Meat and Poultry / Processed Meats
Sausage, salami
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 244kcal / 2530kcal (9%) |
Macronutrients
Protein | 16.2 g/ 71g (22%) | ||||||
Total Fat | 18.7 g/ 42g (44%) | ||||||
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Total Carbs | 2.7 g/ 348g (0.78%) | ||||||
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Vitamins
Vit A | 5 mcg RAE/ 700mcg RAE (0.71%) |
Vit B1 | 0.12 mg/ 1mg (10%) |
Vit B2 | 0.11 mg/ 1mg (8%) |
Vit B3 | 3.7 mg NE/ 16mg NE (23%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 43 mg/ 750mg (5%) |
Phosphorus | 111 mg/ 700mg (15%) |
Iron | 1.4 mg/ 12mg (11%) |
Sodium | 1023 mg/ 1500mg (68%) |
What is this food?
Sausage or salami (processed meat). It’s a protein food made from ground meat, usually cured and seasoned.
Why it matters to health
Per 100g, it provides protein, but it’s also high in saturated fat (7.84g) and sodium (1023mg), plus cholesterol (62mg). Too much of these, especially from processed meats, can make it harder to keep your heart-healthy targets for fat and salt. The good part: when eaten in smaller portions, it can help you meet protein needs for your daily meals and snacks. Aim to balance it with fiber-rich foods (vegetables, fruits, whole grains) to support better overall nutrition.
Healthier tips
- Keep portions small: use sausage/salami as a side or topping, not the main bulk of the meal.
- Balance your plate: add lots of non-starchy vegetables (e.g., pechay, kangkong, broccoli) and a carb you can control (rice in proper serving, or whole grains).
- Watch sodium: if you have sausage/salami for lunch, choose lower-salt options for dinner and snacks (less bagoong, instant noodles, processed snacks).
- Try frequency: limit to once or twice a week, then rely more on fresh lean proteins (fish, chicken, eggs, tofu).
- For snacks: pair with fruit or yogurt instead of more processed meat.
Common Filipino dishes
Pork salami sandwich, Spaghetti with salami, Fried rice with sausage/salami, Pancit with sausage, Breakfast with tocino or 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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