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Salami Calories
High protein, processed meat, salty, energy dense
CALORIES
GI
POTASSIUM
FIBER
Quick answer
5 slice (medium) of Salami (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 0.6 g of carbs, 6.6 g of protein, 10.2 g of fat and 0 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Salami?
Salami is a seasoned sausage that is cured and aged, then usually served in thin slices. Its varieties have roots in European food traditions, and recipes differ in meat, seasoning and texture. The slices are savoury, salty and rich, with small flecks of fat; they’re often eaten cold in sandwiches, added to pizza, or arranged on a platter with cheese, bread and pickles. In many places, it’s an easy filling for a lunchbox or quick snack.
Salami provides protein, but it is also energy-dense and high in fat and salt. A few slices alongside vegetables or a simple salad can make a more balanced meal than using it as the main filling.
Salami Nutrition Facts
Selected: 100 g
410
KCAL / 100G
Carbs
2g
· 1% DV
Protein
22g
· 44% DV
Fat
34g
· 44% 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 22% · Fat 76%
Salami Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B1
0.45mg · 38% DV
B3
4.2mg · 26% DV
B6
0.35mg · 21% DV
Minerals
Sodium
1700mg · 74% DV
Phosphorus
210mg · 30% DV
Zinc
3mg · 27% DV
Selenium
11µg · 20% DV
How Nutritious Is Salami?
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.
Salami Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salami
To burn the 410 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 Salami 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 Salami Contain Allergens?
No known major allergens
Which Diets Is Salami Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Salami Fat Profile
SATURATED
13.5g
MONOUNSATURATED
16.5g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
Compare Salami
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Frequently Asked Questions About Salami
Is salami healthy?
Salami provides protein, but it is also a salty, energy-dense processed meat. Eating it often can add substantial sodium and saturated fat, so keep portions modest and vary your protein choices.
What is salami made of?
Salami is made from ground meat, usually pork or a mixture of meats, combined with fat, salt, and seasonings. Depending on the style, it is fermented, cured, dried, cooked, or prepared using more than one of these methods.
Is salami cooked or raw?
Many salamis are cured or fermented rather than cooked, while some varieties are heat-treated and ready to eat. Check the package instructions for the specific product; do not assume every salami is cooked.
How long does salami last after opening?
Keep opened salami refrigerated and follow the package’s use-by guidance, since shelf life varies by type and packaging. Wrap it tightly or place it in an airtight container, and avoid leaving it at room temperature for extended periods.
Can you freeze salami?
Yes, salami can be frozen, although thawing may change its texture. Wrap portions airtight to prevent freezer burn, thaw them in the refrigerator, and use thawed salami promptly rather than refreezing it.
How can you tell if salami has gone bad?
Discard salami if it develops a sour or rancid smell, a slimy surface, unusual discoloration, or unexpected mold. Some dry-cured salamis have a characteristic harmless white coating, but mold on sliced cooked salami is a reason to throw it away.
What is the difference between salami and pepperoni?
Pepperoni is a particular spicy, usually pork-and-beef sausage commonly used as a pizza topping; salami is the broader family of cured or cooked sausages. Pepperoni is therefore a type of salami, though the two have distinct seasoning and texture.
Can you eat salami during pregnancy?
Cold salami may carry a food-safety risk during pregnancy, even when it looks and smells fresh. Heat it until steaming hot before eating, and ask your healthcare professional if you need advice tailored to your pregnancy.
Does salami need to be refrigerated?
Yes, sliced or cooked salami that is sold refrigerated should stay in the refrigerator, including after opening. Some whole dry-cured salamis are shelf-stable, so follow the storage directions for that specific product.
Why does salami have white spots?
Small white flecks inside salami are usually pieces of fat mixed into the meat. A white coating on the outside can be normal on some dry-cured varieties, but fuzzy growth on ordinary sliced salami means it should be discarded.
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Nutrition data compiled from USDA FoodData Central and scientific sources.