Bologna, beef, low fat
FDC 168101slice (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 21 · -1 vs Sausage & deli meats medianLow-fat beef bologna scores 21 of 100, a Low band result ranking 36 of 60 in Sausage & deli meats and roughly matching the category median of 22, with protein its standout figure at 24% DV even after the fat has been trimmed back.
It is a sandwich staple, sliced thin for lunch sandwiches or rolled up as a quick snack. A single 28-gram slice is the usual portion, and despite the low-fat labeling it is still high in sodium at 821 mg per 100 g and high in saturated fat at 5.5 g per 100 g, so the fat reduction does not carry over to sodium.
See how this score is calculated, build a plate around bologna, beef, 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 | 204 kcal | 10% |
| Total fat | 15 g | 19% |
| Saturated fat | 5.5 g | 27% |
| Cholesterol | 44 mg | 15% |
| Sodium | 821 mg | 36% |
| Carbohydrate | 5.2 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 12 g | 24% |
| Potassium | 147 mg | 3% |
| Calcium | 9 mg | 1% |
| Iron | 1 mg | 6% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 1 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.19 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | 3% |
| Total fat | 4.1 g | 5% |
| Saturated fat | 1.5 g | 8% |
| Cholesterol | 12 mg | 4% |
| Sodium | 230 mg | 10% |
| Carbohydrate | 1.5 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 3.3 g | 7% |
| Potassium | 41 mg | 1% |
| Calcium | 2.5 mg | 0% |
| Iron | 0.28 mg | 2% |
| Magnesium | 3.4 mg | 1% |
| Vitamin C | 0.28 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.05 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 168101Original 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.
Frankfurter, low sodiumDensity 21 vs 21Bacon and beef sticksDensity 21 vs 21Kielbasa, fully cooked, grilledDensity 22 vs 21Original analysis by NutriVerdict
In the kitchen and how to use it
Low fat beef bologna is a smooth, finely emulsified deli meat sliced thin for sandwiches, the classic school-lunch staple layered with cheese and mustard between two slices of bread, or diced and fried until the edges crisp for a quick pan-fried bologna sandwich. Its texture is soft and uniform with no visible chunks of meat, and its mild, slightly smoky flavor pairs well with sharp mustard, pickles, or a slice of American cheese to balance the mildness. It can also be cubed into a simple pasta salad or fried as a crispy topping for eggs.
Keep it refrigerated in its original packaging or a sealed container and use within the window on the label once opened, checking for any off odor or sliminess before eating, as with any deli meat. A slice (28 g) has 204 calories, and per 100 g it delivers 11.8 g protein, 24 percent of the Daily Value, a reasonable protein contribution for a low fat cold cut. Sodium runs higher at 821 mg per 100 g, typical of cured deli meats, so it is best balanced with lower-sodium sides in a packed lunch or sandwich.
Frequently asked questions about bologna, beef
How many calories are in low fat beef bologna?
One slice (28 g) has 204 calories.
Is low fat beef bologna a good source of protein?
Per 100 g it provides 11.8 g protein, 24 percent of the Daily Value, a solid contribution for a low fat deli meat.
How do you store low fat beef bologna?
Keep it refrigerated in its original packaging or a sealed container and use it within the timeframe on the label once opened.