Group · Meat
Beef bologna sausage
Beef bologna sausage, also called American mortadella or simply “bologna”, is a cooked, finely emulsified cured meat with a smooth texture and a characteristic pink colour. Made from minced beef, spices and preservatives, it is most often sold in thin slices, ready to fill a sandwich. With 310 kcal per 100 g, it has a high calorie density driven by its 25.8 g of fat, alongside 14.8 g of protein and 4.46 g of carbohydrate. It is a convenient and tasty product, but one to include in moderation in a balanced diet because of its high fat and salt content.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 310 kcal |
| Kilojoules | 1280 kJ |
| Protein | 14,8 g |
| Carbohydrate | 4,5 g |
| Fat | 25,8 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Phosphorus180 mg26 %
- Vitamin B33,6 mg23 %
- Vitamin B20,26 mg19 %
- Vitamin B10,19 mg17 %
- Zinc1,6 mg16 %
- Potassium236 mg12 %
- Iron1,1 mg8 %
- Vitamin B60,08 mg6 %
See the other 2 nutrients
- Calcium19 mg2 %
- Vitamin B94 µg2 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Bologna sausage is mostly eaten cold, in slices, in a sandwich, a wrap or a club sandwich. You can also fry it lightly to brown it and bring out its aromas. As for portions, one or two thin slices (30 to 50 g) are plenty: beyond that, the fat and salt intake climbs quickly. To balance your plate, pair it with raw vegetables, salad, tomatoes or high-fibre wholemeal bread, to make up for the complete lack of fibre in this cured meat.
Nutritionally, the nutrition facts of bologna sausage show a profile typical of cured meats: plenty of fat (including saturated fat), a moderate amount of protein, little carbohydrate and a high sodium content. It also provides a little haem iron and B vitamins. Its glycaemic index is low, but that is not enough of an advantage to make it an everyday food.
If you are watching your weight, bear in mind that its calories come mainly from fat. For a more useful, less fatty source of protein, turn to alternatives such as turkey breast or turkey ham, which are naturally leaner. You will find other comparable cured meats such as mortadella or beef salami in the meat family.
For active people: bologna sausage is not the best source of protein for muscle recovery, as its fat makes it heavy to digest before or after exercise. If your goal is to bulk up or get lean, choose lean protein and, for quick snacks, more suitable options as explained in our protein snack ideas. Keep bologna for the occasional treat meal.
Storage: keep it in the fridge at between 0 and 4 °C, well wrapped, and eat it within a few days of opening. The slices can be frozen but lose a little texture. In short, enjoy this cured meat with pleasure but without excess, as part of a generally balanced and varied routine.