Bologna, turkey
FDC 173857oz 1 serving (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 31 · +9 vs Sausage & deli meats medianTurkey bologna scores 31 of 100, a Low band finish that ranks 15th of 60 in the Sausage & deli meats category, ahead of the class median of 22. It offers an excellent 23% of the Daily Value for protein, plus good levels of iron at 17% and vitamin C at 15%, the latter likely tied to the curing process rather than the turkey itself.
It's a sandwich staple, sliced cold for lunch or layered into a sub with cheese and condiments. A one-ounce serving (28 g) is built on 209 calories per 100 g, but the brief flags it as high in sodium at 1070 mg per 100 g, a figure worth factoring in if you're tracking salt intake across the rest of the day.
See how this score is calculated, build a plate around bologna, turkey, 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 | 209 kcal | 10% |
| Total fat | 16 g | 21% |
| Saturated fat | 4.4 g | 22% |
| Cholesterol | 75 mg | 25% |
| Sodium | 1070 mg | 47% |
| Carbohydrate | 4.7 g | 2% |
| Dietary fiber | 0.5 g | 2% |
| Sugars | 2.9 g | |
| Protein | 11 g | 23% |
| Potassium | 135 mg | 3% |
| Calcium | 123 mg | 9% |
| Iron | 3 mg | 17% |
| Magnesium | 16 mg | 4% |
| Vitamin C | 13 mg | 15% |
| Vitamin A | 9 µg | 1% |
| Vitamin E | 0.45 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 59 kcal | 3% |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 21 mg | 7% |
| Sodium | 300 mg | 13% |
| Carbohydrate | 1.3 g | 0% |
| Dietary fiber | 0.14 g | 1% |
| Sugars | 0.81 g | |
| Protein | 3.2 g | 6% |
| Potassium | 38 mg | 1% |
| Calcium | 34 mg | 3% |
| Iron | 0.84 mg | 5% |
| Magnesium | 4.5 mg | 1% |
| Vitamin C | 3.7 mg | 4% |
| Vitamin A | 2.5 µg | 0% |
| Vitamin E | 0.13 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 173857Original 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.
Chicken spreadDensity 32 vs 31Frankfurter, porkDensity 33 vs 31Peppered loaf, pork, beefDensity 34 vs 31Original analysis by NutriVerdict
In the kitchen and how to use it
Turkey bologna is a mild, finely emulsified deli meat sliced thin for sandwiches, stacked on cold cut platters, or pan-fried until the edges curl for a classic fried bologna sandwich. Its smooth texture and mellow flavor make it a common choice for kids' lunches and quick sandwiches, usually paired with mustard, mayonnaise, or American cheese on soft white or wheat bread, and it also works diced into a simple pasta salad or fried up alongside eggs for breakfast.
Per 100 g it has 209 calories and provides 23% of the Daily Value for protein along with 17% for iron and 15% for vitamin C, the vitamin C coming from curing agents like sodium ascorbate added during processing rather than from any produce, alongside 16 g of fat and 4.68 g of carbohydrate. Sodium is high at 1070 mg per 100 g, so a single ounce slice is a meaningful contributor to daily sodium, especially if stacked with other cured or salted foods in the same sandwich. Keep it refrigerated in its original packaging or a sealed container and use it within a few days of opening for the best texture and flavor, since sliced deli meats dry out quickly once exposed to air.
Frequently asked questions about bologna, turkey
How many calories are in turkey bologna?
Turkey bologna has about 209 calories per 100 g.
Is turkey bologna high in sodium?
Yes, it runs 1070 mg of sodium per 100 g, so it is worth watching if you're keeping an eye on daily sodium.
How do you eat turkey bologna?
It's typically sliced thin for sandwiches or pan-fried until the edges crisp for a classic fried bologna sandwich.