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Bologna Calories
Processed deli meat; provides protein but is high in sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (thin) of Bologna (28 g) has 87 calories. That works out to 310 calories per 100 g. It contains 1.3 g of carbs, 3.3 g of protein, 7.5 g of fat and 0 g of fiber. Its 5 µg of Selenium covers 9% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Bologna Nutrition Facts
Selected: 2 slice (thin) · 28 g
87
KCAL / 28G
Carbs
1.3g
· 0% DV
Protein
3.3g
· 7% DV
Fat
7.5g
· 10% 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 6% · Protein 15% · Fat 79%
Bologna nutrition facts table · 2 slice (thin) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 2.63 g | 13% |
| Trans fat | 0.11 g | |
| Sodium | 308 mg | 13% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 3.3 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Thin Slices of Bologna?
| Serving | Amount | Calories |
|---|---|---|
| 2 slice (thin) | 28 g | 87 kcal |
| 1 slice (thin) | 14 g | 43 kcal |
| 1 slice (thick) | 22 g | 68 kcal |
| 3 slice (thick) | 42 g | 130 kcal |
| 1 serving (medium) | 50 g | 155 kcal |
| 1 piece (small) | 55 g | 171 kcal |
| 1 piece (medium) | 85 g | 264 kcal |
| 100 g | 100 g | 310 kcal |
| 1 serving (large) | 100 g | 310 kcal |
| 1 pack (small) | 150 g | 465 kcal |
Calculated from 310 calories per 100 g.
Frequently Asked Questions About Bologna
What is Bologna made of?
Bologna is usually made from finely ground meat, fat, water, salt, and seasonings, blended into a smooth mixture and cooked. The meat and other ingredients vary by product, so Bologna may be made with beef, pork, chicken, turkey, or a combination.
Is Bologna already cooked?
Yes, Bologna is cooked during processing and is ready to eat straight from the package. You can eat it cold in a sandwich or heat it in a pan, but frying it is for flavor and texture rather than a safety requirement.
How long does Bologna last after opening?
Opened Bologna generally keeps for 3–5 days in the refrigerator when wrapped or sealed and kept cold. Follow a shorter use-by period on the package, and discard it if it has been left at room temperature for too long.
How do you fry Bologna without it curling?
To keep Bologna slices flatter, make a few small cuts around each slice’s edge before frying. Cook them in a lightly heated pan over medium heat; the cuts give the edges room to expand instead of curling up.
What is the difference between Bologna and mortadella?
Bologna is typically finely ground throughout for a uniform texture, while mortadella is known for visible cubes of fat and often whole pistachios. They are related styles of cooked sausage, but their texture, seasoning, and regional traditions differ.
Can you freeze Bologna?
Yes, Bologna can be frozen in an airtight, freezer-safe package. Separate slices before freezing if you want to take out only a few at a time, and thaw them in the refrigerator. The texture may be softer after thawing, making it especially useful in cooked dishes.
Do you need to remove the casing from Bologna?
Usually, sliced Bologna has no casing to remove, but some whole or larger products have an outer film. If the covering peels away easily or is printed, remove it before eating; edible casings are generally meant to stay on.
Why does Bologna have pale flecks in it?
The pale flecks in Bologna are commonly small pieces of fat, which help give the sausage its characteristic texture and flavor. Their size and appearance vary by style; they are not, by themselves, a sign that the Bologna has spoiled.
Is Bologna unhealthy to eat regularly?
Bologna is a processed meat that can be high in sodium and saturated fat, so having it often or in large portions is not a good everyday habit. Use a modest amount in a sandwich and add vegetables or other less-processed fillings.
What goes well in a Bologna sandwich?
Bologna pairs well with mustard, cheese, lettuce, tomato, and pickles in a sandwich. For a classic hot version, fry the slices briefly, add cheese as it warms, and serve on bread; the salty sausage balances well with crisp or tangy toppings.
Bologna Vitamins & Minerals
Vitamins
B12
0.2µg · 8% DV
B3
0.9mg · 6% DV
B2
0.04mg · 3% DV
B5
0.15mg · 3% DV
Minerals
Sodium
308mg · 13% DV
Selenium
5.04µg · 9% DV
Phosphorus
50mg · 7% DV
Zinc
0.48mg · 4% DV
Potassium ⭐
62mg · 2% DV
Bologna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bologna
To burn the 87 calories in 2 slice (thin) (28 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.
What is Bologna?
Sade salam is a mild, smooth Turkish cooked deli sausage, broadly similar to Bologna: finely ground meat and fat are seasoned, formed into a casing and cooked. The plain version is sold ready-sliced or as a sausage to slice at home, and is a familiar sandwich and breakfast filling in Turkey.
Its texture is soft and uniform, with a gently savoury, salty taste. It is commonly eaten cold in bread, or briefly pan-fried and tucked into toast; tomato, cucumber and cheese make easy accompaniments. It provides protein, but is also high in fat and sodium, so a few slices alongside fresh vegetables can make a more balanced, lighter meal.
How Nutritious Is Bologna?
Nutrient density
Low
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.
Is Bologna Processed?
NOVA 4
Ultra-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 Bologna Contain Allergens?
No known major allergens
Which Diets Is Bologna Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Bologna Fat Profile
SATURATED
2.63g
MONOUNSATURATED
3.39g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 36.5:1
Above the ideal 4:1 (36.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.