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Salami

Salami

EverydayCookedSalted

Salami is a fermented, air-dried cured sausage traditionally made from seasoned pork and beef, though regional variations exist. This preserved meat develops its characteristic dense texture and tangy flavor through a weeks-long curing process that concentrates proteins and fats while incorporating spices like garlic, peppercorns, and wine. While rich in protein, its high sodium content and saturated fat levels make it a food to enjoy in moderation, particularly notable in charcuterie boards and sandwich preparations.

Macro Impact

A 2 oz serving contains 191 calories, 12g protein, 1g carbs, and 15g fat.

Calorie Burn

How long would it take to burn off 191 calories?
Walking3.5 mph, moderate pace
44 min
YogaModerate effort, gentle pace
32 min
SwimmingModerate effort, freestyle
24 min
Biking12-14 mph, moderate effort
20 min
StairsStair climbing, moderate pace
22 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size2 oz (56.7 g)
Amount per serving
Calories191
% Daily Value*
Total Fat15g
19%
Saturated Fat5g
26%
Trans Fat0.3g
Polyunsaturated Fat1g
Monounsaturated Fat6g
Cholesterol50mg
17%
Sodium987mg
43%
Total Carbohydrate1g
0%
Dietary Fiber0g
0%
Total Sugars0.5g
Includes Added Sugars0g
0%
Protein12g
Vitamin D0.6mcg
3%
Calcium9mg
1%
Iron0.9mg
5%
Potassium179mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
1 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
15 / 78 g
19%
Monounsaturated
6 / 31 g
20%
Polyunsaturated
1 / 23 g
6%
Saturated
5 / 23 g
23%
Trans
0 g
Cholesterol
50 / 300 g
17%
Omega 3
0 / 5 g
2%
Omega 6
1 / 19 g
7%
Omega 9
6 g
Protein
Protein
12 / 80 g
15%
Amino Acids
Histidine
0 / 3 g
12%
Isoleucine
1 / 2 g
38%
Leucine
1 / 3 g
31%
Lysine
1 / 2 g
45%
Methionine
0 / 1 g
23%
Phenylalanine
1 / 2 g
27%
Threonine
1 / 1 g
45%
Tryptophan
0 / 0 g
52%
Valine
1 / 2 g
31%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
18%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
3 / 15 mg
23%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
36%
Folate
2 / 400 mcg
0%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
4%
Vitamin E
0 / 15 mg
1%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
22%
Iron
1 / 13 mg
7%
Magnesium
11 / 370 mg
3%
Manganese
1 / 2 mg
27%
Phosphorous
108 / 700 mg
15%
Potassium
179 / 3k mg
6%
Selenium
18 / 55 mcg
32%
Sodium
987 / 2.3k mg
43%
Zinc
2 / 10 mg
17%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
26 g
Caffeine
0 mg
Choline
53 mg
Taurine
17 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Salami, cooked, beef and pork. USDA Standard Reference, Legacy. Food ID 172936.
  2. 2.Salami, dry or hard, pork, beef. USDA Standard Reference, Legacy. Food ID 174582.
  3. 3.Deli-meat, salami, Italian, pork. Canadian Nutrient File. Food ID 5684.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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