Bologna, beef and pork, low fat
FDC 167685cup pieces (138 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 12 · -10 vs Sausage & deli meats medianLow-fat beef and pork bologna scores 12 of 100 on the Nutrient Density Score, a Low band placement at rank 59 of 60 in Sausage & deli meats. Despite the low-fat label it still draws most of its 230 calories per 100 g from fat, though protein reaches a solid 23% DV per serving.
It is a sandwich staple, usually folded onto bread or diced into a cup of pieces weighing about 138 g. Even in its lower-fat form it remains high in sodium at 1110 mg per 100 g and saturated fat at 7.3 g per 100 g, so the low-fat framing does not extend to salt. Ham, chopped, not canned, scores higher on density among similar deli options.
See how this score is calculated, build a plate around bologna, beef and pork, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | 12% |
| Total fat | 19 g | 25% |
| Saturated fat | 7.3 g | 37% |
| Cholesterol | 39 mg | 13% |
| Sodium | 1110 mg | 48% |
| Carbohydrate | 2.6 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 12 g | 23% |
| Potassium | 156 mg | 3% |
| Calcium | 11 mg | 1% |
| Iron | 0.66 mg | 4% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.22 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 317 kcal | 16% |
| Total fat | 27 g | 34% |
| Saturated fat | 10 g | 50% |
| Cholesterol | 54 mg | 18% |
| Sodium | 1532 mg | 67% |
| Carbohydrate | 3.6 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 16 g | 32% |
| Potassium | 215 mg | 5% |
| Calcium | 15 mg | 1% |
| Iron | 0.91 mg | 5% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.3 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 167685Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the sausage & deli meats median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Luncheon meat, pork, cannedDensity 12 vs 12Salami, cooked, beefDensity 12 vs 12Ham, chopped, not cannedDensity 14 vs 12Original analysis by NutriVerdict
In the kitchen and how to use it
Low-fat bologna is a mild, finely emulsified deli sausage made from a blend of beef and pork, formulated with less fat than standard bologna while keeping the same smooth, uniform texture and slightly smoky, savory flavor. It's a classic sandwich filling, sliced thin and layered with cheese and mustard on white or wheat bread, and it can also be diced into a skillet with eggs or pan-fried in rounds until the edges curl and crisp for a quick breakfast side. Its mild flavor makes it an easy match for sweeter condiments like relish or ketchup as well as sharper mustard, and it's a common lunchbox choice for children because of that same mildness.
Per 100 g it has 230 calories, with 11.5 g of protein contributing about 23% of the daily value, useful for building a filling sandwich without excess calories; a cup of pieces (138 g) is a typical deli portion. Sodium is high at 1110 mg per 100 g, as with most cured deli meats, so it pairs best with unsalted bread or crackers rather than extra salty toppings, and it's worth checking labels since low-fat versions can still carry similar sodium to full-fat bologna. Keep it wrapped tightly in the refrigerator and use within the package's recommended window, since sliced bologna dries out at the edges once exposed to air.
Frequently asked questions about bologna, beef and pork
How many calories are in low-fat bologna?
It has 230 calories per 100 g, with 11.5 g of protein contributing about 23% of the daily value.
Is low-fat bologna high in sodium?
Yes, it has 1110 mg of sodium per 100 g, typical of cured deli meats.
What is low-fat bologna typically used for?
It's most often sliced for sandwiches, though it can also be pan-fried in rounds for a quick breakfast side.