Bologna is delicious Italian food that many people love. Still, some of the popular ingredients in bologna make it a difficult meal to eat for people who have specific allergies. Are you thinking about buying some bologna at the grocery store and do not know whether or not it contains gluten?
Many brands of bologna are gluten-free. However, some brands of bologna will include fillers that are based on wheat or barley and may contain gluten. Some gluten-free options include Oscar Meyer Bologna, Bar-S Turkey Bologna, Boar’s Head Bologna, and Dietz & Watson Bologna. If you are looking for a gluten-free alternative to bologna, try Applegate Organic Oven Roasted Turkey Breast.
In this article, we will discuss the nutritional value of bologna, as well as some of the most popular brands of bologna. We will then highlight healthier gluten-free alternatives to Bologna. Let’s dig in!
Contents
What is Bologna Made From?
Bologna contains several types of different meats and spices. It can be made with pork, beef, or other fillers. Bologna is similar to a hot dog in that it looks like a sausage and can be sliced up into slices or pieces you cut with a knife. Bologna contains numerous different spices, seasonings, and ingredients that make the bologna taste so delicious.
There are many different types of spices that are added to bologna to make it taste good. Some common ingredients include pepper, garlic, red or black salt/pink salt, and others.
Is Bologna Healthy?
No, bologna is not healthy for the following reasons:
- Bologna is high in fat.
- Bologna often contains preservatives like nitrates and is usually highly processed. Meat that has been preserved by smoking, curing, salting, or the addition of chemical preservatives is linked to an increased risk of colon cancer. Some experts say that compounds used as meat preservation chemicals could transform into cancer-causing chemicals in the body.
- The sodium content of one slice of bologna varies between 310 and 480 milligrams. High salt intake is linked to an increased risk of high blood pressure, a major cause of heart disease and stroke.
Popular Bologna Brands
Oscar Meyer Original Bologna
Easily the most popular brand of bologna on the market, Oscar Meyer has been around for years. While they don’t list any ingredients containing gluten on their packaging, there don’t verify that there isn’t any cross-contamination from their suppliers.
Ingredients:
- Mechanically Separated Chicken
- Pork
- Water
- Corn Syrup
- Salt
- Ground Mustard Seed
- Sodium Phosphates
- Sodium Propionate
- Potassium Chloride
- Sodium Diacetate
- Sodium Benzoate
- Flavor
- Sodium Ascorbate
- Sodium Nitrite
- Extractives Of Paprika
- Oleoresin Celery Seed
Nutrition Facts (per 28g):
- 80 Calories
- 7 g Total Fat
- 5 g Saturated Fat
- 0 g Trans Fat
- 20 mg Cholesterol
- 250 mg Sodium
- 1 g Total Carbohydrates
- 0 g Dietary Fiber
- 0 g Sugars
- 3 g Protein
Oscar Meyer Beef Bologna
The all-beef version of Oscar Meyers bologna is in the same boat as the original containing no gluten ingredients.
Ingredients:
- Beef
- Water
- Corn Syrup
- Salt
- Ground Mustard Seed
- Potassium Lactate
- Dextrose
- Hydrolyzed Beef Stock
- Sodium Lactate
- Autolyzed Yeast
- Sodium Phosphates
- Sodium Diacetate
- Sodium Ascorbate
- Sodium Nitrite
- Flavor
- Extractives Of Paprika
- Oleoresin Celery Seed
Nutrition Facts (per 28g):
- 90 Calories
- 8 g Total Fat
- 5 g Saturated Fat
- 0 g Trans Fat
- 20 mg Cholesterol
- 240 mg Sodium
- 1 g Total Carbohydrates
- 0 g Dietary Fiber
- 0 g Sugars
- 3 g Protein
Oscar Meyer Turkey Bologna
For those who don’t eat red meat, Oscar Meyer makes a turkey-based bologna that contains no gluten ingredients and has less fat, calories, and sodium.
Ingredients:
- Mechanically Separated Turkey
- Water
- Modified Food Starch
- Corn Syrup
- Salt
- Ground Mustard Seed
- Dextrose
- Sodium Phosphates
- Potassium Chloride
- Sodium Propionate
- Sodium Diacetate
- Sodium Benzoate
- Sodium Ascorbate
- Flavor
- Sugar
- Sodium Nitrite
- Extractives Of Paprika
- Celery Seed Extract
Nutrition Facts (per 28g):
- 50 Calories
- 4 g Total Fat
- 1 g Saturated Fat
- 0 g Trans Fat
- 20 mg Cholesterol
- 180 mg Sodium
- 1 g Total Carbohydrates
- 0 g Dietary Fiber
- 0 g Sugars
- 3 g Protein
Bar-S Bologna
Bar-S makes another popular bologna along with other packaged meats and cold cuts. Their bologna is gluten-free and contains no MSG.
Ingredients:
- Mechanically Separated Chicken
- Water
- Pork
- Corn Syrup
- Modified Corn Starch
- Salt
- Beef
- Potassium Lactate
- Potassium Acetate
- Sodium Diacetate
- Flavorings
- Sodium Phosphates
- Sodium Erythorbate
- Sodium Nitrite
- Dextrose
- Oleoresin Of Paprika
Nutrition Facts (per 32g):
- 90 Calories
- 7 g Total Fat
- 2 g Saturated Fat
- 0 g Trans Fat
- 30 mg Cholesterol
- 370 mg Sodium
- 1 g Total Carbohydrates
- 0 g Dietary Fiber
- 0 g Sugars
- 3 g Protein
Bar-S Turkey Bologna
Bar-S also has a turkey alternative to their traditional bologna. It also contains no gluten or MSG while having 35% less fat.
Ingredients:
- Mechanically Separated Turkey
- Water
- Corn Syrup
- Salt
- Modified Corn Starch
- Potassium Lactate
- Potassium Acetate
- Sodium Diacetate
- Flavorings
- Sodium Phosphates
- Sodium Erythorbate
- Sodium Nitrite
- Dextrose
- Oleoresin Of Paprika
Nutrition Facts (per 32g):
- 70 Calories
- 5 g Total Fat
- 5 g Saturated Fat
- 0 g Trans Fat
- 25 mg Cholesterol
- 380 mg Sodium
- 3 g Total Carbohydrates
- 0 g Dietary Fiber
- 0 g Sugars
- 4 g Protein
Bar-S Chicken Bologna
Bar-S also has a chicken alternative that is also lower in fat and calories as well as gluten-free.
Ingredients:
- Mechanically Separated Chicken
- Water
- Corn Syrup
- Salt
- Modified Corn Starch
- Flavorings
- Potassium Lactate
- Potassium Acetate
- Sodium Diacetate
- Sodium Phosphates
- Sodium Erythorbate
- Sodium Nitrite
- Dextrose
- Oleoresin Of Paprika
Nutrition Facts (per 32g):
- 70 Calories
- 5 g Total Fat
- 5 g Saturated Fat
- 0 g Trans Fat
- 20 mg Cholesterol
- 370 mg Sodium
- 3 g Total Carbohydrates
- 0 g Dietary Fiber
- 1 g Sugars
- 5 g Protein
Boar’s Head Bologna
Boar’s Head makes their bologna with hand-trimmed cuts of pork and beef and blended with spices. Board’s Head takes pride in their bologna making it with only high-quality ingredients. It is gluten-free and contains no added MSG.
Ingredients:
- Chicken (Chicken, Salt, Pepper)
- Feta (Pasteurized Milk, Cheese Cultures, Salt, Enzymes, Powdered Cellulose [Anti-caking])
- Onions
- Roasted Red Peppers (Roasted Florina Red Peppers, Water, Red Wine Vinegar, Sea Salt, Grape Must)
- Spinach
- Kalamata Olives (Organic Kalamata Olives, Water, Organic Red Wine Vinegar, Sea Salt, Grape Must)
- Dressing (Lemon Juice, Olive Oil, Salt, Black Pepper)
- Garlic
- Basil
- Rosemary
Nutrition Facts (per 4 oz):
- 190 Calories
- 8 g Total Fat
- 6 g Saturated Fat
- 0 g Trans Fat
- 5 g Polyunsaturated Fat
- 3 g Monounsaturated Fat
- 69 mg Cholesterol
- 360 mg Sodium
- 3 g Total Carbohydrates
- 2 g Dietary Fiber
- 1 g Sugars
- 17 g Protein
Dietz & Watson Bologna
Another brand you will see at your local is made by Dietz & Watson. Their bologna is gluten-free and made with their family recipe.
Ingredients:
- Beef
- Water
- Salt
- Nonfat Dry Milk
- Corn Syrup
- Sugar
- Isolated Soy Protein
- Flavoring
- Dextrose
- Sodium Phosphate
- Paprika
- Onion Powder
- Sodium Erythorbate
- Sodium Nitrite
Nutrition Facts (per 1.9 oz):
- 170 Calories
- 14 g Total Fat
- 6 g Saturated Fat
- 0 g Trans Fat
- 35 mg Cholesterol
- 490 mg Sodium
- 3 g Total Carbohydrates
- 0 g Dietary Fiber
- 2 g Sugars
- 7 g Protein
Healthier Alternatives to Bologna
Bologna isn’t the healthiest lunch meat, but several others would make great alternatives whenever that craving for a sandwich hits.
Applegate Organic Oven Roasted Turkey Breast
Applegate prides itself on never using antibiotics in its humanely raised products. The Oven Roasted Turkey Breast is no exception. Whole 30 approved, non-GMO, sugar, and gluten-free makes this turkey a great choice.
Ingredients:
- Organic Turkey Breast
- Water
- Sea Salt
- Organic Potato Starch
- Organic Chicken Broth
- Rosemary Extract
Nutrition Facts (per 55 g):
- 50 Calories
- 0 g Total Fat
- 6 g Saturated Fat
- 0 g Trans Fat
- 20 mg Cholesterol
- 380 mg Sodium
- 1 g Total Carbohydrates
- 0 g Dietary Fiber
- 0 g Sugars
- 11 g Protein
365 Whole Foods Market Black Forest Uncured Ham
Whole Foods has its own line of products that are healthier alternatives to the more popular brands. Black Forest Uncured Ham is one of their deli products. The ham is animal welfare certified, raised with vegetarian feed and carrageenan.
Ingredients:
- Pork
- Water
- Sea Salt
- Cane Sugar
- Vinegar Powder
- Cultured Celery Powder
Nutrition Facts (per 56 g):
- 70 Calories
- 2 g Total Fat
- 5 g Saturated Fat
- 0 g Trans Fat
- 35 mg Cholesterol
- 470 mg Sodium
- 1 g Total Carbohydrates
- 0 g Dietary Fiber
- <1 g Sugars
- 11 g Protein
Gusto Uncured Pepperoni
Gusto pepperoni is a good choice as it is gluten-free, dairy-free, keto-friendly, and contains no nitrates.
Ingredients:
- Pork
- Sea Salt
- Turbinado Sugar
- Natural Flavoring
- Wine
- Sweet Paprika
- Garlic
- Lactic Acid Starter Culture
Nutrition Facts (per 28 g):
- 100 Calories
- 7 g Total Fat
- 5 g Saturated Fat
- 0 g Trans Fat
- 25 mg Cholesterol
- 430 mg Sodium
- 0 g Total Carbohydrates
- 0 g Dietary Fiber
- 0 g Sugars
- 8 g Protein
Diestel Oven Roasted Turkey Breast
Turkey is one of the best options if you have a craving for deli meats. Diestel makes one of the cleanest on the market. It contains no gluten, carrageen, MSG, casein, phosphates, nitrates, or sugar. The turkeys are also raised without growth hormones, or antibiotics. Turkey is low fat and a great source of protein.
Ingredients:
- Turkey breast
- Water
- Vinegar
- Sea salt
- Organic rosemary
- Organic caramel
Nutrition Facts (per 56 g):
- 60 Calories
- 5 g Total Fat
- 5 g Saturated Fat
- 0 g Trans Fat
- 20 mg Cholesterol
- 250 mg Sodium
- 0 g Total Carbohydrates
- 0 g Dietary Fiber
- 0 g Sugars
- 13 g Protein
Final Thoughts
While bologna may be nostalgic for many of us, as adults, it is deli meat we should steer clear of, even if it is gluten-free. There are gluten-free brands for those rare times we indulge, but you should try to eat deli meats that are better for you, like turkey.
Related Questions
Is Bologna Keto?
Bologna is considered keto only if you are doing “dirty keto”. However, if you are following a strict ketogenic diet, bologna is not considered keto as it is a processed food with harmful ingredients, including sugar, sodium nitrite, and modified starch.
Is Bologna Paleo?
While most meats are paleo-friendly, processed meats like bologna should be avoided especially as most contain sugar or other fillers.