Bologna, beef

 Category: Sausages & Luncheon Meats

 Nutrition Highlights 

 Serving Size
 Calories

90

 Nutrient
% Daily Value*
  Total Fat 7.8 g
10 %
     Trans Fat 0.4 g   High
     Saturated Fat 3.2 g   High
16 %
     MUFA 3.7 g   High
     PUFA 0.4 g
  Cholesterol 17 mg
6 %
  Sodium 303 mg
13 %
  Protein 3.3 g
7 %
  Total Carbohydrate 1.3 g
0 %
     Total Sugars 0.6 g
  Water 17 g
  Minerals --
     Magnesium 3.9 mg
1 %
     Phosphorus 46 mg
4 %
     Copper 0.02 mg
2 %
     Manganese 0.01 mg
1 %
     Iron 0.4 mg
2 %
     Selenium 3.5 mcg
6 %
     Calcium 6.3 mg
0 %
     Potassium 105 mg   High
2 %
     Zinc 0.6 mg
5 %
  Vitamins --
     Vitamin D 0.2 mcg   High
1 %
     Riboflavin / B2 0.02 mg
2 %
     Folate / B9 0.9 mcg
0 %
     Vitamin B12 0.4 mcg
15 %
     Vitamin K 1.9 mcg   High
2 %
     Vitamin E 0.2 mg
1 %
     Niacin / B3 0.7 mg
4 %
     Pantothenic acid / B5 0.1 mg
2 %
     Vitamin B6 0.05 mg
3 %
     Thiamin / B1 0.01 mg
1 %
     Vitamin A 5.7 mcg
1 %
     Vitamin C 4.6 mg   High
5 %

*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
 Calorie Sources 
  Nutrient Calories kcal (%)
 Fat 70 (78.6%)
 Protein 13 (14.6%)
 Carbohydrate 5.1 (5.7%)
Total 90 (100%)

 Serving: 1 slice [30g]
 Composition 
  Nutrient Weight g (%)
 Water 17 (55.3%)
 Fat 7.8 (26.1%)
 Protein 3.3 (10.9%)
 Carbohydrate 1.3 (4.3%)
 Ash 1.0 (3.4%)
Total 30 (100%)

 Serving: 1 slice [30g]

 Benefits 

  • High in protein, with about 20 grams of protein per 100 grams. Protein helps build and repair muscles and tissues

  • A good source of B vitamins like niacin, riboflavin and vitamin B12. B vitamins help convert food into energy

  • Contains iron and zinc which are important for red blood cell formation and immune function

  • Provides calories to fuel the body. 100 grams contains about 250 calories

  • Contains saturated fat which provides energy and supports cell function. However, should be consumed in moderation due to links with heart disease risk

 Risks 

  • High in sodium which can increase blood pressure

  • High in saturated fat and cholesterol which can increase risk of heart disease

  • Processed meat has been linked to increased risk of certain cancers

  • May contain preservatives like nitrates which are linked to cancer risk

  • Low in nutrients like fiber, many vitamins and minerals


 Additional Information 

Bologna, beef is a popular processed meat product that is commonly consumed in sandwiches or as a part of various recipes. It is made from ground beef, combined with a mixture of spices, additives, and preservatives. While bologna, beef may be enjoyed for its taste and convenience, it is essential to consider both its nutritional benefits and risks.

Nutritional Benefits:
1. Protein Source: Bologna, beef is a good source of protein, which is essential for the growth, repair, and maintenance of body tissues. Protein also plays a vital role in the production of enzymes, hormones, and antibodies.

2. Vitamin B12: Bologna, beef contains vitamin B12, a nutrient primarily found in animal products. Vitamin B12 is crucial for the formation of red blood cells, proper nerve function, and DNA synthesis. It also helps prevent megaloblastic anemia and supports brain health.

3. Iron: This processed meat product contains iron, a mineral necessary for the production of hemoglobin in red blood cells. Hemoglobin carries oxygen throughout the body, supporting energy production and overall vitality.

4. Niacin: Bologna, beef provides niacin, also known as vitamin B3. Niacin plays a role in converting food into energy, maintaining proper nervous system function, and supporting healthy skin.

Nutritional Risks:
1. High Sodium Content: One of the primary concerns with bologna, beef is its high sodium content. The excessive consumption of sodium can contribute to high blood pressure, increasing the risk of heart disease and stroke. It is crucial to monitor sodium intake and consider lower-sodium options or limit portion sizes.

2. Processed Meat: Bologna, beef is classified as a processed meat, which has been associated with an increased risk of certain health conditions. Regular consumption of processed meats has been linked to a higher incidence of colorectal cancer, potentially due to the presence of nitrates and nitrites used in their production. It is advisable to moderate intake and opt for fresh, unprocessed meats whenever possible.

3. Additives and Preservatives: Bologna, beef often contains additives and preservatives to enhance flavor, texture, and shelf life. Some of these additives, such as sodium nitrite, have been linked to adverse health effects when consumed in large quantities. It is important to read labels and choose options with fewer additives or opt for freshly prepared alternatives.

4. High Fat Content: Bologna, beef can be high in saturated fat, which, when consumed in excess, may contribute to elevated cholesterol levels and increase the risk of heart disease. Choosing leaner cuts or lower-fat alternatives can help mitigate this risk.

In conclusion, while bologna, beef provides a source of protein, vitamin B12, iron, and niacin, it also carries potential risks due to its high sodium content, classification as a processed meat, presence of additives and preservatives, and high fat content. It is recommended to consume processed meats in moderation, choose lower-sodium options, and prioritize fresh, unprocessed meats to ensure a balanced and healthier diet.



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