Salami
Air-dried fermented sausage, intensely savoury and energy-dense.
Nutrition per 100 g
Standardised to 100 g of salami for fair comparison. Typical serving: 30 g — 120 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 400 kcal | 120 kcal | 100 kcal |
| Protein | 21.7 g | 6.5 g | 5.4 g |
| Carbohydrate | 2 g | 0.6 g | 0.5 g |
| Fat | 33.3 g | 10 g | 8.3 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of salami, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Thiamin | 0.93 mg | 0.28 mg | 78% |
| Riboflavin | 0.33 mg | 0.099 mg | 25% |
| Niacin | 5.6 mg | 1.7 mg | 35% |
| Vitamin B6 | 0.55 mg | 0.17 mg | 32% |
| Folate | 2 µg | 0.6 µg | <1% |
| Vitamin B12 | 2.8 µg | 0.84 µg | 117% |
| Pantothenic acid | 1.1 mg | 0.33 mg | 22% |
| Minerals | |||
| Calcium | 10 mg | 3 mg | <1% |
| Iron | 1.5 mg | 0.45 mg | 8% |
| Magnesium | 22 mg | 6.6 mg | 5% |
| Phosphorus | 229 mg | 68.7 mg | 18% |
| Potassium | 340 mg | 102 mg | 7% |
| Sodium | 1890 mg | 567 mg | 82% |
| Zinc | 4.2 mg | 1.3 mg | 38% |
| Selenium | 25.4 µg | 7.6 µg | 46% |
| Copper | 0.16 mg | 0.048 mg | 18% |
| Manganese | 0.07 mg | 0.021 mg | 3% |
Source: USDA FoodData Central — Salami, Italian, pork
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat salami?
- Shelf-stable protein with no cooking needed.
- Small amounts add a lot of flavour.
How to include it
- Serve thin slices with fruit and wholegrain bread.
- Dice into bean or lentil stews as seasoning.
Things to consider
- Processed meat is linked with bowel cancer risk; keep intake low.
- Very high in salt and saturated fat.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- fibre
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- kcal
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