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What is the healthiest salami?

You might experiment with low-sodium versions of pork and beef salami. Or try substituting three thin slices of turkey salami, which contain 48 calories, 5 grams of protein, less than a gram of saturated fat and 310 milligrams of sodium.

healthyeating.sfgate.com - Is Salami Healthy

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Typically made from fermented pork or beef, salami is a favorite component of hors d’oeuvres and submarine sandwiches. Although this deli meat offers some health benefits, enjoy it in moderation because of its high saturated fat and sodium content. Some food companies carry varieties with more modest amounts of salami’s unhealthy ingredients.

Macronutrient Profile of Salami

You’ll find several types of salami in the deli section, including the moister, more acidic-tasting Genoa salami and the smoky-flavored hard salami. Italian-style Genoa salami is traditionally made with pork, while hard salami – which originated in Eastern Europe – often contains a pork and beef blend. A serving of either is roughly three ultra-thin slices of 1/16-inch thickness – much less than what typically comprises a sandwich. That small serving supplies 111 to 123 calories and 12 to 15 percent of the daily value (DV) for protein for a 2,000-calorie diet. Animal proteins qualify as “complete” because they supply all the essential amino acids your body needs to build and maintain tissues. While the protein content of salami represents a plus for health, the fat content poses a problem. Just three slices of either type of salami contain 18 percent of the daily value for saturated fat. The American Heart Association (AHA) points to longstanding evidence linking saturated fat with higher LDL cholesterol, which raises your risk for heart disease.

Minerals in Salami

As with macronutrients, salami’s mineral content has both positive and negative aspects. On the plus side, salami supplies small amounts of a range of minerals. Most notably, a serving gives you a healthy 12 to 15 percent of the daily value for selenium, an antioxidant that protects your cells from free-radical damage. In the negative column, though, traditional salami tends to be very high in sodium. Although you need sodium and other electrolytes to balance fluids in your body, the standard American diet offers too much of this mineral, and consumed in excess, it can lead to high blood pressure. Three slices of salami deliver between 516 and 678 milligrams of sodium. The AHA recommends that healthy individuals consume no more than 2,300 milligrams of sodium daily, while those with hypertension should limit intake to 1,500 milligrams.

Salami’s Vitamin Content

Another positive feature of salami is its mix of B vitamins. This family of eight water-soluble nutrients helps your body process food to make energy, among other functions. Genoa pork salami is especially rich in thiamine (B-1), pyridoxine (B-6) and B-12, supplying between 15 and 21 percent of the DV for these nutrients. Among older adults, deficiency in vitamin B-12 has become common and contributes to higher risk of dementia and stroke, says the author of an article in Nutrition Research in 2016.

Salami in a Healthy Diet

Salami can fit into a healthy diet as an occasional indulgence. Unfortunately, it often goes hand-in-hand with foods that also require moderation, like cheese and other high-sodium, high-fat cold cuts. Remember to stay within the serving size and watch what you pair with salami. A salami slice wrapped around a cube or ball of melon, for example, can make a healthy hors d’oeuvre; but an Italian sub loaded with salami, ham, cheese and capicola – another cured meat – will tip the scale on calories, fat and sodium.

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