Salami, beef and pork
Category: Sausages & Luncheon Meats Method: Cooked
Nutrition Highlights
Serving Size
Calories
41
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 | 29 (69.2%) |
| Protein | 11 (25.9%) |
| Carbohydrate | 1.2 (2.8%) |
| Total | 41 (100%) |
Serving: 1 slice round [12g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 5.6 (45.2%) |
| Fat | 3.2 (25.9%) |
| Protein | 2.7 (21.8%) |
| Ash | 0.6 (4.7%) |
| Carbohydrate | 0.3 (2.4%) |
| Total | 12 (100%) |
Serving: 1 slice round [12g]
Benefits
-
High in protein, with around 20 grams of protein per 100 grams. Protein helps build and repair muscles
-
Contains various B vitamins like niacin, riboflavin and vitamin B12. B vitamins help convert food into energy
-
Rich in minerals like iron, zinc and selenium. Iron helps carry oxygen in the blood while zinc supports immune function
-
Provides a good amount of calories in a small package, with around 300 calories per 100 grams. A good choice for those looking to gain weight
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Contains monounsaturated and polyunsaturated fats that can help lower bad LDL cholesterol when consumed in moderation
Risks
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High in sodium which can increase blood pressure
-
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
-
May contain preservatives like nitrates which are linked to cancer risk
-
High in calories and fat which can contribute to weight gain if overconsumed
Additional Information
Salami, cooked, made from a combination of beef and pork, is a popular cured meat that is enjoyed worldwide. This flavorful delicacy has both nutritional benefits and risks that should be considered when including it in your diet.
Starting with the nutritional benefits, salami is a good source of protein. Protein is essential for building and repairing tissues, supporting a healthy immune system, and producing enzymes and hormones. A 100-gram serving of salami provides around 22 grams of protein, making it a convenient option for individuals looking to meet their daily protein requirements.
Salami also contains important vitamins and minerals. It is particularly rich in vitamin B12, which is vital for red blood cell formation, neurological function, and DNA synthesis. Additionally, salami provides significant amounts of zinc, iron, and selenium. Zinc plays a crucial role in immune function and wound healing, while iron is necessary for oxygen transport and energy production. Selenium acts as an antioxidant and supports thyroid function.
However, it is important to note that salami also carries certain risks due to its high sodium and fat content. Salami is a cured meat, meaning it undergoes a preservation process that often involves the addition of salt. As a result, it tends to be high in sodium. Excessive sodium intake can lead to increased blood pressure, which is a risk factor for heart disease and stroke. Therefore, individuals with hypertension or those who are aiming to reduce their sodium intake should consume salami in moderation.
Furthermore, salami is relatively high in saturated fat, which can raise cholesterol levels when consumed in excess. High cholesterol levels are associated with an increased risk of heart disease. It is important to balance the intake of saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats found in sources like olive oil, avocados, and nuts.
Another consideration when consuming salami is its calorie content. Salami is energy-dense due to its fat content, meaning it provides a significant number of calories per serving. For individuals aiming to maintain or lose weight, portion control is crucial to avoid exceeding daily calorie needs.
Additionally, salami is a processed meat, and studies have linked high consumption of processed meats to an increased risk of certain diseases, including colorectal cancer and cardiovascular disease. Therefore, it is advisable to limit the intake of processed meats, including salami, and opt for fresh, lean protein sources whenever possible.
In conclusion, salami, cooked, made from a combination of beef and pork, offers nutritional benefits such as being a good source of protein, vitamin B12, zinc, iron, and selenium. However, it also carries risks due to its high sodium, saturated fat, and calorie content. Moderation is key when including salami in your diet, especially for individuals with hypertension, high cholesterol, or those aiming to maintain a healthy weight. As with any food, it is important to consider the overall balance of your diet and opt for fresh, unprocessed protein sources whenever possible.