Bologna, pork and turkey, lite
Category: Sausages & Luncheon Meats
Nutrition Highlights
Serving Size
Calories
118
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 | 81 (68.7%) |
| Protein | 29 (24.8%) |
| Carbohydrate | 7.7 (6.5%) |
| Total | 118 (100%) |
Serving: 1 serving 2 oz [56g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 36 (64.9%) |
| Fat | 9.0 (16.1%) |
| Protein | 7.3 (13.1%) |
| Carbohydrate | 1.9 (3.5%) |
| Ash | 1.4 (2.6%) |
| Total | 56 (100%) |
Serving: 1 serving 2 oz [56g]
Benefits
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A source of protein that provides amino acids essential for growth and maintenance of muscle mass
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Contains vitamins and minerals like iron, zinc, selenium, and B vitamins that support overall health
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The turkey and pork content provides a leaner meat option compared to regular bologna
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The 'lite' version is lower in fat and calories compared to regular bologna, making it a more moderate choice
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Convenient packaged lunch meat that can be part of a balanced diet when consumed in moderation
Risks
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High in sodium which can increase blood pressure. Processed meats have been linked to increased risk of heart disease and diabetes
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Contains preservatives like sodium nitrite which have been linked to increased cancer risk. Highly processed
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Higher in fat and calories than plain turkey or pork. Lite version still higher in sodium than unprocessed meats
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Missing many important nutrients found in whole cuts of meat like fiber, vitamins, and minerals. Nutritionally empty calories
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Turkey and pork may contain antibiotic residues and growth hormones depending on sourcing. Processing can alter meat nutrition
Additional Information
Bologna, whether made from pork or turkey, is a processed meat product that has been enjoyed for many years. It is important to consider both the nutritional benefits and risks associated with consuming bologna, especially the lite version, which is often marketed as a healthier alternative. Let's delve into the primary and secondary attributes of bologna to understand its nutritional profile.
Primary Attribute: Bologna (Pork and Turkey)
Nutritional Benefits:
1. Protein: Bologna, regardless of the meat source, is a good source of protein. Protein is essential for various bodily functions, including muscle repair and growth, hormone production, and immune system support.
2. Vitamins and Minerals: Bologna contains various vitamins and minerals, including vitamin B12, zinc, selenium, and phosphorus. Vitamin B12 is important for nerve function and red blood cell production, while zinc and selenium play crucial roles in immune function and metabolism.
Secondary Attributes: Lite
Nutritional Benefits:
1. Reduced Fat: Lite bologna often contains less fat compared to regular bologna. This can be beneficial for individuals looking to reduce their overall fat intake, particularly saturated fat, which is linked to an increased risk of heart disease.
2. Lower Sodium: Some lite bologna products may have reduced sodium content compared to regular bologna. High sodium intake is associated with increased blood pressure and a higher risk of heart disease, so opting for lower sodium options can be beneficial, especially for individuals with hypertension or those aiming to reduce their sodium intake.
Nutritional Risks:
1. Processed Meat: Bologna is a processed meat product, which means it undergoes various processes such as curing, smoking, and adding preservatives. Processed meats have been linked to an increased risk of certain health conditions, including colorectal cancer, due to the presence of nitrates and nitrites.
2. Additives and Preservatives: Bologna often contains additives and preservatives to enhance its flavor, texture, and shelf life. Some of these additives, such as sodium nitrite, may have potential health risks when consumed in large quantities. Additionally, certain preservatives may trigger allergic reactions in sensitive individuals.
3. High Sodium Content: While lite bologna may have reduced sodium compared to regular bologna, it can still be relatively high in sodium. Individuals with hypertension or those watching their sodium intake should be cautious and consider other lower-sodium protein options.
In conclusion, bologna, whether made from pork or turkey, provides a good source of protein and essential vitamins and minerals. Opting for lite bologna can offer reduced fat and sodium content compared to regular bologna. However, it is crucial to be aware of the risks associated with processed meats, additives, preservatives, and high sodium content. As with any food, moderation is key. It is advisable to incorporate a variety of protein sources, such as lean meats, fish, legumes, and plant-based options, into a balanced diet for optimal nutrition and health.