Quick Answer
The number of calories in a slice of deli hard salami can vary depending on the brand, thickness of the slice, and ingredients, but on average a 1 ounce slice contains around 80-100 calories.
Calories and Nutrients in Deli Hard Salami
Hard salami is a type of cured sausage made from pork and beef seasoned with garlic, salt, spices, and preservatives like sodium nitrite. It’s an iconic deli meat known for its tangy, savory flavor and firm, chewy texture.
While salami tastes great on sandwiches and antipasto platters, it does come with a high calorie and fat content per serving compared to other luncheon meats.
Here is the calorie breakdown for a typical 1 ounce slice of hard salami (about 28g):
| Nutrient | Amount |
|---|---|
| Calories | 90 |
| Total Fat | 7g |
| Saturated Fat | 3g |
| Cholesterol | 20mg |
| Sodium | 480mg |
| Carbohydrates | 1g |
| Protein | 5g |
As you can see, a 1 ounce serving of salami contains about 90 calories, half of which come from fat. It also provides a considerable amount of sodium at 20% of the daily recommended value.
The high calorie and sodium content is due to the curing and processing methods used to make salami. Salt is added for preservation, seasonings like garlic and pepper provide flavor, and fat helps achieve the signature texture.
Factors That Affect Calories in Salami Slices
While an average slice of deli salami has around 90 calories, there are certain factors that can raise or lower the calorie count:
- Brand – Some brands use leaner meats or less fat in their salami recipe, reducing the overall calorie content per slice.
- Thickness – Thicker slices will have more calories than thinner slices from the same salami.
- Ingredients – Salami with higher fat content, more salt and seasonings may be slightly higher in calories.
- Serving size – The nutrition information is usually based on a 1 ounce average slice. Smaller or larger portions will scale the calories up or down.
For example, a 1/2 ounce slice that’s around half the average thickness could provide around 45 calories. A jumbo 2 ounce slice would contain about 180 calories.
When purchasing pre-packaged sliced salami, check the Nutrition Facts label for calorie information based on the serving size. For deli-sliced salami, asking for a thinner slice is one easy way to reduce the calories.
Calorie Range in Different Types of Salami
There are many varieties of salami available at delis and grocery stores. The calorie content can vary significantly based on the type:
Genoa Salami
Genoa salami is an Italian-style salami seasoned with garlic, wine, and black pepper. It has a distinctive dark red color from the red wine added during processing.
Calories in a 1 ounce slice of Genoa salami: 80-90 calories
Sopressata
Sopressata is an Italian dry-cured salami that often contains garlic, black pepper, chili pepper flakes, and olive oil. It has a coarse texture and smoky, spicy flavor.
Calories in a 1 ounce slice of sopressata: 90-100 calories
Hard Salami
Hard salami refers to Southern European-style salami that uses a significant amount of pork fat in its recipe. It’s firm, dry, and fairly salty.
Calories in a 1 ounce slice of hard salami: 80-100 calories
Cotto Salami
Cotto salami is cooked instead of dry-cured, giving it a softer texture. It’s made from ground pork and beef seasoned with garlic and peppercorn.
Calories in a 1 ounce slice of cotto salami: 80-90 calories
Pork Salami
As the name suggests, pork salami is made entirely from seasoned, ground pork. It has a milder flavor than beef and pork varieties.
Calories in a 1 ounce slice of pork salami: 90-100 calories
Turkey Salami
Turkey salami swaps out beef and pork for lean ground turkey breast. It’s significantly lower in fat and calories than traditional salami.
Calories in a 1 ounce slice of turkey salami: 45-55 calories
Chicken Salami
Chicken salami is similar to turkey salami but uses ground chicken as the meat source. It’s become a popular lower-calorie alternative to pork and beef salami.
Calories in a 1 ounce slice of chicken salami: 40-50 calories
Venison Salami
Venison salami is made from ground venison or deer meat. It has a rich, gamey flavor and is usually very lean.
Calories in a 1 ounce slice of venison salami: 60-70 calories
Beef Salami
Beef salami, as you may guess, contains only beef as the meat ingredient. It often has a heartier flavor and chewier bite than pork salamis.
Calories in a 1 ounce slice of beef salami: 90-100 calories
Nutritional Benefits of Salami
While salami is high in sodium and saturated fat, it does provide some nutritional value:
- Protein – Quality source of protein needed for building and repairing muscle tissue. The protein content ranges from about 5-7 grams per ounce.
- B Vitamins – Salami contains thiamin, riboflavin, niacin, Vitamin B6 and B12. These B vitamins help convert food into energy and maintain healthy blood cells.
- Iron – Necessary for oxygen transport in the blood. Salami provides about 10% of the recommended daily intake per ounce.
- Zinc – Supports immune system function and cell growth. A serving of salami offers around 5% of the RDI for zinc.
- Selenium – This antioxidant mineral is involved in thyroid hormone metabolism, DNA production, and protecting body cells from damage. Salami provides around 10% of the RDI per serving.
So while it is high in sodium and saturated fat, salami can fit into a healthy diet in moderation by providing high-quality protein, B vitamins, minerals, and satisfying flavor.
Low Calorie Salami Alternatives
To reduce the calorie and fat content of salami, some lower calorie alternatives include:
- Turkey or chicken salami
- Salami made with leaner meats like venison or bison
- Prosciutto – dry-cured ham that’s lower in fat than salami
- Vegetarian or soy-based “salami” – approximates the flavor and texture, but with less fat
- Canadian bacon or turkey bacon
- Smoked deli turkey or chicken breast
Switching to these lower calorie salami alternatives allows you to reduce calories without sacrificing the bold, savory flavor.
Tips for Enjoying Salami While Controlling Calories
Here are some tips to keep in mind when adding salami to your diet:
- Read nutrition labels and select lower calorie varieties when possible.
- Measure portion sizes with a food scale or ruler to stay close to 1 ounce.
- Request thinner slices from the deli counter to cut calories.
- Avoid frequent snacking straight from the stick.
- Balance intake by eating salami alongside low calorie vegetables and fruits.
- Avoid fried or heavy salami dishes that add extra calories.
- Opt for salami as a protein on salads instead of higher calorie meats.
- Use salami sparingly as a pizza topping instead of pepperoni.
With some mindfulness of portions, ingredients, and preparation methods, salami can be incorporated into a healthy diet without going overboard on calories.
The Bottom Line
So how many calories are in a slice of deli salami? The answer can range from 40 to 100+ calories depending on the variety, thickness, ingredients, and serving size. On average, a typical 1 ounce slice of salami contains about 80-90 calories, half of which come from fat.
To lighten up your salami intake, go for thinner slices, alternative deli meats like turkey and chicken, or top dishes with a sprinkling rather than large pieces. Use nutrition labels to compare brands and select lower calorie options when you can.
In moderation alongside fruits, veggies, and whole grains salami can provide protein, vitamins, minerals, and flavor to your sandwiches, antipasti, pizzas, and recipes without derailing your daily calorie goals. Just be mindful of portion sizes to keep calories in check.
