Bologna

Q: How many calories in serving of bologna?

About 76 calories, with roughly 3.2g of protein. serving weighs about 28g. Use the slider above for any other portion.

The default answer to "what am I eating for protein."

272

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 1.0 oz

Calories

Protein

3.2g

Carbs

1.6g

Fat

6.4g

Protein 17% Carbs 8% Fat 75%

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Bologna is 75% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 272 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Raw → Cooked

Meat loses roughly 25% of its weight to water during cooking. 4 oz raw becomes about 3 oz cooked. Every number here is for cooked weight — if your scale or recipe reads raw, multiply by 0.75 first.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar0 g—

Saturated fat6.997 g35%

Cholesterol83 mg28%

Sodium1120 mg49%

Potassium313 mg7%

Calcium92 mg7%

Iron1.25 mg7%

Magnesium15 mg4%

Zinc1.22 mg11%

Vitamin C15.8 mg18%

Vitamin E0.25 mg2%

Vitamin A13 mcg1%

Vitamin B60.227 mg13%

Vitamin B120.59 mcg25%

Folate7 mcg2%

Niacin3.463 mg22%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Yachtwurst

Almost identical calories · +3g protein.

Cal268 Protein14.8 g Fat22.6 g

Pork Sausage

16 more calories per 100g · +4g protein.

Cal288 Protein15.4 g Fat24.8 g

Beef

22 fewer calories per 100g · +16g protein.

Cal250 Protein27.1 g Fat14.9 g

Common questions

The stuff people actually ask.

How many calories in serving of bologna?

About 76 calories, with roughly 3.2g of protein. serving weighs about 28g. Use the slider above for any other portion.

Grilled vs. baked vs. pan-seared — do the calories differ?

Not from the cooking method itself. All three yield roughly the same numbers per 100g cooked. What changes calories is what you add: a tablespoon of olive oil is +120 cal, a sugary marinade can add 40–80 per portion.

Is bologna actually healthy, or is that marketing?

By the numbers on this page: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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