Bologna, meat and poultry
Category: Sausages & Luncheon Meats
Nutrition Highlights
Serving Size
Calories
92
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 | 71 (76.6%) |
| Protein | 14 (14.7%) |
| Carbohydrate | 8.3 (9.0%) |
| Total | 92 (100%) |
Serving: 1 slice [33g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 18 (55.9%) |
| Fat | 7.9 (23.8%) |
| Protein | 3.4 (10.3%) |
| Carbohydrate | 2.1 (6.3%) |
| Ash | 1.2 (3.7%) |
| Total | 33 (100%) |
Serving: 1 slice [33g]
Benefits
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Bologna is a good source of protein, which helps build and repair tissues throughout the body
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It contains iron, which is important for red blood cell formation and oxygen transport
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Bologna provides zinc, which supports the immune system and cell growth
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Being meat-based, bologna offers B vitamins like niacin, riboflavin and B12 that support energy production
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It is a source of selenium, which acts as an antioxidant and supports thyroid function
Risks
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High in sodium which can increase blood pressure. Processed meats are linked to higher risk of heart disease and diabetes
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High in saturated fat and cholesterol which can raise 'bad' LDL cholesterol levels and increase risk of heart disease
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Contains preservatives like sodium nitrite which are linked to increased cancer risk when eaten in large amounts regularly
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Low in fiber, vitamins, and minerals. Eating too much can displace healthier whole foods from the diet
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May contain chemicals from processing like phosphates and nitrites which have been linked to health issues in high amounts
Additional Information
Bologna, a processed meat product commonly made from a blend of meat and poultry, has been a popular choice for sandwiches and snacks for many years. While it can be a convenient and tasty option, it is important to understand the nutritional benefits and risks associated with consuming bologna.
Nutritional Benefits:
1. Protein: Bologna is a good source of protein, which is essential for building and repairing tissues, supporting the immune system, and maintaining overall health. Protein also helps keep you feeling full and satisfied, making it a suitable option for those looking to manage their weight.
2. Vitamins and Minerals: Bologna can provide some essential vitamins and minerals, including vitamin B12, zinc, and selenium. Vitamin B12 is crucial for maintaining nerve function and producing red blood cells, while zinc and selenium play a role in supporting immune function and promoting healthy skin.
3. Convenience: Bologna is a convenient food option that requires no preparation and can be easily incorporated into various dishes. It can be a practical choice for individuals with busy schedules or those who prefer quick and easy meals.
Nutritional Risks:
1. High in Sodium: One of the main concerns with bologna is its high sodium content. Excessive sodium intake has been linked to an increased risk of high blood pressure, heart disease, and stroke. It is advisable to limit consumption of bologna and other processed meats to maintain a healthy sodium balance.
2. Processed Meat Risks: Bologna falls into the category of processed meats, which have been associated with various health risks. Regular consumption of processed meats has been linked to an increased risk of certain cancers, such as colorectal cancer. It is recommended to moderate the intake of processed meats and opt for healthier alternatives whenever possible.
3. Additives and Preservatives: Bologna often contains additives and preservatives to enhance its flavor, texture, and shelf life. Some of these additives, such as nitrates and nitrites, have been linked to potential health risks when consumed in excess. It is important to read labels and choose bologna with minimal additives or opt for natural and organic alternatives.
4. High in Fat and Calories: Bologna can be high in fat and calories, particularly if made with fatty cuts of meat. Excessive consumption of high-fat and calorie-dense foods can contribute to weight gain and increase the risk of developing chronic diseases such as obesity, diabetes, and heart disease. It is advisable to consume bologna in moderation and balance it with a variety of nutrient-rich foods.
In conclusion, bologna can provide a convenient source of protein, vitamins, and minerals. However, it is crucial to be aware of its high sodium content, risks associated with processed meats, additives and preservatives, and its potential contribution to a high-fat and calorie intake. As with any food, moderation and variety are key. It is advisable to prioritize whole, unprocessed foods and limit the consumption of processed meats like bologna to maintain a balanced and healthy diet.