Bologna, beef
FDC 172012slice (30 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 20 · -2 vs Sausage & deli meats medianBeef bologna is a finely emulsified deli sausage that scores 20 of 100 on the Nutrient Density Score, a Low band ranking it 39th of 60 in Sausage & deli meats. It carries protein at an excellent 22% DV alongside vitamin C at 17% DV, a good showing for a cured meat.
It's most often layered into sandwiches or eaten straight off the slicing board, one slice here weighing about 30 g. Sodium runs high at 1010 mg per 100 g, and saturated fat sits at 10.5 g per 100 g, so it's worth pairing with low sodium sides; Ham and cheese loaf or roll scores higher in the same category.
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 | 299 kcal | 15% |
| Total fat | 26 g | 33% |
| Saturated fat | 11 g | 53% |
| Cholesterol | 57 mg | 19% |
| Sodium | 1010 mg | 44% |
| Carbohydrate | 4.3 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 2.1 g | |
| Protein | 11 g | 22% |
| Potassium | 351 mg | 7% |
| Calcium | 21 mg | 2% |
| Iron | 1.3 mg | 7% |
| Magnesium | 13 mg | 3% |
| Vitamin C | 15 mg | 17% |
| Vitamin A | 19 µg | 2% |
| Vitamin E | 0.56 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | 4% |
| Total fat | 7.8 g | 10% |
| Saturated fat | 3.2 g | 16% |
| Cholesterol | 17 mg | 6% |
| Sodium | 303 mg | 13% |
| Carbohydrate | 1.3 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.61 g | |
| Protein | 3.3 g | 7% |
| Potassium | 105 mg | 2% |
| Calcium | 6.3 mg | 0% |
| Iron | 0.39 mg | 2% |
| Magnesium | 3.9 mg | 1% |
| Vitamin C | 4.6 mg | 5% |
| Vitamin A | 5.7 µg | 1% |
| Vitamin E | 0.17 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172012Original 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.
Ham and cheese loaf or rollDensity 20 vs 20Bratwurst, pork, cookedDensity 21 vs 20Bologna, beef, low fatDensity 21 vs 20Original analysis by NutriVerdict
In the kitchen and how to use it
Beef bologna is a finely emulsified cured sausage, smooth and uniform in texture with no visible chunks, formed into a large cylinder and sliced thin for sandwiches or thicker for frying. Classic preparations include a simple bologna sandwich with mustard and white bread, or pan-frying slices until the edges curl and crisp, then serving them on a bun the way a burger patty would be served. It has a mild, slightly smoky, savory flavor that pairs naturally with yellow mustard, sliced onion, and American cheese.
Buy it pre-sliced or have it cut to order at the deli, and keep it refrigerated in its original wrapping or a sealed container, using it within the window noted at purchase. Per 100 g it delivers 10.9 g of protein, reaching 22% DV, and also carries 17% DV of vitamin C per 100 g from the curing process, alongside 26.1 g of fat and 1010 mg of sodium. It works best as an occasional sandwich or fried-slice option rather than a daily staple, given the sodium and fat content relative to its protein.
Frequently asked questions about bologna, beef
How many calories are in beef bologna?
Beef bologna has 299 calories per 100 g, with a standard 30 g slice providing a smaller share of that.
Is beef bologna high in sodium?
Yes, it contains 1010 mg of sodium per 100 g, which is a significant amount for a single cured meat serving.
How is beef bologna typically eaten?
It is most often sliced cold for sandwiches with mustard, or pan-fried until the edges crisp and served on a bun.