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Meat and Poultry  / Processed Meats

Sausage, bologna Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 165kcal / 2530kcal (6%)

Macronutrients

Total Fat
11.7 g/ 42g (27%)
Saturated Fat
4.43 g/ 20g (22%)
Cholesterol
29 mg/ 300mg (9%)
Unsaturated Fat
5.54 g
Total Carbohydrates
4.9 g/ 348g (1%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
2.8 g/ 63g (4%)
Protein
10.1 g/ 71g (14%)

Vitamins

Vitamin A
0.75 mcg RAE/ 700mcg RAE (0.11%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.28 mg/ 1mg (23%)
source
Vitamin B2
0.34 mg/ 1mg (26%)
source
Vitamin B3
2.5 mg NE/ 16mg NE (15%)

Minerals

Calcium
180 mg/ 750mg (24%)
source
Iron
2.7 mg/ 12mg (22%)
source
Phosphorus
121 mg/ 700mg (17%)
source
Sodium
598 mg/ 1500mg (39%)
What is this food?
AI-assisted
Sausage or bologna is a processed meat (protein) usually made from ground meat, salt, and seasonings, then cured and/or cooked. In a 100g serving, it provides about 165 kcal and around 11.7g fat, with some saturated fat and cholesterol.
Why it matters to health
AI-assisted
It can help you meet your daily protein needs, which supports muscle and keeps you full. But sausage/bologna is also typically higher in sodium (about 598mg per 100g) and saturated fat (about 4.43g), plus cholesterol (about 29mg). Too much of these, especially if eaten often, may make it harder to manage blood pressure and heart health. Since it’s low in fiber (0g), it’s best paired with high-fiber foods (like vegetables and whole grains) to balance your meals.
Healthier tips
AI-assisted
  • Portion matters: keep it to a small serving (e.g., a few slices) and not a daily main.
  • Balance your plate: pair with vegetables (at least half the plate) and a fiber-rich carb (brown rice, whole wheat, or kamote).
  • Watch sodium: if you eat sausage/bologna, go lighter on salty sides (instant noodles, salted fish, processed sauces).
  • Choose better options when you can: look for lower-sodium or less-processed variants.
  • Fit it into your day: with 3 full meals plus 1–2 snacks, use sausage/bologna as an occasional add-on to a meal, not as the main protein every time.
Common Filipino dishes
Sausage and egg breakfast, Bologna sandwich, Hotdog or bologna fried rice, Macaroni salad with bologna, Pancit with sausage
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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