Calories in Salami: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 1 oz serving of salami (28g) packs 119 calories with 6.1g protein, 10.4g fat, and 0.3g carbs. Per 100g, salami delivers 425 calories, 21.7g protein, 37g fat, and just 1.2g carbs. The high fat content comes primarily from the pork or beef used in production, with 13.1g of saturated fat per 100g. Salami is also extremely high in sodium at 1,890mg per 100g, so a single 1 oz slice contributes 529mg of sodium. On the positive side, salami provides strong B-vitamin content: 0.9mg thiamin, 5.6mg niacin, and 2.8mcg of vitamin B12 per 100g. Zinc (4.2mg) and selenium (25.4mcg) are also notable. As a cured, fermented meat, salami is calorie-dense and flavorful, making portion awareness critical for anyone tracking their intake.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 119 | 6.1g | 0.3g | 10.4g | 0g |
| 100g | 425 | 21.7g | 1.2g | 37g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 425 | 21% |
| Protein | 21.7g | 43% |
| Total Fat | 37g | 47% |
| Saturated Fat | 13.1g | 66% |
| Total Carbohydrates | 1.2g | |
| Dietary Fiber | 0g | |
| Sugars | 1.2g | 2% |
| Sodium | 1890mg | 82% |
| Cholesterol | 80mg | 27% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 13.1g | 4% |
| Cholesterol | 80mg | 27% |
| Calcium | 10mg | 1% |
| Iron | 1.5mg | 8% |
| Potassium | 340mg | 7% |
| Vitamin B6 | 0.6mg | 35% |
| Vitamin B12 | 2.8mcg | 117% |
| Magnesium | 22mg | 5% |
| Phosphorus | 229mg | 18% |
| Zinc | 4.2mg | 38% |
| Selenium | 25.4mcg | 46% |
| Folate | 2mcg | 1% |
| Thiamin (B1) | 0.9mg | 75% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 5.6mg | 35% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Salami
Salami is a calorie-dense, processed cured meat that provides a meaningful amount of protein and several important micronutrients alongside its high fat and sodium content.
Protein at 21.7g per 100g supports muscle protein synthesis and recovery. Vitamin B12 at 2.8mcg per 100g is a standout nutrient, covering a significant portion of the daily requirement of 2.4mcg per 100g serving. B12 is essential for red blood cell formation and neurological function and is found almost exclusively in animal products.
Zinc content at 4.2mg per 100g supports testosterone production, immune function, and wound healing. Selenium at 25.4mcg per 100g contributes to antioxidant defense and thyroid function.
Niacin (5.6mg per 100g) and thiamin (0.9mg per 100g) support energy metabolism from carbohydrates and fats, which is relevant for athletic performance.
The main nutritional concern with salami is the combination of high sodium (1,890mg per 100g) and saturated fat (13.1g per 100g). For anyone managing blood pressure or cardiovascular risk factors, regular high-volume consumption of processed meats is something to be aware of.
As a calorie-dense food, salami is best used in moderation as a protein-rich addition to meals rather than a primary protein source. It works well on charcuterie boards, in sandwiches, or on pizza when portioned appropriately.
Dietary Considerations
Salami is gluten-free in most formulations but not vegan or vegetarian. It contains no carbohydrates or fiber. The fat content is high at 37g per 100g with 13.1g of saturated fat, making it a poor fit for low-fat dietary approaches. It is technically keto-compatible due to near-zero carbs, high fat, and adequate protein. Sodium at 1,890mg per 100g means even small portions contribute heavily to daily sodium intake. Not recommended in large quantities for weight loss due to high calorie density. Contains cholesterol (80mg per 100g). May contain nitrates or nitrites as preservatives.
Daily Intake (100g)
100g of salami provides 21% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in salami?
A 1 oz serving of salami (28g) contains 119 calories. Per 100g, salami has 425 calories. The calorie density is high due to the significant fat content at 37g per 100g.
Is salami good for weight loss?
Salami is calorie-dense at 425 calories per 100g and high in fat, making it difficult to include in large quantities on a weight loss diet. Small portions (1 oz at 119 calories and 6.1g protein) can fit into a calorie budget, but it is easy to overconsume. Leaner proteins provide more protein per calorie.
How much protein in salami?
Salami contains 21.7g of protein per 100g. A 1 oz serving provides 6.1g of protein. It is a moderate protein source but comes with substantial fat and sodium, so higher-protein, lower-calorie options like chicken breast or turkey are more efficient for hitting protein targets.
Is salami keto-friendly?
Yes. Salami has only 1.2g of carbs per 100g and is high in fat and protein, making it one of the more keto-compatible processed meat options. Just be aware of the very high sodium content (1,890mg per 100g) and factor it into your daily sodium budget.
How much sodium is in salami?
Salami contains 1,890mg of sodium per 100g, which is extremely high. A single 1 oz slice contributes about 529mg of sodium. If you are tracking sodium for blood pressure management, performance, or water retention, salami needs to be portioned carefully.
Is salami gluten-free?
Most salami is naturally gluten-free as the main ingredients are cured meat, spices, and salt. However, some brands may add fillers or use shared equipment with gluten-containing products. Check the label to confirm if you have celiac disease or gluten sensitivity.
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