Calories in Pepperoni: Nutritional facts (Carbs, Fiber, Protein, Fat) for Pepperoni Types

A 100g serving of pepperoni contains 493 calories.

One kilogram (1000g) of pepperoni contains 4930 calories.

One slice of pepperoni (2g) contains 10 calories.

Pepperoni is a processed meat high in fat and sodium, but it does contain certain nutrients that can offer benefits when consumed sparingly as part of a balanced diet, as shown here:

• Source of Protein: Pepperoni provides protein, which is essential for building and maintaining body tissues, including muscle, and plays a role in enzyme and hormone production. (Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. 2012. Dietary protein - its role in satiety, energetics, weight loss and health)
• Provides Vitamin B12: It is a good source of vitamin B12, necessary for proper nerve function, the formation of red blood cells, and DNA synthesis. Adequate B12 intake helps prevent certain types of anemia. (National Institutes of Health, Office of Dietary Supplements. Vitamin B12 Fact Sheet for Health Professionals)
• Contains Niacin (Vitamin B3): Pepperoni supplies niacin, which is important for converting food into energy and supports the health of the skin, digestive system, and nerves. (National Institutes of Health, Office of Dietary Supplements. Niacin Fact Sheet for Health Professionals)
• Source of Selenium: This cured meat contains selenium, an essential trace mineral that functions as an antioxidant, protecting cells from damage and supporting thyroid gland function and the immune system. (Combs GF Jr. 2001. Selenium in global food systems)
• Provides Zinc: Pepperoni offers zinc, a mineral vital for immune function, wound healing, cell growth, and the senses of taste and smell. (Roohani N, Hurrell R, et al. 2013. Zinc and its importance for human health: An integrative review)
• Contains Vitamin D: Some pepperoni contains Vitamin D, which aids in calcium absorption for bone health and plays roles in immune function and cell growth regulation. (Holick MF. 2007. Vitamin D deficiency)

Despite containing some nutrients, pepperoni has significant drawbacks associated with its regular consumption, as shown below:

• Extremely High in Sodium: Pepperoni is heavily salted during curing, making it extremely high in sodium. A single ounce can contain nearly 500mg (22% DV). Excessive sodium intake is a major contributor to high blood pressure, increasing the risk of heart disease and stroke. Limiting intake to very small, infrequent portions is advised. (Appel LJ, et al. 2011. Dietary approaches to prevent and treat hypertension: a scientific statement from the American Heart Association)
• Very High in Saturated Fat: Pepperoni has a very high total fat content, with a large portion being saturated fat. High saturated fat intake can raise LDL ("bad") cholesterol levels, contributing to plaque buildup in arteries and increasing heart disease risk. Healthier alternatives include lean proteins like poultry breast, fish, beans, or lentils. (U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020-2025 Dietary Guidelines for Americans)
• Contains Nitrates/Nitrites and is Processed Meat: Like many cured meats, pepperoni often contains sodium nitrate and nitrite preservatives, which can form potentially carcinogenic nitrosamines. Pepperoni falls under the category of processed meat, which the World Health Organization classifies as carcinogenic to humans (Group 1), linked particularly to colorectal cancer. Reducing processed meat consumption is recommended; alternatives include fresh, unprocessed meats or plant-based proteins. Suggested consumption should be minimal and occasional. (World Health Organization, International Agency for Research on Cancer. 2015. IARC Monographs evaluate consumption of red meat and processed meat)

No, pepperoni is generally not considered a healthy food choice for regular consumption. While it supplies protein, B vitamins (like B12 and niacin), and minerals such as selenium and zinc which support energy metabolism and immune function, these benefits are overshadowed by its downsides. Pepperoni's extremely high sodium content poses risks to heart health via increased blood pressure. Its very high saturated fat content can negatively impact cholesterol levels, further straining cardiovascular health. As a processed meat often containing nitrates/nitrites, it is linked to an increased risk of certain cancers. It lacks fiber, crucial for digestive health, and its high calorie density can easily contribute to excess calorie intake. Occasionally consuming small amounts of pepperoni might fit into a varied diet, it is not a food that promotes overall health, especially concerning heart, digestive, or long-term disease prevention.

Yes, pepperoni is a source of protein, but it is not considered a good or ideal source compared to healthier options due to its high saturated fat, sodium, and processed nature. A 1 oz (28g) serving provides about 5-6 grams of protein. While protein is essential, obtaining it from sources like pepperoni means also consuming significant amounts of potentially harmful components. Research consistently emphasizes the benefits of lean and plant-based protein sources for overall health and disease prevention (Konigsberg M, et al. 2016. Protein Sources and Cardiovascular Health). Studies also link high processed meat intake with increased mortality risk (Rohrmann S, et al. 2013. Meat consumption and mortality - results from the European Prospective Investigation into Cancer and Nutrition). Health guidelines generally recommend prioritizing protein from sources like poultry, fish, eggs, dairy, legumes, nuts, and seeds (U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020-2025 Dietary Guidelines for Americans). Consuming pepperoni for protein should be infrequent and in very small amounts.

Pepperoni calorie content varies primarily based on the type of meat used and its resulting fat content. Traditional pork and beef pepperoni, along with beef pepperoni and cup-and-char styles, generally have the highest calorie counts, ranging from 130 to 160 calories per ounce (28g), due to their substantial fat percentages. Turkey pepperoni offers a significantly lower-calorie alternative, typically containing 70 to 100 calories per ounce, because turkey is inherently leaner. Plant-based pepperoni falls in a mid-range (80-120 calories per ounce), with calories depending heavily on the specific plant fats and proteins used in the formulation. "Uncured" pepperoni usually has a calorie count similar to its traditional counterpart, as the curing method doesn't significantly alter the fat or protein content.

Pepperoni, with its distinctly savory, spicy, and fatty profile, is not a standard ingredient in desserts. Its flavor profile clashes significantly with typical sweet dessert ingredients. There are no widely recognized or commercially available desserts featuring pepperoni on the menus of major US restaurants or chains.

The origin of pepperoni is distinctly American, emerging within Italian-American communities in the early 20th century. It is not a traditional Italian salumi, but rather an American adaptation inspired by spicy salamis from Southern Italy, like salsiccia Napoletana piccante. The name "pepperoni" itself is thought to be a corruption of "peperoni," the Italian word for bell peppers, possibly causing confusion initially, though it came to signify this specific spicy sausage. Unlike Italian salamis which vary widely by region, pepperoni developed a relatively standardized form: a cured sausage made from a mixture of pork and beef, seasoned with paprika or other chili pepper, finely ground, stuffed into a casing, and semi-dried. Its creation coincided with the rise of Italian-American pizzerias. 

The most famous dish linked with pepperoni is Pepperoni Pizza. While pizza originated in Italy, the addition of sliced pepperoni as a topping became widespread in the United States around the mid-20th century. Its slightly spicy flavor, tendency to release flavorful oils when baked, and appealing texture made it the perfect complement to tomato sauce and mozzarella cheese, eventually establishing it as the single most popular pizza topping in America and a defining characteristic of American-style pizza globally.