Bologna, meat and poultry
FDC 171637slice (33 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 15 · -7 vs Sausage & deli meats medianThis meat-and-poultry bologna scores 15 of 100 on the Nutrient Density Score, landing in the Low band at rank 52 of 60 within Sausage & deli meats. Protein is its strongest suit at an excellent 21% DV, with a good 10% DV of calcium also standing out for a sliced deli meat.
It's built for sandwiches, sliced cold and layered with bread and condiments, with one slice (33 g) the standard serving. The cure brings sodium to 1380 mg per 100 g and saturated fat to 7.4 g per 100 g, both flagged as high, so it's worth checking the label if salt is a concern; a reduced sodium beef bologna is a same-category swap that addresses that specific limit.
See how this score is calculated, build a plate around bologna, 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 | 281 kcal | 14% |
| Total fat | 24 g | 31% |
| Saturated fat | 7.4 g | 37% |
| Cholesterol | 92 mg | 31% |
| Sodium | 1380 mg | 60% |
| Carbohydrate | 6.3 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 2 g | |
| Protein | 10 g | 21% |
| Potassium | 320 mg | 7% |
| Calcium | 125 mg | 10% |
| Iron | 1.2 mg | 7% |
| Magnesium | 15 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.59 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | 5% |
| Total fat | 7.9 g | 10% |
| Saturated fat | 2.4 g | 12% |
| Cholesterol | 30 mg | 10% |
| Sodium | 455 mg | 20% |
| Carbohydrate | 2.1 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.65 g | |
| Protein | 3.4 g | 7% |
| Potassium | 106 mg | 2% |
| Calcium | 41 mg | 3% |
| Iron | 0.41 mg | 2% |
| Magnesium | 5 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.19 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 171637Original 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.
Bologna, pork, turkey and beefDensity 16 vs 15Beef, bologna, reduced sodiumDensity 17 vs 15Luncheon sausage, pork and beefDensity 17 vs 15Original analysis by NutriVerdict
In the kitchen and how to use it
Bologna made from meat and poultry is a finely emulsified, pre-sliced deli meat with a mild, slightly sweet flavor and smooth, uniform texture, a lunchbox staple layered into sandwiches with mustard, mayonnaise, and white bread. It's also commonly fried in a skillet until the edges curl and crisp up, a quick way to turn a plain slice into a heartier sandwich filling, or cubed and tossed into pasta salads and casseroles for a budget-friendly protein addition. Its uniform texture and mild flavor make it easy to pair with a wide range of condiments and breads without competing for attention.
Keep it refrigerated in its original packaging, reseal opened packs tightly to slow drying out, and use within about a week of opening; a slippery surface or off odor are signs it's past its prime and should be discarded. A single 33-gram slice is a typical sandwich portion, and per 100 grams bologna provides 10.3 grams of protein (21% DV) along with 10% DV calcium, useful figures for a quick sandwich filling. The sodium content of 1380 milligrams per 100 grams is notable, so pairing it with lower-sodium bread and toppings helps keep the overall sandwich more balanced. Its fat content of 23.8 grams per 100 grams is what gives fried bologna its ability to crisp up nicely in a dry skillet without needing added oil.
Frequently asked questions about bologna
How many calories are in bologna made from meat and poultry?
Per 100 grams it has 281 calories, with a single 33-gram slice providing a proportional share.
Is bologna a good source of protein?
It provides 10.3 grams of protein per 100 grams, about 21% of the Daily Value.
How should bologna be stored?
Keep it refrigerated in a tightly resealed package and use within about a week of opening.