Calories in Pepperoni: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Pepperoni packs 141 calories into a standard 1 oz serving (28g), with 5.4g protein, 0.3g carbs, and 13g fat. It is a cured, spiced pork and beef sausage with near-zero carbs, making it a go-to pizza topping and keto snack. The sodium is very high at 1582mg per 100g (443mg per oz), so it is not something to eat in large quantities daily. Selenium stands out at 29mcg per 100g, contributing to thyroid function and antioxidant defense. Niacin (vitamin B3) comes in at 5mg per 100g, supporting energy metabolism. With 19.3g protein and only 1.2g carbs per 100g, the macros are tight for a low-carb, high-fat approach.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 piece (2g) | 10.1 | 0.4g | 0g | 0.9g | 0g |
| 1 oz (28g) | 141.1 | 5.4g | 0.3g | 13g | 0g |
| 3 oz (85g) | 428.4 | 16.4g | 1g | 39.4g | 0g |
| 100g | 504 | 19.3g | 1.2g | 46.3g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 504 | 25% |
| Protein | 19.3g | 39% |
| Total Fat | 46.3g | 59% |
| Saturated Fat | 17.7g | 89% |
| Trans Fat | 1.5g | |
| Total Carbohydrates | 1.2g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 1582mg | 69% |
| Cholesterol | 97mg | 32% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 17.7g | 6% |
| Trans Fat | 1.5g | 1% |
| Cholesterol | 97mg | 32% |
| Calcium | 19mg | 1% |
| Iron | 1.3mg | 7% |
| Potassium | 274mg | 6% |
| Vitamin D | 1.3mcg | 7% |
| Vitamin B6 | 0.4mg | 24% |
| Vitamin B12 | 1.3mcg | 54% |
| Magnesium | 18mg | 4% |
| Phosphorus | 158mg | 13% |
| Zinc | 2.4mg | 22% |
| Selenium | 29mcg | 53% |
| Folate | 5mcg | 1% |
| Thiamin (B1) | 0.3mg | 25% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 5mg | 31% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pepperoni
Pepperoni is a high-protein, near-zero-carb processed meat that fits a keto or carnivore approach without breaking macros. At 19.3g protein per 100g, it contributes to daily protein targets and supports muscle repair and maintenance.
Selenium is a standout at 29mcg per 100g, covering about 53% of the daily recommended intake. Selenium is an essential trace mineral that supports thyroid hormone metabolism and acts as an antioxidant through selenoproteins.
Niacin (5mg per 100g) and vitamin B6 (0.4mg per 100g) are both involved in energy metabolism and the conversion of food into usable fuel. Vitamin B12 (1.3mcg per 100g) supports neurological function and red blood cell production, two things that matter when you are training consistently.
The caveat with pepperoni is the sodium level. At 1582mg per 100g, it can push daily sodium totals high quickly. This is worth monitoring for anyone managing blood pressure or water retention around competition.
Dietary Considerations
Pepperoni is gluten-free (check individual brands) and keto-friendly with near-zero carbs. It is not suitable for vegans, vegetarians, or people avoiding pork. The sodium is very high (1582mg per 100g), making portion control important for anyone on a sodium-restricted plan. It contains trans fat (1.5g per 100g) and saturated fat (17.7g per 100g), so it is not a daily staple for cardiovascular health. Best treated as an occasional addition to meals rather than a primary protein source.
Daily Intake (100g)
100g of pepperoni provides 25% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pepperoni?
One oz of pepperoni (28g) has 141 calories. A single pepperoni piece (2g) has about 10 calories. Per 100g, pepperoni contains 504 calories.
Is pepperoni good for weight loss?
Pepperoni has very low carbs (0.3g per oz) and decent protein (5.4g per oz), but the calorie density is high at 504 cal per 100g and sodium is very high at 1582mg per 100g. Use it as a flavoring in small amounts rather than a main protein source when cutting.
How much protein is in pepperoni?
Pepperoni has 19.3g of protein per 100g, or 5.4g per 1 oz serving.
Is pepperoni keto-friendly?
Yes. Pepperoni has only 0.3g carbs per oz and is high in fat. It is a popular keto snack and pizza topping when eating low-carb.
How much sodium is in pepperoni?
Pepperoni has 1582mg sodium per 100g and 443mg per 1 oz serving. This is very high. If you are managing sodium intake, limit portions.
How many pepperoni slices per serving?
A standard serving is 1 oz (28g), which is roughly 14 slices depending on thickness. Each individual slice is about 2g and 10 calories.
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