Italian sausage vs. Salami — Health Impact and Nutrition Comparison

Taste

The taste of salami and Italian sausage is different. Salami is a cured sausage with a more concentrated flavor due to the ingredients. While Italian sausages are often seasoned with fennel seeds, this gives them a unique flavor. It is possible to change the taste of sausage. You can make them spicy or soft, depending on your preference, but you cannot change the taste of the salami.

Macronutrients

Salamis contain more proteins.

Italian sausages are higher in water, fats, and carbs. Neither of these products has fiber. You can read the detailed information in the corresponding sections below. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Italian sausage

3

Protein: 19.12 g

Fats: 27.31 g

Carbs: 4.27 g

Water: 47.13 g

Other: 2.17 g

Salami

2

Protein: 21.85 g

Fats: 25.9 g

Carbs: 2.4 g

Water: 45.19 g

Other: 4.66 g

Contains more CarbsCarbs

+77.9%

Contains more ProteinProtein	+14.3%
Contains more OtherOther	+114.7%

~equal in Fats ~25.9g

~equal in Water ~45.19g

Fats

Italian sausages contain more overall fats than salamis. In particular, salamis have less saturated fats, but Italian sausages have more mono- and polyunsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Italian sausage

2

Saturated Fat: Sat. Fat 10.195 g

Monounsaturated Fat: Mono. Fat 17.108 g

Polyunsaturated fat: Poly. Fat 3.518 g

Salami

1

Saturated Fat: Sat. Fat 9.316 g

Monounsaturated Fat: Mono. Fat 11.127 g

Polyunsaturated fat: Poly. Fat 2.529 g

Contains more Mono. FatMonounsaturated Fat	+53.8%
Contains more Poly. FatPolyunsaturated fat	+39.1%

~equal in Saturated Fat ~9.316g

Calories

The number of calories in Italian sausages is slightly higher than in salamis. They contain 344 calories per 100g, whereas salamis contain 336 calories per 100g. 

It is important to note that these two are considered high-calorie foods.

Minerals

Let’s have a look at the mineral content of these two products. Salami is relatively richer in minerals than Italian sausage. It has 17 times more manganese, and three times more copper, more iron, potassium, magnesium, zinc, and phosphorus.

On the other hand, Italian sausages contain calcium and less sodium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Italian sausage

2

Salami

5

Contains more CalciumCalcium	+40%
Contains less SodiumSodium	-57.3%

Contains more CopperCopper	+346.3%
Contains more ZincZinc	+22.6%
Contains more PhosphorusPhosphorus	+12.4%
Contains more SeleniumSelenium	+42.3%

~equal in Magnesium ~19mg

~equal in Potassium ~316mg

~equal in Iron ~1.56mg

Vitamins

Generally, Italian sausages are relatively richer in vitamins. 

Salamis contain significantly higher concentrations of Vitamin B2 and Vitamin B3. They are also high in Vitamin B12 and Vitamin B6. On the other hand, Italian sausages contain more vitamins A, E, C, folic acid, and B1.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Italian sausage

5

Salami

6

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+13.6%
Contains more Vitamin B1Vitamin B1	+69.8%
Contains more FolateFolate	+66.7%

Contains more Vitamin B2Vitamin B2	+53.2%
Contains more Vitamin B3Vitamin B3	+45.3%
Contains more Vitamin B6Vitamin B6	+39.1%
Contains more Vitamin B12Vitamin B12	+16.9%
Contains more CholineCholine	+19.6%

~equal in Vitamin D ~1µg

~equal in Vitamin K ~3.2µg

Glycemic Index

The glycemic index of a food is a value that shows how quickly or slowly a food can cause an increase in blood glucose levels. The glycemic index of salamis and Italian sausages is equal; it is 28. Both sausages are considered low-lycemic index foods.

Acidity

The acidity level of salamis equals 10.4, while Italian sausages have an acidity level equal to 6.3. Both are acidic.

Benefits of Eating Red Meat

Red meat is rich in iron, which is an essential mineral. Our bodies need iron to make hemoglobin and a protein in red blood cells. Red meat is also a good source of Vitamin B12, which helps to keep nerve and red blood cells healthy, and zinc, which keeps the immune system working correctly. In addition, red meat provides protein, which helps build healthy bones and muscles (1).

Other Health Benefits

Salamis and Italian sausages offer several essential nutrients that benefit the body. They both are good sources of protein. 100 g of salami contains 21 g of protein, 50% of adults' recommended daily intake reduces muscle mass loss. Protein is a nutrient that helps to develop and repair strong muscles. Also, it may help to reduce the loss of muscle mass that often occurs with age (2).

Healthy Alternatives

There are healthier alternatives to these sausages, which are vegan. Vegan alternatives to salami are mainly done with vital wheat gluten. In this case, the fat, cholesterol, and sodium levels are decreased. The manufacturers of vegan sausages and salami try to ensure these qualities meet the standards as much as possible (3).

Ketogenic (Keto) Diet

Eating high-fat and low-carb food, including red meat, pork, and beef, is recommended during the keto diet.

So, you can consume salami and Italian sausage on a keto diet. Both sausages have low carbohydrate and glycemic content, and the macronutrients are mainly comprised of proteins and lipids (3). 

Weight Loss

Italian sausages and salamis are not recommended on weight-loss regimens, primarily because of their high fat and salt content.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Despite being popular ingredients in many dishes, salami and Italian sausage are known to contain high levels of saturated fat and sodium. When consumed excessively, these nutritional components can contribute significantly to the development of cardiovascular issues (4, 5). 

Processed meats like salami and Italian sausage have been linked to an increased risk of heart disease due to their high sodium and nitrate content. 

It's important to note that the daily recommended consumption of sodium for adults is 2.3 g. (6).

Individuals mindful of their heart health should approach the consumption of these cured meats with caution and consider alternatives lower in saturated fat and sodium. By incorporating moderation and opting for leaner protein sources, individuals can help mitigate the risks associated with these flavorful delicacies.

Diabetes

According to studies, there is a link between eating red meat and type 2 diabetes. Red meat, mainly processed meats, contains high amounts of heme iron, which can increase your blood sugar level.

One study shows that women who often consume red meat have an almost one-third higher risk of developing type 2 diabetes than women who eat less red meat (7).

Cancer

The nitrates and nitrites present in processed meats play a role in inhibiting bacterial growth, which increases the shelf life of these foods. However, nitrates are converted to nitrites by anaerobic bacteria. Nitrite has carcinogenic properties that must be considered when consuming processed red meats such as salami and Italian sausages (8).

Red Meat Allergy

Red meat allergy is a common food allergy that includes any age group. Those sensitive to cat serum albumin can have an allergic reaction to red meat that cross-reacts with albumin in pork. Also, people who are allergic to alpha-gal should avoid all meat types.

Symptoms of a red meat allergy include hives, vomiting, stomach cramps, and, in rare cases, anaphylaxis. These symptoms usually last three to six hours after red meat (9).