Bologna (Beef & Pork) – Nutritional Information
Bologna, a classic deli meat blend of beef and pork, offers a balance of protein and fats, providing a hearty and flavorful addition to your meals. Often used in sandwiches, salads, or as a snack, bologna packs a notable amount of nutrients that contribute to your daily intake.
Nutritional Breakdown (Per 100g):
- Energy: 308 kcal
- Protein: 15.2 g
- Total Fat: 24.59 g
- Saturated Fat: 9.3 g
- Carbohydrates: 5.49 g
- Fiber: 0 g
- Sugar: 4.42 g
- Minerals:
- Calcium: 85 mg
- Iron: 1.21 mg
- Magnesium: 17 mg
- Phosphorus: 163 mg
- Potassium: 315 mg
- Sodium: 960 mg
- Zinc: 2.3 mg
- Copper: 52 mcg
- Manganese: 18 mcg
- Selenium: 24.6 mcg
- Vitamins:
- Vitamin C: 0.8 mg
- Thiamin (Vitamin B1): 0.217 mg
- Riboflavin (Vitamin B2): 0.185 mg
- Niacin (Vitamin B3): 2.521 mg
- Vitamin B6: 0.297 mg
- Folate: 6 mcg
- Vitamin B12: 1.82 mcg
- Vitamin A: 25 mcg
- Vitamin E: 0 mg
- Vitamin D2: 0.8 mcg
Allergen Information:
Bologna, as made from beef and pork, may contain allergens related to meat processing, particularly for those sensitive to additives like nitrates or preservatives used in its production. While it is naturally gluten-free and does not contain dairy, it’s essential to check for specific brand ingredients that may include fillers or additives containing soy or dairy derivatives.
Dietary Preferences:
- Paleo: Not suitable due to the inclusion of processed meats and additives.
- Gluten-Free: Yes, bologna typically does not contain gluten.
- Low-Carb: Suitable for low-carb diets, but it’s important to monitor overall fat and sodium intake.
- Keto: A good source of protein and fat, making it a viable option for a keto-friendly diet.
- Dairy-Free: Generally, bologna is dairy-free, but always check labels for any dairy-derived ingredients.
Advice:
While bologna provides a convenient and affordable protein source, itโs also high in sodium and saturated fats, so it should be consumed in moderation. If you’re looking for a lower-sodium alternative, consider opting for reduced-sodium versions. Also, pairing it with fresh vegetables or whole-grain bread can offer a more balanced meal.
Conclusion:
Bologna, particularly the beef and pork variety, is a flavorful and nutrient-dense option that serves as a quick protein fix. It provides essential vitamins and minerals, including B-vitamins and zinc, but is high in fats and sodium, which calls for mindful consumption. Ideal for sandwiches, wraps, or snack platters, bologna remains a beloved choice for many, adding convenience and taste to a variety of meals. Always remember to read ingredient labels carefully, especially if you’re managing specific dietary restrictions.
