When it comes to convenience, it’s tough to beat salami deli meat for a quick snack or meal. Salami is one of the most popular uncured meats and there are several different types, which vary in terms of flavor, texture, and the way it’s produced. Many Old World salami are named after their region or country of origin and flavored with garlic. Historically, salami was popular among Southern, Eastern, and Central European peasants because it can be stored at room temperature for up to 40 days once cut. A popular lunch meat and addition to a charcuterie board, is salami paleo?
Salami that is uncured or hard salami is considered paleo-friendly, as these contain little preservatives. However, cured salami tends to be preserved using additives and preservatives that can be bad for your health. Anything processed isn’t considered paleo-friendly. The best paleo alternatives to salami include Applegate Naturals Slow Cooked Ham and 365 Whole Foods Organic Oven Roasted Turkey Breast.
In this article, we’ll review the ingredients and nutrition of several different salami. And we also review several of the best paleo salami alternatives. Let’s dig in!
Contents
Is Salami Healthy?
There are a ton of popular news articles that paint these salami as incredibly unhealthy. Salami can be enjoyed in moderation. Salami is low in calories and carbs and is rich in protein and several essential nutrients, including B vitamins, fat, and sodium. It also contains several other micronutrients niacin, and zinc. Salami also contains a hearty dose of vitamin B12 and niacin, both of which are important for maintaining brain function. Some types are also fermented and may contain probiotics to help improve gut health.
Be Aware of Additives and Preservatives in Salami
Nitrates and Nitrites
Nitrates and nitrites are often used as preservatives in deli meats. It is added to prevent the growth of bacteria that produce botulinum toxin. And somehow, it’s become “common knowledge” that nitrates and nitrites contribute to cancer and heart disease. Some of us just have a nitrate/nitrite sensitivity and this is also commonly known as migraine triggers. But for people who don’t react to them, it’s best to limit your intake of nitrates.
High Sodium
This is another common critique of salami meats, and it’s not completely off-base. The thing is, overall sodium intake is less important than the sodium-to-potassium ratio, but since salami is high in sodium and not in potassium, that’s not a good thing, health-wise. Although sodium plays a key role in regulating fluid balance, consuming high amounts can increase blood pressure, especially among those who are more sensitive to its effects
Additives
The worst part about salami is often not the meat itself – it’s what’s added to the meat. For instance, many deli meats contain things like gluten, processed sugar, artificial flavors, and other additives. So much of the deli meat that you can buy is of a lower quality as a result, when looking a food label make sure it states: gluten-free, dairy-free, casein free, no chemical nitrates or nitrites, no artificial ingredients, no preservatives and no fillers
Different Brands of Salami
Let’s have a quick look at different common keto-friendly brands of salami and analyze their components.
Applegate Naturals Uncured Genoa Salami
Traditional Italian recipe. Rich in flavor and a hint of garlic. Gluten free, dairy and casein free. No chemical nitrates or nitrites. No artificial ingredients or preservatives and No fillers
Ingredients:
- Pork
- Sea Salt
- Dextrose
- Contains Less Than 2% Of The Following:
- Spices
- Garlic Powder
- Wine
- Swiss Chard Powder
- Lactic Acid Starter Culture (Not From Milk)
Nutrition Facts (Per 1 oz, 4 slices):
- 100 Calories
- 8g Total Fat
- 3g Saturated Fat
- 30mg Cholesterol
- 1g Total Carbohydrates
- 0g Dietary Fiber
- 0g Sugar
- 0g Added Sugars
- 7g Protein
- 420mg Sodium
ALEF All Natural Authentic Beef Dry Salami
Based on the original recipe of Evreyskaya Salami. Uncured All Natural Handcrafted beef salami with a bit salt, pepper, and garlic. Alef products are uncured, dairy free, MSG-free, gluten-free, nitrate-free, and nitrite-free. The processing plant is an allergen-free facility.
Ingredients:
- Beef
- Salt
- Dextrose
- Savory Flavor
- Celery Juice Powder
- Spices
- Cherry Powder
- Garlic,
- Lactic Acid Started Culture
- Minimally processed*
Nutrition Facts (Per 2oz, 57g):
- 130 Calories
- 10g Total Fat
- 4g Saturated Fat
- 40mg Cholesterol
- 0g Total Carbohydrates
- 0g Dietary Fiber
- 0g Sugar
- 0g Added Sugars
- 10g Protein
- 620mg Sodium
Oscar Mayer Natural Salami
Our deli meat contains no artificial ingredients. Oscar Mayer Natural Uncured Hard Salami has no added nitrites or nitrates Certified gluten free lunch meat
Ingredients:
- Pork, Beef
- Sea Salt
- Contains Less Than 2% Of:
- Water
- Cane Sugar
- Spice
- Cultured Celery Juice Powder
- Natural Flavor
- Natural Smoke Flavoring
- Extractives Of Rosemary
- Lactic Acid Starter Culture
Nutrition Facts (Per 26 g):
- 110 Calories
- 9g Total Fat
- 3g Saturated Fat
- 30mg Cholesterol
- 0g Total Carbohydrates
- 0g Dietary Fiber
- 0g Sugar
- 0g Added Sugars
- 6g Protein
- 600mg Sodium
Zoe’s Meats Sliced Original Salami
The uncured sliced salami is a classic flavoring of freshly ground, antibiotic-free pork, salt, garlic and freshly ground pepper. Zoe’s original salami is now available in a pre-sliced format. Zoe’s Original salami is made with pork raised with no antibiotics and is gluten free. All of their salamis contain no nitrites or nitrates are ever added.
Ingredients:
- Pork
- Sea Salt
- Contains Less Than 2% of the Following:
- Pinot Noir Wine
- Spices
- Natural Flavoring
- Celery Juice Powder
- Garlic
- Lactic Acid Starter Culture
Nutrition Facts (Per 1 oz, 28g):
- 80 Calories
- 5g Total Fat
- 5g Saturated Fat
- 20mg Cholesterol
- 1g Total Carbohydrates
- 0g Dietary Fiber
- 1g Sugar
- 0g Added Sugars
- 7g Protein
- 530mg Sodium
Wild Boar Salami by Creminelli
Salami is made with a mixture of field-harvested Texas wild boar and all-natural Duroc pork belly, and seasoned with wine-soaked cloves and juniper berries. Wild boar meat is leaner, tangier, and deeper in color making a more exotic product.
Ingredients:
- Wild Boar
- Pork
- Sea Salt
- Natural Flavors (Celery Powder)
- Organic Spices
- Sugars
- Organic Garlic
- Starter Cultures (In a collagen casing)
Nutrition Facts (Per 1 oz, 28g):
- 100 Calories
- 7g Total Fat
- 5g Saturated Fat
- 30mg Cholesterol
- 0g Total Carbohydrates
- 0g Dietary Fiber
- 0g Sugar
- 0g Added Sugars
- 8g Protein
- 490mg Sodium
Healthy Paleo-Friendly Alternatives to Salami
Applegate Naturals Slow Cooked Ham
No Antibiotics or Added Hormones. No Chemical Nitrites or Nitrates. No Artificial or GMO Ingredients. Whole30 Approved. Gluten Free, Sugar Free, Dairy Free and Casein Free.
Ingredients:
- Pork
- Pork Broth
- Contains Less Than 2% Of The Following:
- Sea Salt
- Cultured Celery Powder
- Spice Extractives
- Rosemary Extract
- Spices (Bay, Cinnamon, Cloves, Pimento, Black Pepper)
Nutrition Facts (Per 2 slices, 55g):
- 60 Calories
- 2g Total Fat
- 5g Saturated Fat
- 30mg Cholesterol
- 0g Total Carbohydrates
- 0g Dietary Fiber
- 1g Sugar
- 0g Added Sugars
- 11g Protein
- 440mg Sodium
365 Whole Foods Organic Oven Roasted Turkey Breast
365 by Whole Foods Market deli meats are made with premium ingredients and provide a clean source of protein for your meals.
Ingredients:
- Organic Turkey Breast
- Water
- Organic Distilled White Vinegar
- Sea Salt
- Natural Flavor
- Organic Honey
Nutrition Facts (Per 2 oz, 56g):
- 70 Calories
- 2g Total Fat
- 0g Saturated Fat
- 30mg Cholesterol
- <1g Total Carbohydrates
- 0g Dietary Fiber
- 0g Sugar
- 0g Added Sugars
- 12g Protein
- 410mg Sodium
In Conclusion
Salami is one of the most popular deli meats and a good source of protein. Since there are a lot of types, in terms of flavor and texture, this can add a lot of variety to your diet. In order for salami to be paleo approved it needs to be uncured, all-natural and contains no preservatives. Hard salami is the best option for a paleo-friendly diet. Double-check nutritional information to ensure salami does not contain nitrates/nitrites, additives, gluten or dairy. Salami is low in calories and carbs and is rich in protein and several essential nutrients, and can be included into a healthy diet.
Related Questions
Is Salami Allowed on Keto?
Yes — dried, natural salami is high in fat and protein and extremely low in carbohydrates, making it a keto-friendly food. Just be sure to stay away from the preservative-filled, sugar-loaded versions of it that are often found in the deli aisle.
Is Salami High in Cholesterol?
The average 3 slices of salami contains 30 mg of cholesterol. The daily recommended amount for someone at risk for heart disease is 200 mg or less, and it is 300 mg or less for someone not at risk.
Is Salami Gluten-Free?
This is a complicated answers. Processed meat including salami are rich in gluten because different types of cereal are used in their production. Choose uncured and hard salami processed in a gluten-free environment. It is extremely important to double check ingredient labels.
What is a Charcuterie Board?
Pronounced (“shahr-ku-tuh-ree”) is the art of preparing and assembling cured meats and meat products. A charcuterie board is an assortment of meats, cheeses, artisan breads, olives, fruit, and nuts, all artfully arranged on a serving board.