Salami Vs. Pepperoni for Your Health

Pepperoni is not a healthy meat.
i Zedcor Wholly Owned/ Images

Pepperoni is actually a type of salami, getting its name because of the spicy italian peppers used to season it and give it a different flavor than other types of salami. Pepperoni is most often used in pizzerias to make popular pizza combinations, whereas salami is often found in deli meats sections of grocery stores. While neither of these meats is particularly healthy, salami is a little healthier than salami, since it contains less fat and sodium. Read below to understand the health benefits of these different types of sausage.


Eating an ounce of hard salami, which is about three slices, provides you with 105 calories, 6 grams of protein, trace amounts of carbohydrates and 9 grams of fat, including 3 grams of saturated fat.

An ounce of pepperoni, which is about 14 slices, contains 138 calories, 6 grams of protein and 12 grams of fat, including 4 grams of saturated fat. This is 18 percent of the daily value for total fat and 20 percent of the DV for saturated fat if you eat 2,000 calories a day, so watch the amount of fat and saturated fat that you eat the rest of the day if you decide to indulge in pepperoni. Pepperoni’s high fat content is a factor to consider.

Understanding carbs in each type of meat can be helpful if you track macros as well. Considering fat content is another important nutritional value to look over as well. Considering the nutrients above, eating a serving of salami would better aid in weight loss compared to pepperoni. Comparing salami vs pepperoni won’t show many macronutrient changes, but enough to make you step back and think about which one you should really be eating.


Neither salami or pepperoni contains a lot of vitamins. Each ounce of salami contains 0.1 milligram of thiamine, or 7 percent of the DV; 1.7 milligrams of niacin, or 8 percent of the DV; and 0.1 milligram of vitamin B-6, or 6 percent of the DV. Pepperoni contains about the same amount of thiamine and vitamin B-6 but slightly less niacin, with only 1.3 milligrams.

Thiamine helps your body deal with stress and makes your immune system stronger, niacin is involved with nervous system function and circulation and b vitamins are essential for forming red blood cells and brain development.


Eating a few slices of salami or pepperoni isn't going to help much when it comes to meeting your recommended intake for minerals. An ounce of either of these meats will provide you with about 50 milligrams of phosphorus, or 5 percent of the DV. ‌Phosphorus‌ is necessary for keeping your heart beating regularly and storing energy.

Unfortunately, these meats also contain a lot of ‌sodium‌, with each ounce of salami providing 463 milligrams, or 20 percent of the recommended daily limit for sodium for healthy people, and each ounce of pepperoni containing 493 milligrams, or 21 percent of the recommended limit. Getting too much sodium from your diet makes it more likely that you will suffer from high blood pressure, which increases your risk for heart disease.


Don't eat a lot of salami or pepperoni. They aren't very nutritious and like all processed meats may increase your risk for cancer, heart disease and Type 2 diabetes, according to an article published in "BMJ Open." Turkey and chicken are better options for topping your sandwiches, since they aren't processed and contain a lot less fat and sodium.


Salami is most often used as a lunch meat and pepperoni is used for pizza toppings traditionally, so if you are craving a pepperoni pizza or spicy salami sandwich, throw together your preferred meal and enjoy. At the end of the day, eating these sausages are relatively healthy and both have a respectable shelf life. Depending on what is most important to you, consider salt content, seasonings present, how much red meat you like to eat and what other preservatives are in these foods before you consume them.

the nest