Bologna Sandwich Nutrition Facts

Calories, fat, protein, and carbohydrate values for Bologna Sandwich.

Calories

There are 331 calories in Bologna Sandwich.

331

Nutrition Facts
Bologna Sandwich
Serving Size:

1

sandwich (98 grams)

Amount Per Serving
Calories from Fat 172
Calories 331

% Daily Value*

Total Fat 19 grams

Saturated Fat 4.6 grams

Trans Fat 0 grams
Polyunsaturated Fat 7.4 grams
Monounsaturated Fat 5.6 grams

Cholesterol 23 milligrams

Sodium 634 milligrams

Potassium 162 milligrams

Total Carbohydrates 30 grams

Dietary Fiber 1.5 grams

Sugars 4.5 grams
Protein 9.4 grams
0.7%

Vitamin A

0.4%

Vitamin C

8.2%

Calcium

13%

Iron

Percent Daily Values are based on a 2000 calorie diet.

Category
Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Burritos / Sandwiches / Wraps (Perishable)

How long would it take to burn off 330 KCal?
Walking (3mph) 89 minutes
Running (6mph) 32 minutes
Bicycling (10mph) 46 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

The bologna sandwich has long been a popular staple in many homes and lunchboxes. With its simple yet satisfying combination of slices of bologna sandwiched between two slices of bread, this sandwich offers a convenient and flavorful meal option. In this expert article, we will explore the features, benefits, and drawbacks of the bologna sandwich, as well as its nutritional profile and considerations.

Features of the bologna sandwich:

Versatility:
The bologna sandwich is a versatile creation that can be adapted to individual preferences. It can be enjoyed on a variety of breads, including white, whole wheat, or even a crusty roll. It also pairs well with a variety of condiments and toppings, including mustard, mayonnaise, lettuce, tomato and pickles, allowing for a personalized taste experience.
Convenience:
One of the outstanding features of the bologna sandwich is its convenience. It can be prepared quickly, making it an ideal option for those with busy schedules or limited meal preparation time. Whether it’s for a school lunch, a workday meal or a picnic, the bologna sandwich is a go-to choice that offers a satisfying and hassle-free option.

Benefits of the Bologna Sandwich:

Protein:
The bologna sandwich provides a remarkable amount of protein, with approximately 9.4 grams per serving. Protein is essential for several bodily functions, including muscle repair and growth, hormone production, and immune system support. Including protein-rich foods like the bologna sandwich in your diet can contribute to overall health and well-being.
Energy source:
With its moderate caloric content, the bologna sandwich can be a good source of energy. Each serving contains approximately 331 calories, making it an appropriate option for individuals seeking a balanced meal that provides sustained energy throughout the day. The combination of carbohydrates from the bread and protein from the bologna contributes to this energizing effect.

Disadvantages of the bologna sandwich:

Sodium content:
An important consideration when eating the bologna sandwich is its sodium content. One serving of the sandwich contains approximately 634 milligrams of sodium, which is approximately 26% of the recommended daily value. High sodium intake can potentially contribute to health problems such as high blood pressure, so individuals with specific dietary restrictions or health concerns may need to monitor their sodium intake.
Processed meat:
Bologna is classified as a processed meat, which means it has undergone various methods of preservation, such as curing and smoking. Processed meats have been linked to an increased risk of certain health conditions, including cardiovascular disease and certain types of cancer. Therefore, it is advisable to consume processed meats, such as the bologna sandwich, in moderation and as part of a balanced diet.
The bottom line:
The bologna sandwich, with its simplicity and satisfying taste, remains a popular choice for many. While it offers benefits such as convenience, protein, and a source of energy, it is important to be aware of its sodium content and the fact that it falls into the processed meat category. As with any food, moderation and balance are key. Incorporating the bologna sandwich into a well-rounded diet that includes a variety of nutrient-dense foods can help ensure a healthy and enjoyable eating experience.
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While the bologna sandwich can be enjoyed as part of a balanced diet, it is important to consider portion sizes and overall dietary choices. It is a good idea to choose whole-grain bread and pair the sandwich with nutrient-rich toppings such as lettuce, tomatoes, and other vegetables. In addition, incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your overall diet is important for maintaining a healthy eating pattern.

What are some healthier alternatives to the traditional bologna sandwich?

Yes, there are alternatives to the traditional bologna sandwich that can improve its nutritional value. Consider using leaner meats such as turkey or chicken instead of pork or beef bologna. You can also opt for whole-grain bread or wraps to increase fiber. Adding fresh vegetables and using healthier condiments like mustard or hummus can also improve the nutritional profile of the sandwich. Experimenting with different ingredients and exploring creative combinations can open up a range of healthier options.