đ Key Nutrients
What Is Bologna, Beef and Pork, Low Fat? Origin and Varieties
Bologna is a type of processed, cooked sausage that traces its roots back to the Italian city of Bologna, where artisanal preparations of mortadella have been made for centuries. Traditional mortadella is a large, smooth sausage made from finely ground pork and often studded with cubes of fat, pistachios, or peppercorns. The American bologna derivative is a simplified, emulsified sausage made from a combination of meats such as beef, pork, or poultry, seasoned with spices like coriander and garlic, and then cooked and smoked. Over time, as consumer preferences and public health messaging shifted toward leaner products, lowâfat variants like âBologna, beef and pork, low fatâ emerged, using trimmed cuts and less added fat to reduce the total lipid content while maintaining the characteristic mild flavor. Bologna is typically finely ground and emulsified with salt and curing agents, then stuffed into casings, cooked to a safe internal temperature, and cooled before packaging. The curing process often includes sodium nitrite for preservation and color stability, which also gives processed meat its familiar pink hue. (spice.alibaba.com) In supermarkets and delis today, youâll find a spectrum of bologna products. Traditional bologna is made mostly from pork, while many newer formulations incorporate beef, turkey, chicken, or a blend. âLowâfatâ bologna versions like the beef and pork variant are designed to appeal to consumers looking for reduced fat content without sacrificing taste and texture. Some products may also be labeled as lowâsodium, nitrateâfree, or organic, though these claims require careful label reading for verification. Bologna is usually sold preâsliced and vacuumâsealed in packages, making it convenient for sandwiches, wraps, and quick snacks. Despite its global popularity, particularly in North America, bologna remains categorized as a processed meat, which has implications for health that will be discussed later in this article.
Nutrition Profile: A Detailed Breakdown
The nutrition profile of Bologna, beef and pork, low fat reflects its identity as a proteinârich yet processed and sodiumâdense food. Per 100 g, this bologna variant provides approximately 230 kcal, with 11.5 g of protein and 19.3 g of total fat, of which 7.3 g is saturated. Compared with unprocessed lean meats like chicken breast (31 g protein, 3.6 g fat per 100 g), bologna provides significantly more fat per calorie and much less protein density. Compared with other luncheon meats, such as lowâsodium turkey breast (which may contain under 500 mg sodium per 100 g), the 1108 mg of sodium in this bologna is high and can rapidly contribute to daily sodium limits. (Food Struct) The carbohydrate content is minimal (2.6 g per 100 g), which means that bologna doesnât meaningfully contribute to glycemic load or blood glucose spikes, making it compatible with lowâcarbohydrate eating patterns. However, the absence of dietary fiber is a notable nutritional gap. Among micronutrients, this product provides modest amounts of vitamin D (~0.5 mcg), iron (0.66 mg), potassium (156 mg), and trace minerals such as selenium and zinc, which support immune function and metabolism, but these are not standout sources compared with unprocessed meats or nutrientâdense plant foods. Vitamin B12 (noted in the full database) is present in meaningful amounts, supporting red blood cell formation and neurological health, but processed meats are not recommended as primary sources due to other health considerations. (Food Struct) Despite providing energy and certain nutrients, the high sodium and saturated fat content contributes to public health concerns. The sodium in one serving can exceed 45% of the daily recommended limit (2300 mg) for adults, exacerbating risk for hypertension and cardiovascular stress. Saturated fat intake is also a factor in elevated LDL cholesterol levels. As such, while bologna may fit occasional convenience meals, its role in a balanced diet should be limited and contextualized within overall daily nutrient targets and health goals.
Evidence-Based Health Benefits
When considering the health profile of Bologna, beef and pork, low fat, itâs crucial to distinguish between the nutrient contributions of the food and broader health outcomes. Bologna provides highâquality protein, meaning it supplies all essential amino acids needed for muscle maintenance, tissue repair, and satiety. Protein intake is essential across life stages, especially for older adults and athletes who require adequate protein to preserve lean mass and support immune function. While specific clinical trials on bologna per se are limited, nutritional science consistently shows that adequate protein intake supports muscle protein synthesis and may help reduce appetite and caloric intake when substituted for highâglycemic carbohydrates. In terms of micronutrients, bologna contains vitamin B12, which is critical for nervous system function and red blood cell formation. This can be beneficial for individuals at risk of deficiency, such as older adults or those with low dietary intake of animal products. Additionally, trace minerals like zinc and selenium play systemic roles: zinc supports immune function and DNA synthesis, while selenium acts as a cofactor for antioxidant enzymes like glutathione peroxidase. These nutrients can support general metabolic and immune health when consumed as part of a varied diet. However, it is important to emphasize that bologna should not be relied upon as a primary source of these nutrients due to the accompanying sodium and processing factors, which may outweigh isolated benefits. Moreover, there is no strong evidence from randomized clinical trials that eating processed meats like bologna directly improves longâterm health outcomes. Instead, observational research indicates that higher consumption of processed meats is associated with increased risks for chronic conditions such as cardiovascular disease and colorectal cancer, likely due to sodium, saturated fat, and chemical preservatives used in processing. While these associations are epidemiological and not proof of causation, authoritative bodies like the World Cancer Research Fund recommend limiting processed meat intake to reduce chronic disease risk. Overall, the potential benefits of nutrients found in bologna exist, but they are best obtained from less processed, nutrientâdense food sources.
Potential Risks and Who Should Be Careful
One of the most significant concerns with processed meats like bologna is their association with increased disease risk. According to comprehensive reviews by global health authorities, consumption of processed meats is linked to an elevated risk of colorectal cancer and other cancers. The International Agency for Research on Cancer (IARC) classifies processed meat as Group 1 carcinogenic to humans, meaning there is sufficient evidence from epidemiological studies that processed meat consumption increases cancer risk. Red meat itself (including beef and pork) is classified as probably carcinogenic (Group 2A), although the evidence is stronger for processed forms. These classifications reflect associations observed across hundreds of population studies from diverse countries. (fsis.usda.gov) High sodium intake is another health risk. Bolognaâs 1108 mg sodium per 100 g serving can exceed nearly half the recommended daily limit (2300 mg) for adults. Chronic high sodium intake is strongly linked to hypertension, stroke, and cardiovascular disease due to its role in fluid balance and blood pressure regulation. People with hypertension or at risk of heart disease should exercise caution and prefer lowerâsodium protein sources whenever possible. Likewise, elevated saturated fat content can negatively influence blood lipid profiles, particularly increasing LDL (âbadâ) cholesterol, a known risk factor for atherosclerosis and coronary heart disease. Certain individuals should be especially cautious with bologna: those with preexisting cardiovascular disease, hypertension, or chronic kidney disease (which often necessitates sodium restriction), and individuals monitoring their cancer risk. Additionally, people with dietary sensitivities to nitrates, nitrites, or preservatives should read labels carefully, as these compounds may contribute to the formation of potentially harmful nitroso compounds in the digestive tract. Overall, while occasional consumption may be acceptable within a balanced eating pattern, frequent or highâvolume intake of processed meats like bologna is discouraged by major health organizations due to its association with chronic disease risk.
How to Select, Store, and Prepare Bologna, Beef and Pork, Low Fat
Selecting highâquality bologna starts at the store. Choose packages that are vacuumâsealed or tightly wrapped with no tears or bulges, which could indicate compromised packaging or early spoilage. Look for products with clear labeling of ingredients and, if possible, reduced sodium or nitrateâfree formulations. Bologna with fewer additives and simpler ingredient lists generally aligns better with overall health goals. Pay attention to the âuse byâ or âsell byâ datesâthese indicate the point before which the product is best consumed. Once purchased, refrigerate bologna immediately at †40 °F (4 °C) to slow bacterial growth. According to USDA and food safety guidelines, unopened processed meat products can be stored in the refrigerator for up to 2 weeks before opening. After opening, bologna should be consumed within 3â5 days to minimize risk of spoilage and foodborne illness. If you donât plan to eat it within this window, bologna can be frozen for extended storage; when frozen continuously at 0 °F (â18 °C), it remains safe indefinitely, though quality may decline after about 1â2 months due to textural changes. Thaw frozen bologna slowly in the refrigerator, not at room temperature, to reduce bacterial growth risks. (fsis.usda.gov) When preparing bologna for eating, thorough heat treatment is unnecessary for typical consumption because preâcooked bologna is ready to eat. However, heating slices in sandwiches or on a skillet to an internal temperature of 165 °F (74 °C) can improve flavor and texture and can help reduce surface bacteria introduced after packaging. Avoid crossâcontamination with raw foods: use separate cutting boards and utensils for bologna and raw meat to maintain food safety. Visual spoilage signs include off odors, slimy texture, or discolorationâif any of these occur, discard the product immediately. By following these selection and storage practices, you can enjoy bologna safely and minimize health risks associated with improper handling.
â€ïž Health Benefits
Highâquality protein source
Provides essential amino acids needed for muscle repair, maintenance, and immune function.
Evidence: moderateSupports micronutrient intake
Supplies trace minerals and B12 important for metabolic processes.
Evidence: moderateâïž Comparisons
Vs. Turkey breast (deli)
Turkey breast has significantly lower sodium and fat while providing comparable protein.
Vs. Unprocessed lean beef
Unprocessed lean beef provides more protein and fewer additives than bologna.
đ§ Storage Guide
âïž
Fridge
3â5 days after opening
đ§
Freezer
1â2 months optimal
â ïž Signs of
Spoilage:
- smell: Sour or off odors
- visual: Discoloration, Slimy surface
- texture: Sticky or excessively soft
- when to discard: Any off smell, discoloration, or sliminess
đ„ Special Considerations
elderly
Why: Older adults often need to manage blood pressure and cardiovascular risk.
Recommendation: Limit intake; monitor sodium.
athletes
Why: Provides quick protein, but whole foods are preferable for nutrient density.
Recommendation: Can be used as occasional protein source.
children
Why: High sodium may exceed recommended limits for children.
Recommendation: Minimize intake; focus on whole proteins.
pregnancy
Why: High sodium and processed additives may pose risks; avoid high consumption.
Recommendation: Limit intake; choose wellâcooked, nitrateâfree options.
breastfeeding
Why: Provide nutrients but prioritize nutrientâdense, less processed foods.
Recommendation: Occasional intake is acceptable.
đŹ Detailed Nutrition Profile (USDA)
Common Portions
1.00 slice, thick
(43.00g)
1.00 cup pieces
(138.00g)
1.00 slice, thin
(14.00g)
1.00 cubic inch
(14.00g)
1.00 slice, medium
(28.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 63.4000 | g |
| Energy | 230.0000 | kcal |
| Energy | 962.0000 | kJ |
| Protein | 11.5000 | g |
| Total lipid (fat) | 19.3000 | g |
| Ash | 3.2000 | g |
| Carbohydrate, by difference | 2.6000 | g |
| Fiber, total dietary | 0.0000 | g |
| Total Sugars | 0.0000 | g |
| Calcium, Ca | 11.0000 | mg |
| Iron, Fe | 0.6600 | mg |
| Magnesium, Mg | 12.0000 | mg |
| Phosphorus, P | 181.0000 | mg |
| Potassium, K | 156.0000 | mg |
| Sodium, Na | 1108.0000 | mg |
| Zinc, Zn | 1.5000 | mg |
| Copper, Cu | 0.0800 | mg |
| Selenium, Se | 11.2000 | ”g |
| Vitamin C, total ascorbic acid | 0.0000 | mg |
| Thiamin | 0.1700 | mg |
| Riboflavin | 0.1300 | mg |
| Niacin | 2.5400 | mg |
| Vitamin B-6 | 0.1800 | mg |
| Folate, total | 5.0000 | ”g |
| Folic acid | 0.0000 | ”g |
| Folate, food | 5.0000 | ”g |
| Folate, DFE | 5.0000 | ”g |
| Choline, total | 48.2000 | mg |
| Betaine | 4.3000 | mg |
| Vitamin B-12 | 1.3100 | ”g |
| Vitamin B-12, added | 0.0000 | ”g |
| Vitamin A, RAE | 0.0000 | ”g |
| Retinol | 0.0000 | ”g |
| Carotene, beta | 0.0000 | ”g |
| Carotene, alpha | 0.0000 | ”g |
| Cryptoxanthin, beta | 0.0000 | ”g |
| Vitamin A, IU | 0.0000 | IU |
| Lycopene | 0.0000 | ”g |
| Lutein + zeaxanthin | 0.0000 | ”g |
| Vitamin E (alpha-tocopherol) | 0.2200 | mg |
| Vitamin E, added | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 19.0000 | IU |
| Vitamin D (D2 + D3) | 0.5000 | ”g |
| Vitamin K (phylloquinone) | 0.3000 | ”g |
| Fatty acids, total saturated | 7.3080 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0410 | g |
| SFA 12:0 | 0.0270 | g |
| SFA 14:0 | 0.4230 | g |
| SFA 16:0 | 4.2820 | g |
| SFA 18:0 | 2.5270 | g |
| Fatty acids, total monounsaturated | 9.1450 | g |
| MUFA 16:1 | 0.9430 | g |
| MUFA 18:1 | 8.2020 | g |
| MUFA 20:1 | 0.0000 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 1.6390 | g |
| PUFA 18:2 | 1.3590 | g |
| PUFA 18:3 | 0.2800 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:4 | 0.0000 | g |
| PUFA 20:5 n-3 (EPA) | 0.0000 | g |
| PUFA 22:5 n-3 (DPA) | 0.0000 | g |
| PUFA 22:6 n-3 (DHA) | 0.0000 | g |
| Cholesterol | 39.0000 | mg |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 167685)
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