Calories in Bologna: Nutrition Facts & Serving Sizes
Per 1 slice (30g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Bologna is a processed deli meat made from finely ground pork, beef, or a mix, seasoned and formed into a cylindrical loaf. One slice (30g) contains 90 calories, with the macros running heavily toward fat. Per 100g, bologna delivers 299 calories, 10.9g of protein, 26.1g of fat, and 4.3g of carbs. The sodium content is very high at 1,013mg per 100g, meaning a couple of slices can push you close to half your daily sodium limit. Cholesterol sits at 57mg per 100g and trans fat at 1.4g. On the positive side, vitamin B12 comes in at 1.2mcg per 100g and selenium at 11.6mcg. Bologna is a cheap, convenient protein source with a well-known place in budget lunches, but its high fat and sodium profile means it is not the most optimal choice for fitness-focused nutrition.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 slice (30g) | 89.7 | 3.3g | 1.3g | 7.8g | 0g |
| 1 serving (28g) | 83.7 | 3.1g | 1.2g | 7.3g | 0g |
| 100g | 299 | 10.9g | 4.3g | 26.1g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 299 | 15% |
| Protein | 10.9g | 22% |
| Total Fat | 26.1g | 33% |
| Saturated Fat | 10.5g | 53% |
| Trans Fat | 1.4g | |
| Total Carbohydrates | 4.3g | 2% |
| Dietary Fiber | 0g | |
| Sugars | 2.1g | 4% |
| Sodium | 1013mg | 44% |
| Cholesterol | 57mg | 19% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 10.5g | 4% |
| Trans Fat | 1.4g | 0% |
| Cholesterol | 57mg | 19% |
| Calcium | 21mg | 2% |
| Iron | 1.3mg | 7% |
| Potassium | 351mg | 7% |
| Vitamin A | 19mcg | 2% |
| Vitamin C | 15.2mg | 17% |
| Vitamin D | 0.7mcg | 3% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 1.2mcg | 50% |
| Magnesium | 13mg | 3% |
| Phosphorus | 154mg | 12% |
| Zinc | 1.9mg | 17% |
| Selenium | 11.6mcg | 21% |
| Folate | 3mcg | 1% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2.3mg | 14% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Bologna
Bologna provides a quick source of protein and a handful of micronutrients that are worth acknowledging. Vitamin B12 at 1.2mcg per 100g supports red blood cell formation and nerve function. Selenium at 11.6mcg per 100g is a meaningful contribution to the daily target and supports thyroid function and antioxidant defenses.
Zinc at 1.9mg per 100g plays a role in immune function, hormone regulation, and protein synthesis, all relevant for active people. Potassium at 351mg per 100g helps with muscle function and electrolyte balance.
Phosphorus at 154mg per 100g contributes to energy metabolism and bone health. Vitamin D at 0.7mcg per 100g is a modest but real contribution to a nutrient that many people fall short on.
That said, the nutritional picture of bologna is not particularly clean. The trans fat content of 1.4g per 100g is a concern for anyone prioritizing cardiovascular health, and the saturated fat of 10.5g per 100g is high. Bologna is best treated as an occasional, budget-friendly convenience food rather than a daily protein staple. If you want processed deli meat regularly, turkey or ham-based options typically offer better protein-to-fat ratios.
Dietary Considerations
Bologna is not suitable for vegans or vegetarians and is not halal or kosher in its standard pork-containing form. Beef-only or turkey bologna options exist for those with dietary restrictions. It is naturally gluten-free in many formulations but some brands add fillers or binders, so checking labels matters. Bologna is not keto-optimized due to its moderate carb content and high fat-to-protein ratio, but it can technically fit. It is not ideal for weight loss given the calorie and fat density. The high sodium and trans fat content are key concerns for those managing blood pressure or cardiovascular health.
Daily Intake (100g)
100g of bologna provides 15% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in bologna?
Bologna has 299 calories per 100g. One slice (30g) contains about 90 calories, and a standard serving (28g) has approximately 84 calories.
Is bologna good for weight loss?
Bologna is not ideal for weight loss. It is high in fat at 26.1g per 100g with a moderate protein content of 10.9g. There are significantly leaner deli meat options like turkey breast (109 cal/100g) that offer more protein per calorie.
How much protein in bologna?
Bologna contains 10.9g of protein per 100g. One slice (30g) provides about 3.3g of protein, which is relatively low compared to leaner meats.
Is bologna high in sodium?
Yes, bologna is very high in sodium at 1,013mg per 100g. A single slice (30g) contains around 304mg of sodium. Two slices can put you at over 600mg, which is a significant portion of the recommended daily limit.
Does bologna have trans fat?
Yes, bologna contains 1.4g of trans fat per 100g, which is one of the higher trans fat amounts among common processed meats. Trans fat is associated with increased cardiovascular risk and is worth limiting.
How does bologna compare to salami in calories?
Bologna has 299 calories per 100g while salami has approximately 378 calories per 100g. Bologna is lower in calories but also lower in protein than salami. Both are high-sodium processed meats.
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