Salami, dry or hard, pork, beef
Category: Sausages & Luncheon Meats
Nutrition Highlights
Serving Size
Calories
37
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 | 28 (75.2%) |
| Protein | 8.3 (22.3%) |
| Carbohydrate | 0.3 (0.8%) |
| Total | 37 (100%) |
Serving: 1 slice [10g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 4.0 (41.2%) |
| Fat | 3.1 (31.6%) |
| Protein | 2.1 (21.1%) |
| Ash | 0.5 (5.4%) |
| Carbohydrate | 0.07 (0.7%) |
| Total | 9.8 (100%) |
Serving: 1 slice [10g]
Benefits
-
High in protein, with around 20 grams of protein per 85 gram serving. Protein helps build and repair muscles
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Contains various B vitamins like niacin, vitamin B6, and riboflavin which are important for energy metabolism and red blood cell formation
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Rich in iron which is needed to carry oxygen in red blood cells and prevent anemia. An 85 gram serving contains around 2 mg of iron
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Contains zinc which supports immune function and cell growth. An 85 gram serving provides around 2 mg of zinc
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Can be a good source of selenium. Selenium is a trace mineral with antioxidant properties important for thyroid function
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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High in calories and fat which can contribute to weight gain
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May contain preservatives like nitrates which are linked to increased cancer risk
Additional Information
Salami, specifically dry or hard salami made from pork and beef, is a popular cured meat enjoyed by many around the world. However, it is important to understand both the nutritional benefits and risks associated with consuming this food product.
Nutritional Benefits:
1. Protein: Salami is a good source of protein, which is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones. Protein also helps to keep you feeling full and satisfied after a meal.
2. Vitamins and Minerals: Salami contains several vitamins and minerals, although the amounts may vary depending on the specific brand or recipe. It typically provides B vitamins such as thiamin, niacin, and vitamin B12, which are important for energy production and nerve function. Additionally, salami contains minerals like iron, zinc, and selenium, which play crucial roles in various bodily functions.
3. Healthy Fats: While salami does contain fat, a significant portion of it comes from monounsaturated fats. These fats have been associated with heart health and can help improve cholesterol levels when consumed in moderation. However, it is important to note that salami also contains saturated fats, which should be consumed in limited amounts to maintain a healthy diet.
Nutritional Risks:
1. High Sodium Content: One of the main concerns with salami is its high sodium content. Cured meats like salami are often heavily salted during the curing process, which can contribute to high blood pressure and increase the risk of cardiovascular diseases. Individuals with hypertension or other health conditions that require a low-sodium diet should be cautious when consuming salami.
2. Calorie Density: Salami is a calorie-dense food due to its high fat content. While fats are an essential part of a balanced diet, excessive calorie intake can contribute to weight gain and obesity. It is crucial to consume salami in moderation and be mindful of portion sizes to avoid exceeding your daily calorie needs.
3. Processed Meat: Salami falls under the category of processed meats, which have been linked to an increased risk of certain health problems. Regular consumption of processed meats has been associated with a higher likelihood of developing colorectal cancer, cardiovascular diseases, and type 2 diabetes. It is advisable to limit the intake of processed meats and include a variety of other protein sources in your diet, such as lean meats, poultry, fish, legumes, and plant-based proteins.
In conclusion, while dry or hard salami made from pork and beef can provide some nutritional benefits like protein, vitamins, minerals, and healthy fats, it is important to be aware of the risks associated with its consumption. The high sodium content, calorie density, and classification as a processed meat should be taken into consideration when incorporating salami into your diet. Moderation and balance are key to maintaining a healthy lifestyle, and it is recommended to prioritize a diverse range of nutrient-dense foods for optimal nutrition.