaturated fats from pork.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The small white cubes in traditional mortadella are not just fat; they are specifically pieces of pork back fat (lardo) that are carefully cubed and added to the meat emulsion to create its signature mosaic appearance.
Full nutrition (USDA data · scales with serving)
| Water | 52.3 g |
| Energy | 311 kcal |
| Energy | 1301 kj |
| Protein | 16.4 g |
| Total lipid (fat) | 25.4 g |
| Ash | 2.9 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 |
| Manganese, Mn | 0.03 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 |
| Pantothenic acid | 0.44 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 |
| Betaine | 3.1 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 |
| Vitamin A, IU | 0.00 iu |
| 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), International Units | 41.0 iu |
| 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 |
| Phytosterols | 0.00 mg |
Amino acid profile (per 100g)
| 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
Is mortadella the same as bologna?
While 'bologna' is derived from the Italian city Bologna where mortadella originates, American bologna is typically a different, more finely emulsified product with a different spice profile and often contains added fillers and preservatives. True Italian mortadella has a coarser texture and more complex flavor.
Why does mortadella have green spots?
The green spots are typically pieces of pistachio, a classic and traditional addition that adds a nutty flavor and textural contrast. Some versions may also use olives or peppercorns.
How should I store sliced mortadella?
Keep it tightly wrapped in its original packaging or in an airtight container in the refrigerator. It's best consumed within a few days of opening to maintain its freshness and prevent it from drying out.
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.