Bologna, beef and pork
Category: Sausages & Luncheon Meats Characteristics: Low Fat
Nutrition Highlights
Serving Size
Calories
317
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 | 240 (75.5%) |
| Protein | 63 (20.0%) |
| Carbohydrate | 14 (4.5%) |
| Total | 317 (100%) |
Serving: 1 cup pieces [138g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 87 (63.4%) |
| Fat | 27 (19.3%) |
| Protein | 16 (11.5%) |
| Ash | 4.4 (3.2%) |
| Carbohydrate | 3.6 (2.6%) |
| Total | 138 (100%) |
Serving: 1 cup pieces [138g]
Benefits
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It is a good source of protein, providing around 10 grams of protein per 1-ounce serving. Protein helps build and repair muscles and tissues
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It contains important B vitamins like niacin, riboflavin and vitamin B12 which are essential for energy production and red blood cell formation
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Being low in fat, it is lower in calories compared to regular bologna. A 1-ounce serving contains around 45 calories
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It contains iron and zinc which are important for various metabolic functions in the body and production of blood cells
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The meat content provides amino acids which are building blocks of proteins in the body
Risks
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High in sodium which can increase blood pressure
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Processed meat which has been linked to increased risk of certain cancers
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High in saturated fat which can increase LDL cholesterol levels
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Low in fiber and nutrients found in whole foods
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May contain preservatives like sodium nitrite which have been linked to health issues
Additional Information
Bologna, beef and pork, low fat, is a processed meat product that is commonly consumed in sandwiches or as a part of various recipes. While it may be a convenient and tasty option for many, it is important to understand its nutritional benefits and risks.
One of the primary attributes of low-fat beef and pork bologna is that it contains a lower amount of fat compared to regular bologna. This can be beneficial for individuals who are watching their fat intake or trying to maintain a healthy weight. The reduced fat content can help lower the overall calorie content of the product, making it a potentially better choice for those on a calorie-restricted diet.
Beef and pork are excellent sources of essential nutrients such as protein, iron, zinc, and B vitamins. Protein is crucial for various bodily functions, including building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system. Iron is essential for oxygen transport in the body and plays a vital role in preventing iron-deficiency anemia. Zinc is necessary for immune function, wound healing, and DNA synthesis, while B vitamins are involved in energy production and maintaining a healthy nervous system.
However, it is important to note that bologna, even if labeled as low fat, is still a processed meat product. Processed meats often undergo various preservation methods, such as curing, smoking, or adding preservatives, which can have potential health risks. One of the primary concerns associated with processed meats is their high sodium content. Excessive sodium intake is linked to an increased risk of high blood pressure, heart disease, and stroke. Therefore, individuals with hypertension or those who need to limit their sodium intake should be cautious when consuming bologna.
Additionally, processed meats like bologna have been associated with an increased risk of certain health conditions. Research suggests that regular consumption of processed meats may contribute to an elevated risk of colorectal cancer and cardiovascular disease. These risks are thought to arise from the presence of certain compounds formed during the processing and cooking of these meats, such as nitrites and heterocyclic amines.
To make a more informed decision about including low-fat beef and pork bologna in your diet, it is essential to consider moderation and balance. While it can provide essential nutrients, it should not be relied upon as a primary source of nutrition. Instead, focus on incorporating a wide variety of whole foods such as lean meats, fish, legumes, fruits, vegetables, whole grains, and dairy products into your diet.
In conclusion, low-fat beef and pork bologna can be a convenient and potentially lower-calorie option for individuals looking to reduce their fat intake. It provides essential nutrients like protein, iron, zinc, and B vitamins. However, it is crucial to be mindful of the high sodium content and potential health risks associated with processed meats. Moderation, balance, and a focus on whole, unprocessed foods should be the foundation of a healthy and varied diet.