Is Salami a Healthy Choice for Weight Watchers?

Salami is one of the most relished items among non-vegetarian lovers across the globe. This is a cured sausage abundantly found in food stores and meat shops. In India, you can get a variety of salami including chicken, ham, beef, and pork. The flavours of salami are ideal for perking up boring sandwiches and party platters. But unfortunately, this is NOT an option for health conscious folks or weight watchers.

Why Salami is NOT a Healthy Food Choice?

Fat Content

Salami is unhealthy owing to the fat content in it. Did you know just about 1-ounce serving of salami contains 7 grams of total fat? This is almost 11 per cent of the daily value of a healthy individual based on a 2,000-calorie diet. It comprises of 2.7 grams of saturated fat. This is very unhealthy as it raises levels of bad cholesterols (LDL) in body and increases your risk for heart disease. Salami also contains trans fats. This is also an important factor for raising your LDL cholesterol. These fats can also reduce healthy HDL cholesterol levels! 100 grams of chicken salami has 230 calories and 1 gram of saturated fat and trans fats each.

Increases Weight Gain Risk!!!

Salami is not a healthy choice for those who are looking forward to reduce body weight. You should opt for lean protein sources. Salami has high calorie content. Each ounce of salami will have about 6 grams of protein and 95 calories! So by including salami in your diet, you are actually consuming more calories which add to your weight.

High Sodium Amounts

Salami contains very high amount of sodium. Each 100 grams of salami has 50 mg of sodium. A high-sodium diet can lead to high blood pressure, water retention, hypertension, and heart diseases. This is also very unhealthy for kidney.


Salami is to some extent unhealthy because of it contains moderate cholesterol content. Each ounce of salami contains 21 to 25 milligrams of cholesterol. Cholesterol obtained from diet can raise LDL cholesterol levels and enhance heart disease risk. The daily cholesterol intake for a healthy individual should only restrict to about 300 milligrams.

It is better to go for chicken skin off to include good amount of proteins and nutrients from meat sources in your diet. Salami should be restricted by health conscious individuals especially those who are trying to lose weight.


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