The ketogenic diet can be hard to follow because it has quite a few restrictions. You need to consume either under 50 grams or less than 10% of your calories through carbohydrates. While that can be difficult, many people can stick to it due to the motivating weight loss results! If you are considering the keto diet or are already utilizing it, it is essential to know precisely what you can and cannot eat to keep your body in a state of ketosis. Your meals will consist primarily of fatty meats and fish, nuts and seeds, oils, and other low-carb food sources.
Salami is keto-friendly. The average serving contains zero to two grams of carbohydrates per serving. This means that you would have to consume vast amounts of the salami for it to break you out of a state of ketosis. The best keto alternatives are Wild Planet Wild Pink Salmon, Kirkland Signature Chicken Breast, and Brami Keto Garlic & Rosemary Dip.
In this article we will discuss the nutritional value and different varieties of salami, as well as other keto alternatives. Let’s dig in!
Contents
- Is Salami Healthy?
- Salami Nutritional Facts
- Foustman’s Pork Fennel & Pepper All-Natural Uncured Salami
- Foustman’s Turkey San Francisco Style All-Natural Uncured Salami
- Foustman’s Pork Cabernet Wine All-Natural Uncured Salami
- Volpi Genoa Salame
- Volpi Traditional Peppered Salami
- Columbus Craft Meats Cacciatore Salami
- Columbus Craft Meats Calabrese Salami
- Columbus Craft Meats Crespone Salami
- Columbus Craft Meats Felino Salami
- Columbus Craft Meats Finocchiona Salami
- Columbus Craft Meats Genoa Salami
- Columbus Craft Meats Hot Sopressata Salami
- Healthy Keto Alternatives to Salami Products
- Salmon
- Chicken of the Sea Wild Catch Alaskan Salmon
- Wild Planet Wild Pink Salmon
- Veggie Dip
- Naya Roasted Red Pepper Cauliflower Dip
- Brami Keto Garlic & Rosemary Dip
- Tuna
- Starkist Chunk Light Tuna in Water
- Genova Premium Yellowfin Tuna in Olive Oil
- Chicken
- Wild Planet Organic Roasted Chicken Breast
- Kirkland Signature Chicken Breast
- Final Thoughts
- Related Questions
Is Salami Healthy?
While salami is not the worst meat option, it is typically very processed. The number of ingredients in salami is very dependent on the brand and flavoring. Some salamis use alcohol in their recipes, as well.
Nitrates and nitrites are common ingredients in salami to help with preservation and extending shelf life. However, there is some controversy around these two compounds, as they may cause health problems. They can create an acidic environment in the stomach, which can lead to conditions as serious as bowel cancer.
On the positive side, salami is relatively low in calories per serving. While it depends on the brand, salami does tend to have a decent amount of protein and minimal sugar. In addition, the grams of carbohydrates per serving are usually very low, making this meat an excellent option for anyone on the keto diet.
Salami Nutritional Facts
Foustman’s Pork Fennel & Pepper All-Natural Uncured Salami
Here is some important nutrition information to note (per serving):
- Calories: 80
- Total fat: 4.5g
- Total carbohydrate: 1g
- Total sugars: <1g
- Protein: 7g
These are the ingredients in the Pork Fennel & Pepper All-Natural Uncured Salami:
- Pork
- Sea salt
- Pinot Grigio wine
- Contains less than 2% of: cane sugar, spices, natural flavoring, garlic, lactic, and starter culture
Foustman’s Turkey San Francisco Style All-Natural Uncured Salami
Here is some important nutrition information to note (per serving):
- Calories: 70
- Total fat: 3g
- Total carbohydrate: 1g
- Total sugars: <1g
- Protein: 7g
These are the ingredients in the Turkey San Francisco Style All-Natural Uncured Salami:
- Turkey (dark meat)
- Sea salt
- Wine
- Contains less than 2% of: cane sugar, spices, natural flavoring, garlic, lactic, and starter culture
Foustman’s Pork Cabernet Wine All-Natural Uncured Salami
Here is some important nutrition information to note (per serving):
- Calories: 80
- Total fat: 4.5g
- Total carbohydrate: 1g
- Total sugars: <1g
- Protein: 7g
These are the ingredients in the Pork Cabernet Wine All-Natural Uncured Salami:
- Pork
- Sea salt
- Cabernet sauvignon wine
- Contains less than 2% of: cane sugar, spices, natural flavoring, garlic, lactic, and starter culture
Volpi Genoa Salame
Here is some important nutrition information to note (per serving):
- Calories: 130
- Total fat: 11g
- Total carbohydrate: <1g
- Total sugars: 0g
- Protein: 6g
These are the ingredients in the Genoa Salame:
- Pork
- Sea salt
- Sugar
- Spices
- Natural flavoring
- Starter culture
Volpi Traditional Peppered Salami
Here is some important nutrition information to note (per serving):
- Calories: 130
- Total fat: 11g
- Total carbohydrate: <1g
- Total sugars: 0g
- Protein: 6g
These are the ingredients in the Traditional Peppered Salami:
- Pork
- Sea salt
- Sugar
- Pepper
- Natural flavoring
- Garlic
- Starter culture
Columbus Craft Meats Cacciatore Salami
Here is some important nutrition information to note (per serving):
- Calories: 110
- Total fat: 8g
- Total carbohydrate: 0g
- Total sugars: 0g
- Protein: 8g
These are the ingredients in the Cacciatore Salami:
- Pork
- Salt
- Sugar
- Sherry wine
- Spices
- Fresh garlic
- Ascorbic acid
- Rosemary extract
- Sodium nitrite
- Lactic acid starter culture
- Sodium nitrate
Columbus Craft Meats Calabrese Salami
Here is some important nutrition information to note (per serving):
- Calories: 90
- Total fat: 7g
- Total carbohydrate: 2g
- Total sugars: 1g
- Protein: 6g
These are the ingredients in the Calabrese Salami:
- Pork
- Salt
- Nonfat dry milk
- Sugar
- Corn syrup
- Wine
- Red pepper
- Spices
- Chili pepper
- Garlic powder
- Lactic acid starter culture
- Sodium nitrite
- Sodium nitrate
Columbus Craft Meats Crespone Salami
Here is some important nutrition information to note (per serving):
- Calories: 110
- Total fat: 8g
- Total carbohydrate: 0g
- Total sugars: 0g
- Protein: 8g
These are the ingredients in the Crespone Salami:
- Pork
- Salt
- Sugar
- Sherry wine
- Spices
- Fresh garlic
- Ascorbic acid
- Rosemary extract
- Lactic acid starter culture
- Sodium nitrite
- Sodium nitrate
Columbus Craft Meats Felino Salami
Here is some important nutrition information to note (per serving):
- Calories: 110
- Total fat: 8g
- Total carbohydrate: 0g
- Total sugars: 0g
- Protein: 8g
These are the ingredients in the Felino Salami:
- Pork
- Salt
- Sugar
- Sherry wine
- Spices
- Fresh garlic
- Ascorbic acid
- Sodium nitrite
- Lactic acid starter culture
- Sodium nitrate
Columbus Craft Meats Finocchiona Salami
Here is some important nutrition information to note (per serving):
- Calories: 100
- Total fat: 7g
- Total carbohydrate: 0g
- Total sugars: 0g
- Protein: 8g
These are the ingredients in the Finocchiona Salami:
- Pork
- Salt
- Sugar
- Sherry wine
- Spices
- Fresh garlic
- Ascorbic acid
- Rosemary extract
- Sodium nitrite
- Lactic acid starter culture
- Sodium nitrate
Columbus Craft Meats Genoa Salami
Here is some important nutrition information to note (per serving):
- Calories: 80
- Total fat: 6g
- Total carbohydrate: 1g
- Total sugars: 0g
- Protein: 7g
These are the ingredients in the Genoa Salami:
- Pork
- Salt
- Sugar
- Wine
- Spices
- Dextrose
- Garlic
- Ascorbic acid
- Lactic acid starter culture
- Rosemary extract
- Sodium nitrite
- Sodium nitrate
Columbus Craft Meats Hot Sopressata Salami
Here is some important nutrition information to note (per serving):
- Calories: 90
- Total fat: 6g
- Total carbohydrate: 1g
- Total sugars: 0g
- Protein: 7g
These are the ingredients in the Hot Sopressata Salami:
- Pork
- Salt
- Corn syrup
- Chile de Arbol
- Wine
- Sugar
- Paprika
- Spices
- Dextrose
- Ascorbic acid
- Lactic acid starter culture
- Sodium nitrite
- Sodium nitrate
Healthy Keto Alternatives to Salami Products
Salmon
Chicken of the Sea Wild Catch Alaskan Salmon
High in omega-3s and protein, this salmon is a great nutritious alternative to salami!
Nutrition Info:
- Calories: 110
- Total fat: 1.5g
- Total carbohydrates: 0g
- Total sugars: 0g
- Protein: 23g
Ingredients:
- Pink salmon
- Water
- Sea salt
Wild Planet Wild Pink Salmon
This salmon is a great choice, as it has no salt and is sustainably caught in Alaska!
Nutrition Info:
- Calories: 60
- Total fat: 1g
- Total carbohydrates: 0g
- Total sugars: 0g
- Protein: 12g
Ingredients:
- Wild pink salmon
Veggie Dip
Naya Roasted Red Pepper Cauliflower Dip
Add this tasty dip to a sandwich, or use it as a dip for some veggies to have a healthy keto snack!
Nutrition Info:
- Calories: 60
- Total fat: 5g
- Total carbohydrates: 6 g
- Total sugars: 0g
- Protein: 2g
Ingredients:
- Cauliflower
- Sesame paste
- Roasted red peppers
- Olive oil
- Dried onion
- Garlic
- Sea salt
- Herbs and spices
- Citric acid
Brami Keto Garlic & Rosemary Dip
This brand carries numerous flavors that are all vegan, keto, and Mediterranean!
Nutrition Info:
- Calories: 50
- Total fat: 4g
- Total carbohydrates: 2g
- Total sugars: 0g
- Protein: 2g
Ingredients:
- Lupini beans
- Water
- Extra virgin olive oil
- Sunflower oil
- Garlic
- Sea salt
- Lime juice from concentrate
- Rosemary
- Spices
Tuna
Starkist Chunk Light Tuna in Water
With 0 grams of carbs per serving, this tuna can be consumed regularly on the keto diet!
Nutrition Info:
- Calories: 70
- Total fat: 0.5g
- Total carbohydrates: 0g
- Total sugars: 0g
- Protein: 17g
Ingredients:
- Light tuna
- Water
- Vegetable broth
- Salt
Genova Premium Yellowfin Tuna in Olive Oil
With no sugar or carbohydrates, and a ton of protein per serving, this tuna is a great option!
Nutrition Info:
- Calories: 210
- Total fat: 11g
- Total carbohydrates: 0g
- Total sugars: 0g
- Protein: 29g
Ingredients:
- Solid light yellowfin tuna
- Olive oil
- Salt
Chicken
Wild Planet Organic Roasted Chicken Breast
High in protein with no carbohydrates, Wild Planet’s chicken is a healthy sandwich filler!
Nutrition Info:
- Calories: 60
- Total fat: 1g
- Total carbohydrates: 0g
- Total sugars: 0g
- Protein: 12g
Ingredients:
- Organic chicken breast
Kirkland Signature Chicken Breast
This canned chicken comes extra lean and with a high amount of protein!
Nutrition Info:
- Calories: 60
- Total fat: 1g
- Total carbohydrates: 0g
- Total sugars: 0g
- Protein: 13g
Ingredients:
- Chicken breast meat
- Water
- Seasoning (salt, modified food starch, sodium phosphates, chicken broth, natural flavors)
Final Thoughts
Salami can be consumed on the ketogenic diet due to its meager amount of carbohydrates per serving. While salami is processed and not very healthy, it is also a decent choice for protein, calories, and sugar.
There are numerous brands and flavors, giving you many options to pick from. If you want to try a different keto-friendly replacement for salami, you could try chicken breast, veggie dip, tuna, or salmon!
Related Questions
Is Salami Dairy-Free?
Some salami products contain dairy, such as nonfat dry milk.
Is Salami Gluten-Free?
Depending on how processed the salami is, it may contain gluten ingredients.
Is Salami Kosher?
Salami can be kosher, depending on the brand.
Is Salami High In Cholesterol?
The average slice of salami contains 11 mg of cholesterol.