Salami vs pork sausage: which is healthier?
They are about equally nutrient-dense: salami scores 6/100 and pork sausage 7/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Salami
336 kcal per 100 g. 1 oz (about 2 slices): 28 g
Pork sausage
396 kcal per 100 g. 2 links: 50 g
Which to pick for your goal
- Fewer caloriesSalami336 vs 396 kcal per 100 g
- More proteinSalami22 vs 14 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarPork sausage1 vs 0 g per 100 g
- More potassiumSalami316 vs 189 mg per 100 g
- Less saturated fatSalami9.3 vs 13 g per 100 g
Nutrition side by side
| Nutrient | Salami, 100 g | Pork sausage, 100 g | Salami, 28 g | Pork sausage, 50 g |
|---|---|---|---|---|
| Calories | 336 kcal | 396 kcal | 94 kcal | 198 kcal |
| Protein | 22 g | 14 g | 6.1 g | 6.9 g |
| Carbohydrates | 2.4 g | 2.7 g | 0.7 g | 1.4 g |
| Sugars | 1 g | 0 g | 0.3 g | 0 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 26 g | 36 g | 7.3 g | 18 g |
| Saturated fat | 9.3 g | 13 g | 2.6 g | 6.5 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 316 mg | 189 mg | 88 mg | 95 mg |
| Iron | 1.6 mg | 1.1 mg | 0.4 mg | 0.6 mg |
| Calcium | 15 mg | 10 mg | 4.2 mg | 5 mg |
| Magnesium | 19 mg | 12 mg | 5.3 mg | 6 mg |
| Sodium | 1740 mg | 929 mg | 487 mg | 465 mg |
Last updated . Scores use the HowHealthyIs Score method.