Quick Answer
Salami can be part of a keto diet in moderation. It is high in fat and low in carbs, which fits the macros for keto. But it is also high in sodium and processed meats may increase cancer risk, so salami should not be a dietary staple.
What is Keto?
The ketogenic or “keto” diet is a very low carb, high fat diet. The goal is to reach a metabolic state called ketosis where the body burns fat for fuel instead of carbs.
To enter ketosis, carbs are restricted to 20-50 grams per day. This forces the body to burn fat for energy instead of carbs. Fat should make up 60-80% of total calories on keto with protein accounting for the rest.
Keto has been shown to lead to weight loss, lower blood sugar, and other health benefits in many people. It has also been used therapeutically for nearly 100 years to treat epilepsy.
Keto Macros
Here are the typical macro nutrient goals on a keto diet:
- Carbs: less than 50g, ideally 20-30g
- Protein: 0.6-0.8g per pound of lean body mass
- Fat: Enough to feel satisfied, around 60-80% of total calories
To determine your personal macros, you can use an online keto calculator. Input your stats like height, weight, age and activity level and it will suggest macros in grams.
The key thing is keeping carbs very low so your body enters ketosis. Fat and protein can be adjusted based on your goals and preferences.
Why Salami on Keto?
Salami has nutritional stats that can fit into a keto diet when consumed in moderation. A 1 ounce (28g) serving of hard salami contains:[1]
- Calories: 90
- Fat: 7g
- Protein: 5g
- Carbs: 1g
With zero carbs and plenty of fat, salami can help you meet the macro goals for keto.
It provides fat to help you feel full and reach your daily fat intake. And it gives protein without boosting carbs.
The small amount of carbs come from the miniscule sugar content of the meat.
So in terms of macros, salami aligns well with a ketogenic diet.
Sodium in Salami
One potential downside of salami for keto or any diet is its high sodium content.
A 1 ounce serving of salami contains:[1]
- Sodium: 630mg
That supplies over 25% of the daily value for sodium in just one small serving.
A diet high in processed meats like salami has been linked to higher rates of heart disease. Eating too much sodium can increase blood pressure, a risk factor for heart disease and stroke.[2]
On keto, higher fat intake and ketosis seem to improve some heart disease risk factors like triglycerides and HDL. But sodium may counteract some of those benefits.
If you have high blood pressure or heart disease risk, limiting sodium from all sources including salami is advised on keto.
Nitrates/Nitrites in Cured Meats
Salami is considered a cured meat since it is fermented and dried. The curing process involves adding nitrates and nitrites to prevent bacterial growth.
But there are health concerns around consuming too many nitrates and nitrites from processed meats.
Studies suggest nitrates and nitrites may cause carcinogenesis – the formation of cancer cells.[3]
Processed meats containing these compounds have been linked to increased risk of colon cancer and other cancers.[4]
The American Institute for Cancer Research recommends limiting intake of processed meats for cancer prevention.
Of course, eating salami occasionally on keto is not likely to significantly raise cancer risk. But relying on it too frequently could be problematic.
Weight Loss Benefits
One benefit of salami for keto dieters trying to lose weight is it can increase feelings of fullness.
High fat foods take longer to digest keeping you feeling satisfied for longer between meals.
In one study, people who ate high fat lunch meals ended up eating less calories later in the day compared to those who ate lower fat meals.[5]
Salami is nearly 80% fat by calories. Adding a few slices to a keto meal may help you go longer between meals and eat fewer calories overall.
Keto Flu
Transitioning into ketosis can sometimes trigger “keto flu” – symptoms like fatigue, headaches, nausea and mental fog.
This happens as your body adapts to using ketones and fat instead of glucose for energy. Electrolytes like sodium, potassium and magnesium are essential on keto to help minimize symptoms.
Since salami is high in sodium, it can help provide electrolytes during keto flu. Sodium helps with hydration and muscle function.
Adding salami to a keto-friendly sandwich or salad can help boost electrolyte intake and reduce keto flu.
Protein for Muscle
Salami contains 5 grams of protein per ounce, supplying 10% of the daily value.[1]
Along with fat loss, maintaining muscle mass is an important health goal with weight loss. Consuming adequate protein is key for building and preserving muscle on any diet including keto.
The 0.6 – 0.8 grams of protein per pound of lean body mass recommendation applies to those doing keto for weight loss.
Salami can help you meet your daily protein goal, which protects against muscle loss as you lose weight.
Salami Nutrition Facts
Here is the full nutrition breakdown for a 1 ounce (28g) serving of hard salami:[1]
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 90 | 5% |
| Fat | 7g | 8% |
| Saturated Fat | 3g | 15% |
| Trans Fat | 0g | |
| Cholesterol | 20mg | 7% |
| Sodium | 630mg | 27% |
| Carbs | 1g | 0% |
| Fiber | 0g | 0% |
| Sugar | 0g | |
| Protein | 5g | 10% |
As you can see, it is very high in sodium at 630mg per ounce. It provides some fat, protein and virtually no carbs.
Risks of Too Much Salami on Keto
Eating salami in moderation on keto is likely fine for most people. But having it too frequently may increase health risks.
Potential downsides of overdoing salami intake include:
- High sodium intake which can negatively impact blood pressure and heart health.
- Increased exposure to cancer-promoting nitrates/nitrites.
- Higher intake of processed meats which is linked to increased risk of cancer and heart disease.
- Reduced dietary variety and nutrient density.
Replacing too many other protein sources with salami can mean missing out on nutrients like vitamins, minerals and antioxidants found in foods like fish, poultry and lean beef.
Eating salami or any single food too often is not advisable. Variety in any diet is important for getting a mix of beneficial nutrients.
Healthier Keto Snacks
Here are some healthier keto-friendly snacks that can be enjoyed instead of salami:
- Olives
- Avocado
- Nut butter
- Cheese crisps
- Pork rinds
- Hard boiled eggs
- Celery sticks with nut butter
- Kale chips
- Berries
- Dark chocolate (90% cacao or higher)
- Chia pudding made with nut milk
These provide fiber, nutrients and satisfaction without excessive sodium or processed meats.
Recipes with Salami
While salami is very high in sodium, it can be incorporated into keto recipes in moderation.
Here are some recipe ideas that use 1-2 ounces of salami:
Salami Roll Ups
Wrap salami around a cheese stick or pickle spear for a quick snack.
Salami Chips
Slice salami thinly and bake at 350°F for 5 minutes until crispy.
Antipasto Skewers
Thread salami, olives, cheese cubes, pickled veggies onto skewers for an easy appetizer.
Salami Omelet
Cook eggs with a tbsp of cream cheese and add sliced salami.
Salami Pizza
Top a portobello mushroom cap with sauce, salami slices and cheese then bake.
Cauliflower Pizza Crust with Salami
Make a cauliflower pizza crust and add salami as a topping before baking.
Buying Keto-Friendly Salami
Look for salami with these qualities when shopping for keto:
- No added sugars in the ingredients.
- Less than 1g net carbs per serving.
- No extra flavorings like honey or maple.
- Lower in sodium (under 600mg per serving).
Some keto-friendly salami brands include Olli and Creminelli. Read labels closely and compare sodium contents.
Prioritize salami made without glucose or dextrose which add carbs.
Portion Control
To keep salami keto, pay attention to portion sizes. Stick to 1-2 ounces max per serving.
Measure servings instead of eating straight from the package. Tracking intake will ensure excess sodium, nitrites and calories are avoided.
Consider salami an occasional snack or ingredient instead of a daily staple for keto.
Conclusion
Salami can fit into a keto diet plan but should be consumed in moderation. It offers a good fat and protein source but is high in sodium. Limit intake to 1-2 ounces at a time and choose lower sodium options. Prioritize other keto snacks like nut butter and cheese for daily needs, reserving salami for an occasional treat. Use salami as an ingredient in recipes rather than eating it alone. Keep good variety in protein sources for best nutritional benefits on keto.
