Bologna, beef and pork
Category: Sausages & Luncheon Meats
Nutrition Highlights
Serving Size
Calories
308
Nutrient
% Daily Value*
*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 | 221 (71.8%) |
| Protein | 61 (19.7%) |
| Carbohydrate | 22 (7.1%) |
| Total | 308 (100%) |
Serving: 3 oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 52 (51.9%) |
| Fat | 25 (24.6%) |
| Protein | 15 (15.2%) |
| Carbohydrate | 5.5 (5.5%) |
| Ash | 2.9 (2.9%) |
| Total | 100 (100%) |
Serving: 3 oz [100g]
Benefits
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Bologna is a good source of protein, providing around 10 grams of protein per ounce. The protein in bologna comes from beef and pork
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It contains various B vitamins like niacin, riboflavin, and vitamin B12 which are important for energy metabolism and red blood cell formation
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Being made from beef and pork, bologna is a source of iron and zinc which are essential minerals for various functions in the body including oxygen transport and immune function
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The meat content provides some fat including omega-3 and omega-6 fatty acids which have anti-inflammatory properties and support heart health when consumed in moderation
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Bologna can be a good source of selenium, phosphorus, and potassium depending on the specific recipe and ingredients used
Risks
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High in sodium which can increase blood pressure
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High in saturated fat and cholesterol which can increase risk of heart disease
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Processed meat has been linked to increased risk of certain cancers
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May contain preservatives like nitrates which are linked to cancer risk
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Low in nutrients like fiber, many vitamins and minerals
Additional Information
Bologna, a processed meat product made from beef and pork, has been a popular choice for sandwiches and snacks for many years. While it may be enjoyed by many, it is essential to understand the nutritional benefits and risks associated with consuming bologna.
Starting with the nutritional benefits, bologna does provide some essential nutrients. It is a source of high-quality protein, which is important for muscle growth, repair, and overall body function. Protein also helps in maintaining satiety and can be beneficial for weight management. Additionally, bologna contains various vitamins and minerals, including vitamin B12, zinc, iron, and selenium. Vitamin B12 is crucial for nerve function and the production of red blood cells, while zinc, iron, and selenium play vital roles in immune function, energy production, and antioxidant defense.
However, it is important to note that bologna also comes with several nutritional risks. One primary concern is its high sodium content. Processed meats, including bologna, are often high in sodium, which can contribute to high blood pressure and increase the risk of heart disease and stroke. Excessive sodium intake can also lead to fluid retention and bloating.
Moreover, bologna is a processed meat product, which means it may contain various additives, preservatives, and flavor enhancers. These additives can include nitrites/nitrates, which are commonly used to extend shelf life and enhance color but have been associated with an increased risk of certain cancers, particularly colorectal cancer. Additionally, some bologna products may contain fillers or extenders, such as soy protein or starch, which can affect the overall nutritional quality.
Furthermore, bologna is typically high in saturated fat, which can raise blood cholesterol levels and increase the risk of heart disease. Regular consumption of foods high in saturated fat should be limited as part of a healthy diet.
Considering the nutritional benefits and risks of bologna, it is important to consume it in moderation and make healthier choices whenever possible. If you enjoy bologna, opt for lower-sodium varieties or look for options made from leaner cuts of meat. Reading food labels can help identify products with fewer additives and fillers. Additionally, consider incorporating other protein sources into your diet, such as lean poultry, fish, legumes, or tofu, which offer similar nutritional benefits without the associated risks.
Overall, while bologna provides some nutritional benefits, it should be consumed in moderation due to its high sodium content, additives, and saturated fat. Maintaining a balanced diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, and lean proteins, is key to ensuring optimal nutrition and minimizing potential risks associated with processed meats like bologna.