Salami

Q: How many calories in 3.52 oz of salami?

About 396 calories, with roughly 15g of protein. 3.52 oz weighs about 100g. Use the slider above for any other portion.

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

396

cal per 100 g

Portion explorer

How much are you eating?

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

= 3.5 oz

Calories

396

Protein

15g

Carbs

15.4g

Fat

30.5g

Protein 15% Carbs 16% Fat 69%

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Salami is 69% 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 396 cal. Adjust down for lighter, up for heavier.

Walking

113

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.

Fiber0.2 g1%

Sugar6.21 g—

Saturated fat10.58 g53%

Cholesterol90 mg30%

Sodium623 mg27%

Potassium1372 mg29%

Calcium94 mg7%

Iron1.55 mg9%

Magnesium31 mg7%

Zinc3.08 mg28%

Vitamin C0.7 mg1%

Vitamin A4 mcg0%

Vitamin D0.8 mcg4%

Vitamin B60.489 mg29%

Vitamin B121.76 mcg73%

Folate8 mcg2%

Niacin4.803 mg30%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Bacon

28 fewer calories per 100g · +14g protein.

Cal368 Protein29.5 g Fat25.9 g

Beef

86 fewer calories per 100g · -3g protein.

Cal310 Protein11.7 g Fat28.4 g

Pork Sausage

108 fewer calories per 100g · -6g fat.

Cal288 Protein15.4 g Fat24.8 g

Common questions

The stuff people actually ask.

How many calories in 3.52 oz of salami?

About 396 calories, with roughly 15g of protein. 3.52 oz weighs about 100g. 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 salami 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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