Salami vs. Pepperoni — Health Impact and Nutrition Comparison

Origin

Pepperoni was created in New York by Italians who moved there in 1919. Whereas salami was created in Italy in the Roman ages, many European countries have versions.

Price

Salami is more expensive than pepperoni.

Methods of preparation

The main difference between pepperoni and salami is that pepperoni is prepared by curing meat, either pork or beef. It has finer ground meat with spicier flavors compared to salami. Covering the whole pepperoni is an artificial casing. On the other hand, salami has to undergo two steps of preparation which are fermentation and drying. Salami has to be mixed with yeast and bacteria to start the fermentation process. In addition, salami is cased in a gut casing, which is natural.

Shelflife

Salami has a longer shelf life; even if cut, it can stay in a clean environment without refrigeration for 40 days. This is the main important usage of this meat in old civilizations where refrigerators didn't exist. A constant supply of meat that can stay up to 40 days without rotting.

Taste

Pepperoni is saltier and spicier than salami. Pepperoni is finer ground meat that is mostly softer than salami; however, both are soft cuts with a wide range of flavor profiles.

In this article, we will discuss the difference between pepperoni and salami according to their differences based on their nutritional content, diet and weight loss, and health impacts.

You can also read the comparison of pepperoni vs chorizo. 

Glycemic index

Both pepperoni and salami are low glycemic index foods.

Calories

Pepperoni is 1.5 times higher in calories compared to salami. This difference is very significant between them.

Pepperoni contains 504 calories in comparison to salami which contains 336 calories. 

Carbs

They are both low in carbs. Comparatively, salami contains more carbs than pepperoni.

Protein

Salami is richer in proteins than pepperoni. Pepperoni contains 19.25g of proteins, whereas salami contains 21.85g.

It is important to note that both are rich in protein and have complete essential amino acid profiles.

Fats

Fat contents in both foods are very high and must be considered during diets and everyday consumption of pepperoni or salami. Pepperoni contains almost double the amount of fat as salami. Nearly 46% of pepperoni's weight is fat.

Their fat profiles are mainly distributed among saturated fats and monounsaturated fats. The latter has a higher content in both.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Salami

1

Saturated Fat: Sat. Fat 9.316 g

Monounsaturated Fat: Mono. Fat 11.127 g

Polyunsaturated fat: Poly. Fat 2.529 g

Pepperoni

2

Saturated Fat: Sat. Fat 17.708 g

Monounsaturated Fat: Mono. Fat 20.77 g

Polyunsaturated fat: Poly. Fat 4.458 g

Contains less Sat. FatSaturated Fat

-47.4%

Contains more Mono. FatMonounsaturated Fat	+86.7%
Contains more Poly. FatPolyunsaturated fat	+76.3%

Cholesterol

Pepperoni is higher in cholesterol than salami. Pepperoni contains 97mg of cholesterol, while salami contains 89mg.

Vitamin profile

Comparatively, salami has a richer and more versatile vitamin profile than pepperoni. Salami is richer in vitamins B1, B2, B3, B5, B6, B12. On the other hand, pepperoni is richer in vitamins A, D, and E.

The vitamin B complex content of salami is very rich and satisfies high amounts of the recommended daily values of each of the B complex vitamins.

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.

Salami

7

Pepperoni

4

Contains more Vitamin B1Vitamin B1	+35.4%
Contains more Vitamin B2Vitamin B2	+38.9%
Contains more Vitamin B3Vitamin B3	+21.4%
Contains more Vitamin B5Vitamin B5	+29.1%
Contains more Vitamin B6Vitamin B6	+26.8%
Contains more Vitamin B12Vitamin B12	+16.9%
Contains more CholineCholine	+82.6%

Contains more Vitamin EVitamin E	+368.2%
Contains more Vitamin DVitamin D	+30%
Contains more Vitamin KVitamin K	+81.3%
Contains more FolateFolate	+66.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0IU

Mineral profile

Salami is richer in all minerals. Salami is richer in phosphorus, zinc, copper, and iron. In addition, salami has a higher content of sodium which is a matter of concern. Noting that pepperoni is also high in sodium.

Both are very high in sodium. Pepperoni and salami contain 1582mg and 1740mg of sodium per 100g serving, respectively. Pepperoni covers up to 70% of the recommended daily sodium intake.

In the diagram below, we can visualize their distribution. 

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.

Salami

5

Pepperoni

1

Contains more PotassiumPotassium	+15.3%
Contains more IronIron	+17.3%
Contains more CopperCopper	+292.3%
Contains more ZincZinc	+20.1%
Contains more PhosphorusPhosphorus	+20.9%

Contains more CalciumCalcium

+26.7%

~equal in Magnesium ~18mg

~equal in Sodium ~1582mg

~equal in Manganese ~1.074mg

~equal in Selenium ~29µg

Vegan

Pepperoni and salami are excluded from the vegan diet. However, some vegan alternatives for both are available. Each vegan version is usually made out of wheat gluten and other spices.

Keto

On a keto diet, you can consume pepperoni and salami. They have low carbohydrate and glycemic index, and their macronutrient makeup comprises protein and lipids. However, it is vital to note that the salt level of these foods should be considered when consuming them.

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Both pepperoni and salami are processed meats typically high in saturated fats and cholesterol. An increased intake of saturated fats and cholesterol is associated with an increased risk of heart disease and stroke (1).

Processed meats like pepperoni and salami often contain high levels of sodium, which can contribute to hypertension (high blood pressure), a significant risk factor for CVD (2).

Both pepperoni and salami often contain nitrates and nitrites, which are used as preservatives and to enhance flavor and color. There is some evidence to suggest that excessive consumption of nitrates and nitrites, especially from processed meats, may be linked to an increased risk of certain cardiovascular conditions (3).

Both pepperoni and salami are calorie-dense foods, which can contribute to weight gain if consumed in excess. Obesity is a risk factor for cardiovascular disease.

In summary, both pepperoni and salami are processed meats that are typically high in saturated fats, cholesterol, sodium, and calories, which are all factors that can contribute to cardiovascular disease risk. Consuming these meats in moderation and as part of a balanced diet is important for reducing the risk of CVD. Choosing leaner protein sources and reducing your intake of processed meats can also help promote heart health.

Cancer

Nitrates and nitrites in processed meat have a role in inhibiting bacterial growth, increasing the shelf life of these products. However, nitrates are transformed into nitrites due to the effect of anaerobic bacteria. Nitrites have a carcinogenic characteristic that must be considered while consuming processed meat. The meat industry is trying to find alternatives for nitrites and nitrates; however, finding an alternative is challenging due to their multi-role usage (4).

Digestion

Both pepperoni and salami may trigger heartburn.

People with acid reflux, GERD, peptic ulcer disease, IBS, inflammatory bowel disease (Crohn’s disease and ulcerative colitis), and pancreatitis should avoid both pepperoni and salami, as they may worsen the symptoms (5, 6, 7).

People with gastroparesis may also benefit from avoiding these foods.

Alternatives

Vegan pepperoni has different products used to make pepperoni, like tofu, vital wheat gluten, legumes, etc. The fat, cholesterol, and sodium level are drastically decreased and provide a healthy alternative to pepperoni. However, taste and flavor must be compromised in this case.

On the other hand, there are vegan alternatives to salami, mainly made with vital wheat gluten. Like pepperoni, fat, cholesterol, and sodium levels are decreased.

Both vegan alternatives provide healthier alternatives to the standard pepperoni and salami. Their nutritional content would be decreased from most negative health impacts like fat, sodium, and cholesterol. However, their protein content would also be reduced. In addition to that difference, the taste and flavor would be changed; however, vegan pepperoni and salami producers are catering to those qualities to match the standard pepperoni and salami as much as they can.