Often added to pizza, pasta, sandwiches, and charcuterie boards, salami is a versatile ingredient with a rich flavor.
Typically made from pork or beef, salami is a type of cured sausage that’s fermented and dried.
However, despite its widespread popularity, many may wonder whether this processed meat product can be enjoyed as part of a healthy diet.
This article takes a closer look at the nutrition, benefits, and downsides of salami.
Salami is low in carbs and calories but high in protein, fat, and sodium.
It also contains a good number of several other vitamins and minerals, including vitamin B12, thiamine, niacin, and zinc.
Three slices of hard salami contain (1):
- Calories: 99
- Protein: 7 grams
- Fat: 8 grams
- Carbs: 0.5 grams
- Sodium: 23% of the Daily Value (DV)
- Vitamin B12: 21% of the DV
- Thiamine: 13% of the DV
- Niacin: 9% of the DV
- Zinc: 8% of the DV
- Vitamin B6: 7% of the DV
- Pantothenic acid: 6% of the DV
- Copper: 6% of the DV
- Riboflavin: 5% of the DV
Salami is especially high in sodium, with almost a quarter of your daily value in just three pieces.
Although sodium plays a key role in regulating fluid balance, consuming high amounts can increase blood pressure, especially among those who are more sensitive to its effects (2).
Salami also contains a hearty dose of vitamin B12 and niacin, both of which are important for maintaining brain function (3, 4).
Additionally, salami is rich in zinc, which is necessary for DNA synthesis, wound healing, and immune health...
Read Full Story: https://www.healthline.com/nutrition/is-salami-healthy
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