How healthy is salami?
Is salami healthy? It can fit a healthy diet as an occasional food. Salami scores 6/100 on the HowHealthyIs Score: 100 g provides 336 kcal, 22 g protein and 1.6 mg iron. Salami is a cured sausage: flavorful in small amounts, but high in salt and saturated fat. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Salami ranks higher than 6% of them.
Counts in favor (% daily value per 100 kcal)
- Protein13%
- Iron3%
- Potassium2%
- Magnesium1%
- Vitamin E0%
- Calcium0%
- Fiber0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat14%
- Added sugars0%
- Sodium23%
Raw NRF9.3: 20 minus 36 = -17. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in salami?
Calories94kcal
Protein6.1g
Carbohydrates0.7g
Fat7.3g
Fiber0g
Sugars0.3g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 336 kcal | 94 kcal | |
| Protein | 22 g | 6.1 g | 12% |
| Carbohydrates | 2.4 g | 0.7 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 1 g | 0.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 26 g | 7.3 g | 9% |
| Saturated fat | 9.3 g | 2.6 g | 13% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.2 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 15 mg | 4.2 mg | 0% |
| Iron | 1.6 mg | 0.4 mg | 2% |
| Potassium | 316 mg | 88 mg | 2% |
| Magnesium | 19 mg | 5.3 mg | 1% |
| Sodium | 1740 mg | 487 mg | 21% |
Source: USDA FoodData Central, "Salami, cooked, beef and pork" (FDC 172936). Values rounded.
Why is salami good for you?
- 6.1 g protein in 1 oz (about 2 slices), 12% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Small amounts on a sharing board
- Flavoring pasta or pizza
What should you watch out for?
- Processed meat and very salty.
What can you eat instead of salami?
Foods you can use the same way with a higher HowHealthyIs Score.
How does salami compare?
Common questions about salami
How many calories are in salami?
100 g of salami has 336 kcal. A typical portion, 1 oz (about 2 slices) (28 g), has about 94 kcal.
How much protein is in salami?
Salami has 22 g of protein per 100 g, or about 6.1 g in 1 oz (about 2 slices).
Is salami good for weight loss?
Salami is fairly calorie-dense (336 kcal per 100 g), so portion size matters more than the food itself. 1 oz (about 2 slices) is about 94 kcal.