Is Salami Healthy? (7 Tips For Weight Loss) 

There are many different types of cold cuts and sausages available in grocery stores, which makes it difficult to choose a healthy alternative. 

For example, Salami. If you love Salami but aren’t sure if it’s a healthier alternative to other sausages, this article is perfect for you. Find out what exactly Salami is, how many calories it contains, and how to stay in shape while indulging in this delicious type of Italian air-dried sausage. 

Salami is a fermented and cured type of sausage, containing air-dried meats. It is popular in Europe, especially in Italy, Germany, France, Spain, and Hungary. There are different types of Salami. 

Although Salami is delicious, is it actually healthy?

Salami is not necessarily considered a “healthy” food, as it is processed food, high in calories, fat, and sodium. Therefore, we recommend consuming Salami in moderation or on rare occasions. However, there are a few health benefits of eating a small amount of Salami, which we will discuss further in this article.

Here are seven steps that explain what Salami is, the calorie amount in one ounce of Salami, as well as how to stay fit and healthy while eating this classic Italian food. 

1. What is Salami?

2. How Many Calories Are in One Ounce of Salami?

3. Understand How Many Calories You Need to Consume in a Day

4. Understand Your Macronutrients (Protein, Carbs, & Fats) 

5. How to Stay in Shape and Build Muscle

6. Make Sure To Have a Consistent Cardio Schedule

7. How to Increase Your Activity Level 

Now that we know our seven steps, let’s get into the details that will help you stay in shape while enjoying some delicious Salami.

Tip 1: What is Salami?

Salami is a cured and fermented air-dried sausage usually made with pork. There are many different types of Salami, such as Felino, Soppressata, Pepperoni, Genovese, Chorizo, and Finocchiona among others.

It is also a convenient type of food, as it doesn’t need refrigeration which makes it great for long travel destinations. Salami also has a long shelf life, as it contains low water activity and has acidifying cultures, additives, preservatives, antioxidants, colorings, and flavorings.

The word “Salami” originated in Italy from the plural form “Salame,” which translates to “salt” (sale). Although “Salame” is used to refer to all types of salted meats, it eventually referred to the kind we know as Salami today, which is spiced and salted meat, that is left in a cleaned animal casing to undergo natural fermentation and drying, which could last for years. 

To make Salami, three important steps take place. Preparation, fermentation, and drying. 

During preparation, the raw meat (either beef or pork) is coarsely ground and mixed with the additional ingredients, as well as lactic acid and bacterial starter culture, if the particular Salami type requires it.

The fermentation process is important as it allows the healthy organisms to grow in the product, which prevents the toxic ones to spread. This procedure has been around for thousands of years. 

The drying process requires often the use of edible mold (Penicillium) or flour to treat the casing to add more flavor, as well as prevent spoilage, and help with the drying process. 

The temperature and humidity also play a major role and are precisely controlled according to size.

Since there are different types of Salami with different cuts of meat and additional ingredients, they also differ on whether the Salami is cured using additives such as sodium nitrate or if it’s cured - also known as “uncured” - only with salt and organic additives such as celery powder. However, the uncured version can still contain nitrites derived from natural sources, which might also be potentially harmful. 

The quality of the Salami depends on the quality of ingredients, as well as the level of technology and knowledge used during the production process. 

Let’s find out what goes into making a traditional Italian Salami. 

In a classic Italian Salami, you will find either beef or pork, sometimes even veal, minced fat, garlic, salt, white pepper, herbs, vinegar, and wine. Some regions would also include venison, turkey, goose, horse, and donkey meat.

The meat mixture is then being fermented for a day and stuffed into either a natural casing that is edible, or a cellulose casing that is inedible, and hung to cure. Different recipes ask for heat at around 40 °C (104 °F) to be applied to speed up drying and fermentation. At a higher temperature - around 60 °C (140 °F) fermentation stops when the Salami reaches its desired pH. However, the Salami isn’t fully cooked at this point, which would take 75 °C (167 °F) or higher. 

Although Salami is a fermented and cured sausage, it is still considered uncooked - though not raw - and therefore can be prone to foodborne pathogens, such as Salmonella bacteria which is often found in uncooked meats. As well as Listeria Monocytogenes and E. coli.

It is therefore recommended to heat up Salami prior to consumption to kill any harmful bacteria.

Now that we know what Salami is, let’s take a look at the nutrition facts and see how many calories are in one ounce of Salami.

Tip 2: How Many Calories Are in One Ounce of Salami?

Whether you live a sedentary lifestyle or an active lifestyle, it’s important to understand how many calories you need to consume daily. As weight loss is really the concept of calories in vs. calories out.

Let’s take a look at the nutrition facts. As you can see, one ounce - which is about two slices - of Salami has 140 calories with a macronutrient ratio of 1 gram of carbs, 8 grams of protein, and 11 grams of fat. 

Although two ounces of Salami have a moderate amount of protein and are low in carbs, it is high in fats and sodium with 600 mg, which is relatively high. 

A good rule of thumb for dieting is a nice balance of macronutrients, which is sticking to 30% carbs, 40% protein, and 30% fats. 

According to the American Heart Association, the daily amount of sodium intake should be less than 2,300 mg. 

Higher amounts of sodium are associated with bloat and too much water retention, as well as higher blood pressure levels. 

In addition, studies have shown that high-sodium diets can lead to stomach cancer.

Processed foods, in general, are linked to a risk for various other cancers such as esophageal colorectal, bladder, and breast cancer. 

Highly processed foods like Salami also contain “sodium nitrate” to keep the meat fresh longer. However, consuming high amounts of sodium nitrates also leads to various cancer types. 

Since the calories are moderate, they can be easily incorporated into your daily calorie intake, as long as you work out. However, keep in mind that Salami is highly processed, and therefore only recommended to eat in moderation. 

There are a few health benefits to eating Salami in moderation while maintaining a balanced diet with fresh foods and less processed foods. Salami is rich in niacin, thiamine, and B vitamins such as vitamin B-12, which is essential for metabolism, energy production, brain function, and DNA synthesis. 

Since most Salamis go through a fermentation process, they tend to be high in probiotics which are essential to help with immunity, heart health, and support digestion.

The key aspect is to understand how many calories you need to eat in a day and to make sure not to overeat on your total accounted calories for the day. 

Although two ounces of Salami have a moderate amount of protein, in order for you to build muscle, you need to consume a higher amount of protein. So when you eat Salami in a sandwich, for example, make sure you eat it accompanied by greens and also make sure to eat protein-rich foods throughout the day. 

Now that we know a little bit more about the nutrition facts of one ounce of Salami, let’s take a look at how many calories you need to consume daily to stay in shape.

Tip 3: Understand How Many Calories You Need to Consume in a Day

Great health and fitness are all about calorie or energy balance, which means that you can still eat your fats and carbs, and stay in shape. 

If you burn more calories than you consume, then you will find yourself in a “caloric deficit” which is the only way fat loss can occur. 

You can easily overeat on unhealthy, processed foods that are high in fats and carbs, especially when something is as delicious as Salami. Overeating is usually the quickest way to get out of shape. 

To stay healthy and in shape, we need to first go over your daily caloric needs and figure out how many calories you need in a day, as well as figure out how much of each macronutrient you should be consuming.

There are a few factors that determine your daily calorie intake. Such as weight management, weight loss, or weight gain. Other factors that play a major role are your gender and your height. 

So, how do you know how many calories you should be eating in a day?

The answer is through trial and error and finding a calorie range that allows you to lose 1-2 pounds of fat per week. 

However, a good place to start is to multiply your body weight by 12 or to use an online TDEE (Total Daily Energy Expenditure) calculator.

Your TDEE relies heavily on how active you are and how much movement you see in your day.

Within your TDEE lies a subsection, which is called TEPA (Thermic Effect of Physical Activity) which accounts for 15-30% of your entire day’s worth of calories.

This means, you are in control of 15-30% of how much you can eat, which is a huge portion of calories.

It’s important to find foods that keep you full longer and still deliver a balanced amount of macronutrients. 

If you’re someone who loves to eat a lot while staying fit, then being active is the key to a balanced lifestyle that allows you to eat whatever you like, such as Salami, and stay in shape. 

Once you know your calorie intake based on your weight and height, you can then decide how much you want to decrease it. 

So, if you want to lose 1 to 2 pounds per week, we suggest you start with 100 calories less than what you are currently consuming and see if you notice a difference within a week.

If you don’t see any changes in your weight, decrease your calorie intake by another 100 calories and see how that works. 

However, it is suggested, to not decrease the calorie intake below 1,200 per day for women, or below 1,500 calories per day for men.

So, just calculate whatever calorie range you find, and split up your calories by following those macro guidelines. 

Now that we know how many calories to consume daily, let’s take a look at what macronutrients are.

Tip 4: Understand Your Macronutrients (Protein, Carbs, & Fats) 

Calories come from three different sources of macronutrients called protein, carbs, and fats.

I’m sure you’ve heard of these before but it’s crucial to understand the importance of what each one does and how much of each you should eat in a day. 

To sum it up briefly, proteins are in charge of muscle growth and all bodily functions, carbs provide a direct energy source to fuel your activity, fats maintain hormones, vitamin intake, and give flavor to foods. 

The main thing here is to get your protein which can be one of the most challenging things to do when dieting.

However, many Italian dishes deliver high amounts of protein without too many fats and carbs. Though Salami isn’t one of them, therefore it’s recommended to eat other protein-rich foods that are low in carbs and fat throughout the day while eating Salami.

Protein is important due to two things; it helps build and maintain muscle, and it allows you to be more satiated when dieting. 

These two aspects are crucial when dieting and it isn’t enough to simply eat less.

There are so many health benefits to getting shape and it all starts from understanding calories and macronutrients. 

In the next section of this article, we will show you how to stay in shape and build muscle.

Tip 5: How to Stay in Shape and Build Muscle

After you’ve figured out how many calories you need to consume daily, you need to make sure that you exercise regularly and increase your activity level.

The best way to do this is to build muscle and to also move more throughout your day. 

Building muscle allows you to burn calories at rest, which means you can eat more and still lose fat.

This is really the goal of working out and is what keeps you healthy as your metabolism increases.

All you need are a set of dumbbells, such as these adjustable dumbbells, to build muscle and by doing a variety of workouts that target each muscle group specifically. 

As well as a reliable treadmill, such as the Bluefin Fitness Treadmill that tracks your calories and you’re on your way to controlling the number of calories you burn. 

Regarding working out with dumbbells, it’s important not to add too much weight too soon because that could result in injury if you are unfamiliar with the correct body positions. It is better to start small and then increase the weight level. 

Here is a workout plan we’ve created for women and men, where you can get started if you are someone who is new to a resistance training regimen.

WOMEN

Day One (Full Upper):

• Weighted Crunches: 3x35 

• Lateral Raises: 4x15

• Lat Pulldowns: 4x12

• Knee Push-Ups: 4x20

• Seated Shoulder Press: 4x20 

• Dumbbell Row: 3x10

• Dumbbell Fly: 3x10

Day Two (Back/Hamstrings/Biceps):

• Hammer Curls: 3x10

• Bicep Curls: 3x10

• Hamstring Curl: 4x15

• Stiff Leg Deadlift: 4x15

• Cable Row: 4x15

• Lat Pulldowns: 4x12

• Assisted Pull-Ups: 3x10

Day Three (Legs/Butt/Abs): 

• Leg Lifts: 3x35

• Weighted Crunches: 3x35 

• Jump Squats: 4x20

• Glute Kickbacks: 4x20 each leg

• Glute Bridge: 4x20

• Goblet Squats: 4x20

• Squats: 5x5

MEN:

Day One: Chest, Shoulders, Triceps, Abs (Push Day) : 

• Cable Crunches: 4 sets 15 reps 

• Triceps Rope Push Down: 3 sets 15 reps

• Lateral Raises: 3 sets 15 reps

• Shoulder Press: 3 sets 10 reps

• Dumbbell Press: 4 sets 12 reps

• Bench Press: 3 sets 10 reps

Day Two (Legs & Abs):

• Weighted Toe Touches: 4 sets 25 reps

• Weighted Sit-Ups: 4 sets 25 reps

• Jumping Squats With Resistance Bands: 5 sets 20 reps

• Glute Bridges With Weight: 4 sets 20 reps

• Stiff Leg Deadlift (Romanian Deadlift): 4 sets 15 reps

• Weighted Walking Lunges: 2 sets 20 steps

• Goblet Squats: 4 sets 20 reps

Day Three: Back & Biceps (Pull Day):

• Hammer Curls: 3 sets 10 reps

• Bicep Curls: 3 sets 10 reps

• Seated Cable Rows: 4 sets 15 reps

• Dumbbell Rows: 4 sets 10 reps (Each Side)

• Lat Pulldowns: 4 sets 12 reps

• Assisted Pull-Ups: 3 sets 10 reps

We recommend working out at least three times per week in the beginning, since the resting days in between are important to build muscle. 

Building muscle will happen relatively fast if you are new to working out, so this is great news for anyone looking to get in shape.

Now that you know how you can build muscle, let’s take a look at how you can have a consistent cardio schedule.

Tip 6: Make Sure To Have a Consistent Cardio Schedule

Although working out and building muscle takes priority, having a consistent cardio schedule can help with expediting the fat loss process as it raises the energy expended throughout your week.

There are two types of cardio that you can do in your week that will speed up the fat loss results. Those two types come from LISS (Low-Intensity Steady State) cardio and HIIT (High-Intensity Interval Training) cardio. 

What you want to aim for is to burn around 1,000 calories of cardio every week through means of either LISS or HIIT. 

LISS is cardio that comes from walking or a brisk walk, you should be able to have a conversation while still building up a sweat.

HIIT cardio is intervals of a very high-intensity movement such as sprints, battle ropes, or kickboxing movements that aim to raise the heart rate quickly.

The benefit of HIIT is allowing yourself to burn calories in a shorter amount of time. 

We recommend having 80% of cardio coming from LISS while 20% comes from HIIT for optimal fat loss throughout the week.

The reason for this is that HIIT is very hard to consistently track as many of the calorie tracking devices are inaccurate. 

LISS is a much more reliable source of consistent movement and does not require rest as it does not shock the Central Nervous System the way HIIT can.

There’s a time and place for HIIT but just make sure that 80% of those 1,000 calories come from brisk walks and light jogs. 

You can also do a combination of resistance training and LISS or HIIT cardio, to improve your heart health and maximize fat burn. 

Now that you know how to have a consistent cardio schedule, let’s take a look at how you can increase your activity level.

Tip 7: How to Increase Your Activity Level 

Although it can be intimidating to get in shape, as it will be hard to learn and might be discouraging at the beginning, it’s definitely worth it in the long run for both your health and fitness. 

I’m sure that you’ve heard that carbs are the enemy and they’re the main driving factor at keeping us from getting a flat stomach or abs.

Carbs are your direct source of energy and they allow you to function properly and fuel your workouts and movements.

The same goes for fats. However, the body needs healthy fats to function properly and to absorb nutrients. As well as to produce hormones. 

The real enemy is inactivity and staying sedentary while eating more carbs than you need to. 

As stated in Step #3, you need to be able to burn enough calories throughout your day to put yourself at a caloric deficit.  

Therefore it is important you utilize your calories efficiently throughout your day. 

60-75% of energy expenditure comes from your basal metabolic rate (BMR) which is how much your body burns if it did nothing all day. (NASM)

10% of energy expenditure comes from the thermic effect of feeding (TEF) which is the calories you burn from digesting different foods. (NASM)

15-30% of energy expenditure comes from the Thermic Effect of Activity (TEA) which is movement such as working out and aerobics. Source (NASM) 

To sum it up, up to 30% of our energy expenditure can come from movement and activity so this is a huge portion of our weight loss journey that you can actively control.

The more movement the better and, to utilize and burn those calories, you should be moving all you can.

That’s why it’s important to increase your activity level at least 3 - 4 times a week if your goal is to get lean. 

If you are new to working out, building muscle will happen relatively fast, so this is great news for anyone looking to get in shape.

Salami is a type of food that, if eaten by someone sedentary, will probably make you gain weight as it is packed with unused calories. 

If you actively workout and build muscle, however, there is so much room to eat this delicious food and still look great.

Fats and carbs are the two macronutrients that will be more likely to be stored as energy. 

Therefore, you don’t want all of your calories simply coming from carbs or fats, you want there to be a balance coming from carbs, protein, and fats.

If you put calorie tracking, muscle building, and actively moving more altogether, foods such as Salami won’t get you off track because the formula provides so much leniency for you to shed some fat.

The important aspect is patience and dedication. Fitness, unfortunately, isn’t something that occurs overnight and is an investment that you put into yourself that pays off over time. 

Some may be genetically gifted to stay slim and skinny while others may not.

Working out allows you to be more flexible in your diet and lifestyle, which is so important if you want to sustain a lean body and stay healthy. 

This is why we need to control the number of calories we get from carbs and fats to utilize the energy we gained through movement and workouts.

The tip here is to live active and go out and seek a workout regimen. 

So, next time you’re wondering how you can lose some weight, remember that you need to build some muscle and track your calories to your specified amount. 

THERE IT IS!

It’s crucial to understand the importance of diet and working out to enjoy foods like Salami. 

In this article, we discussed what Salami is and if it’s healthy, how many calories one ounce contains, and how to stay in shape while eating Salami.

The key to healthy eating is balance and moderation. Our seven tips will help you stay fit while eating some delicious Salami.  

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