Meat and Poultry / Processed Meats
Sausage, bologna
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 165kcal / 2530kcal (6%) |
Macronutrients
Protein | 10.1 g/ 71g (14%) | ||||||
Total Fat | 11.7 g/ 42g (27%) | ||||||
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Total Carbs | 4.9 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0.75 mcg RAE/ 700mcg RAE (0.11%) |
Vit B1 | 0.28 mg/ 1mg (23%) source |
Vit B2 | 0.34 mg/ 1mg (26%) source |
Vit B3 | 2.5 mg NE/ 16mg NE (15%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 180 mg/ 750mg (24%) source |
Phosphorus | 121 mg/ 700mg (17%) source |
Iron | 2.7 mg/ 12mg (22%) source |
Sodium | 598 mg/ 1500mg (39%) |
What is this food?
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
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
- 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
Images
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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