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

A 100g serving of hard salami contains 385 calories. A 100g serving of Cotto salami contains 250 calories.

Four thin slices of hard salami (28g) contain 108 calories. Four thin slices of Cotto salami (28g) contain 64 calories.

One ounce (28g) of hard salami contains 108 calories. One ounce (28g) of Cotto salami contains 64 calories.

While salami is a processed meat high in fat and sodium, it does contain some essential nutrients that offer benefits when consumed in strict moderation. The health benefits of salami are listed below:

• Source of Protein: Salami provides complete protein, containing all essential amino acids necessary for building and repairing tissues, supporting muscle mass, and producing enzymes and hormones. Protein also contributes to satiety. (Paddon-Jones D, Westman E, et al. 2008. Protein, weight management, and satiety)
• Rich in Vitamin B12: Salami is an excellent source of vitamin B12, crucial for nerve function, the formation of red blood cells, and DNA synthesis. Adequate B12 intake helps prevent megaloblastic anemia and supports neurological health. (O'Leary F, Samman S. 2010. Vitamin B12 in health and disease)
• Provides Other B Vitamins: Beyond B12, salami contains other B vitamins like niacin (B3), vitamin B6, and thiamin (B1). These vitamins are vital for energy metabolism, converting food into usable energy, and supporting brain function and skin health. (Kennedy DO. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review)
• Source of Selenium: Salami contains selenium, a trace mineral that acts as a powerful antioxidant, protecting cells from damage. Selenium is also essential for thyroid hormone metabolism and immune function. (Rayman MP. 2012. Selenium and human health)
• Contains Zinc: This meat product provides zinc, a mineral important for immune system function, wound healing, DNA synthesis, and cell division. Zinc also plays a role in taste and smell perception. (Prasad AS. 2008. Zinc in human health: effect of zinc on immune cells)

Despite containing some nutrients, salami consumption has significant downsides, primarily due to its processing and composition:

• High in Sodium: Salami is loaded with sodium, used for curing and preservation. Excessive sodium intake is strongly linked to high blood pressure, increasing the risk of heart attack, stroke, and kidney disease. A small 28g serving can contribute over 20% of the recommended daily sodium limit. Limiting intake to occasional, small portions is crucial. (He FJ, MacGregor GA. 2009. A comprehensive review on salt and health and current experience of worldwide salt reduction programmes)
• High in Saturated Fat: Salami typically has a high fat content, much of which is saturated fat. High intake of saturated fat can raise LDL (bad) cholesterol levels, contributing to atherosclerosis and increasing the risk of heart disease. Choosing leaner protein sources like poultry, fish, or legumes is a healthier alternative. (Siri-Tarino PW, Sun Q, et al. 2010. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease)
• Contains Nitrates and Nitrites: Sodium nitrate and nitrite are often added to salami as preservatives and to enhance color and flavor. During processing or digestion, these can form nitrosamines, compounds linked to an increased risk of certain cancers, particularly colorectal cancer. Opting for nitrate/nitrite-free cured meats when possible, or limiting consumption, is advised. (Bouvard V, Loomis D, et al. 2015. Carcinogenicity of consumption of red and processed meat)
• High Calorie Density: Due to its high fat content and low moisture (especially in hard salami), salami is calorie-dense. Frequent consumption of calorie-dense foods can contribute to weight gain if not balanced with overall energy expenditure. Portion control is essential.
• Classified as Processed Meat: The World Health Organization classifies processed meats (including salami) as Group 1 carcinogens, meaning there is sufficient evidence linking their consumption to cancer, particularly colorectal cancer. Reducing intake of processed meats is recommended for overall health. Alternatives include unprocessed lean meats, poultry, fish, eggs, beans, and lentils. The suggested amount is minimal, ideally avoiding daily consumption.

No, salami is not considered a "good for you" food and should be consumed infrequently and in small portions. While it provides protein, vitamin B12, and minerals like selenium and zinc, these benefits are heavily outweighed by significant health risks. Its high sodium content poses a threat to heart health by contributing to high blood pressure. The substantial amount of saturated fat can negatively impact cholesterol levels, further increasing cardiovascular risk. Salami's classification as a processed meat linked to increased cancer risk, largely due to nitrates/nitrites forming nitrosamines, is a major concern. It offers no dietary fiber for digestive health and its high calorie density can contribute to weight gain. While B vitamins support brain health and energy, the overall profile of salami makes it a poor choice for regular inclusion in a health-conscious diet compared to unprocessed protein sources.

The calorie content of salami varies depending on the type, primarily driven by differences in fat content and moisture levels resulting from processing. Dry-cured varieties like Hard Salami, Genoa Salami, and Sopressata tend to be higher in calories (100-120 calories per 28g/1 oz) because the drying process concentrates fat and protein by removing water. Pepperoni stands out as often having the highest calorie count (around 140 calories per oz) due to its particularly high fat percentage. Cooked or smoked types, such as Cotto Salami, retain more moisture and are generally lower in calories (around 64 calories per oz). Salamis made from leaner meats, like Turkey Salami, have the lowest calorie content (50-70 calories per oz) because the base meat contains less fat.

The calorie content of salami is influenced by several key factors, with fat being the most significant contributor:

• Salami Fat Content: Fat provides 9 calories per gram, more than double that of protein or carbohydrates (4 calories per gram). The ratio of fat to lean meat used in the recipe is the primary determinant of the final calorie count. Higher salami fat content directly results in higher calories per serving.
• Salami Protein Content: Protein contributes significantly fewer calories than fat. While important for structure and nutrition, the salami protein content has a smaller impact on the total calories compared to the fat percentage. A higher protein-to-fat ratio generally means fewer calories.
• Meat Type: The type of meat used forms the base calorie level. Pork and beef are traditional and generally higher in fat than leaner options like turkey, which is sometimes used to create lower-calorie salami alternatives.
• Curing and Drying Process: Dry-cured salamis (Hard, Genoa) lose considerable moisture during aging. This concentrates all components, including fat and protein, leading to higher calorie density per gram compared to cooked salamis (Cotto) which retain more water.
• Added Ingredients: While usually minor contributors to calories, added sugars (used in some curing processes), spices, wine, or other flavorings can slightly modify the final calorie value.

Salami is predominantly a savory ingredient and is rarely featured in traditional desserts. Its strong, salty, and fatty profile does not typically lend itself to sweet applications in mainstream cuisine. While highly unconventional pairings might exist in experimental gastronomy, there are no widely known or commonly served desserts featuring salami on menus in major US restaurant chains or well-known establishments. 

Yes, salami macros can change when it is cooked, primarily if heat is applied directly, such as pan-frying. The most significant change is typically a reduction in fat content. When salami is heated, particularly sliced salami in a pan, some of the fat renders out (melts and separates). This rendered fat is often left in the pan or can be blotted away, reducing the amount of fat consumed per slice. Consequently, the percentage of protein and carbohydrates relative to the total weight might slightly increase as fat and some moisture are lost, although the absolute amount of protein and carbs per original slice remains the same. Sodium content per slice remains largely unchanged, but if moisture loss is significant, the sodium concentration per gram might increase. Steaming salami, which is uncommon, would primarily add moisture and heat without significant fat rendering, thus having minimal impact on the original macros per slice besides potentially leaching some sodium.

Yes, salami calories can be reduced slightly through preparation methods that decrease its fat content. The most effective way is to render out some of the fat by heating it. Pan-frying slices of salami over medium heat allows fat to melt out. After cooking, placing the salami slices on paper towels can help absorb excess rendered fat before consumption. This method primarily reduces fat calories. Another approach is choosing lower-calorie salami types from the start, such as Cotto salami or Turkey salami, which inherently contain less fat than traditional dry-cured varieties like hard or Genoa salami. Simply blotting room-temperature salami with a paper towel can remove some surface oil but has a minimal impact compared to rendering fat through heat.

The origin of salami lies deep in Italian history, stemming from ancient Roman techniques for preserving meat through salting. The name "salami" itself derives from the Italian verb "salare," meaning "to salt." For centuries before refrigeration, salting and air-drying pork allowed it to be stored safely for extended periods, making it a vital food source. Over time, different regions across Italy developed their distinct recipes and techniques, leading to a wide variety of salami types characterized by specific meat grinds, fat ratios, spices, casing sizes, and aging processes (e.g., Genoa, Milanese, Felino, Sopressata). This tradition of regional specialization created the diverse world of salami known today. Italian immigrants brought their salami-making traditions worldwide, particularly to the Americas. 

A famous dish showcasing salami's integration into a new culture is the Italian Submarine Sandwich, often called an "Italian sub" or "hoagie." Emerging from Italian-American communities in the Northeastern United States in the early 20th century, this sandwich layered various Italian cold cuts, including salami (often Genoa), along with provolone cheese, lettuce, tomatoes, onions, and oil and vinegar dressing on a long bread roll, becoming an enduring and popular staple in American delicatessen culture.