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Pepperoni Calories
Spicy, high-protein, processed sausage
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
10 slice (medium) of Pepperoni (30 g) has 148 calories. That works out to 494 calories per 100 g. It contains 0.7 g of carbs, 6.8 g of protein, 13.2 g of fat and 0 g of fiber. Its 510 mg of Sodium covers 22% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Pepperoni?
Pepperoni is a spicy, cured sausage developed in the United States by Italian-American cooks, inspired by Italian salami. It is commonly made from pork and beef and seasoned with paprika and chilli, giving it its deep red colour and savoury heat. Thin slices can curl at the edges as they cook and release some of their fat.
In the US, it is best known as a pizza topping, but it also turns up in sandwiches and snack boards. Its salty, smoky flavour pairs well with melting cheese, bread and vegetables. Pepperoni provides protein, but it is also high in fat, so a modest amount can add plenty of flavour. For a lighter meal, use a few slices on a vegetable-rich pizza rather than making it the main topping.
Pepperoni Nutrition Facts
Selected: 100 g
494
KCAL / 100G
Carbs
2.2g
· 1% DV
Protein
22.5g
· 45% DV
Fat
44g
· 56% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 18% · Fat 80%
Pepperoni Vitamins & Minerals
Vitamins
B12
1.3µg · 54% DV
B1
0.35mg · 29% DV
B3
4.5mg · 28% DV
Biotin
6µg · 20% DV
Minerals
Sodium
1700mg · 74% DV
Phosphorus
210mg · 30% DV
Selenium
13µg · 24% DV
Zinc
2mg · 18% DV
How Nutritious Is Pepperoni?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Pepperoni Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pepperoni
To burn the 494 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Pepperoni Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pepperoni Contain Allergens?
No known major allergens
Which Diets Is Pepperoni Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pepperoni Fat Profile
SATURATED
16.2g
MONOUNSATURATED
19.5g
POLYUNSATURATED
4.1g
Omega 6:3 ratio 24.6:1
Above the ideal 4:1 (24.6:1).
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Frequently Asked Questions About Pepperoni
What is pepperoni made of?
Pepperoni is typically made from pork and beef mixed with spices, then fermented and dried. Recipes vary, and some products use only beef, so the meat blend is not identical across brands or countries.
Is pepperoni pork or beef?
Traditional American pepperoni usually contains both pork and beef, though beef-only versions are also sold. The name alone does not tell you which meats are in a particular product; check its ingredient list if you avoid either meat.
Why does pepperoni curl up on pizza?
Pepperoni curls because its edges lose moisture and render fat faster than the center as it bakes. Thicker slices and high oven heat tend to make the curled edges more pronounced.
What is the difference between pepperoni and salami?
Pepperoni is a particular spicy, cured sausage, while salami is a broad family of cured sausages with many recipes and seasonings. Pepperoni is typically associated with pizza and often has a more pronounced paprika or chili flavor.
Is pepperoni spicy?
Usually, yes: pepperoni is seasoned with spices such as paprika and chili, giving it a mild to moderately hot taste. The heat varies by recipe, and some versions are much milder than others.
Is pepperoni already cooked?
Pepperoni is usually fermented and dried, so many products are ready to eat without further cooking. It is also commonly baked on pizza; follow the package directions, especially for products sold refrigerated.
Why is pepperoni so greasy on pizza?
Pepperoni releases fat as it heats, and that fat can collect on the pizza surface. Using fewer slices or briefly blotting the baked pizza with a paper towel can reduce the visible grease.
How long does pepperoni last after opening?
Opened pepperoni should be tightly wrapped or kept in an airtight container in the refrigerator. Its usable life varies with the product and whether it is sliced, so follow the package’s storage instructions and discard it if its smell or appearance changes.
Can you freeze pepperoni?
Yes, pepperoni freezes well. Separate slices or portion the amount you will use, seal them in a freezer-safe airtight bag, and thaw them in the refrigerator to help preserve their texture.
Is it unhealthy to eat pepperoni every day?
Eating pepperoni every day is not a good choice because it is a processed meat and is typically high in sodium and saturated fat. Frequent processed-meat consumption is linked with higher colorectal cancer risk, so keep it occasional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.