How Many Calories Are In Bologna? | Quick Facts Guide

Bologna Calorie Count By Size

Let’s anchor the ranges you’ll see at the deli and on packaged slices. One thin slice near 14–20 g often lands around 45–70 calories. A standard sandwich slice near 28–33 g usually hits 80–95. Thick or jumbo rounds can push 110–130 or more. Brand recipes vary, so use the label on the package for the exact figure.

What Drives The Number?

Meat Mix

Classic blends made with beef and pork carry more fat, which raises the calorie count. Deli data point to ~300–310 calories per 100 g for mixed-meat styles, which maps to roughly 90 calories per 28–30 g slice. Turkey styles trend lower per 100 g, so the per-slice number often drops into the 60–70 range. These patterns line up with large nutrient datasets drawn from lab analyses and brand labels.

Slice Thickness

The scale on the slicer matters. Ask for “thin,” “regular,” or “thick,” and you’ll change the weight—and the calories—without changing the recipe. Regular deli thickness is close to 1 ounce (about 28 g), which is why many nutrition panels use that size for a single slice.

Add-Ins And Moisture

Fillers, starch, milk powder, or added sugar shift carbs slightly and can nudge calories up. Moisture also varies by style. A drier, firm slice can carry more calories per gram than a higher-moisture slice at the same thickness.

Quick Reference Table (Early)

This table gives a broad view across common bologna types. Values are typical per 28 g slice; brand labels will vary.

Style	Calories (28 g)	Notes
Beef/Pork Blend	~90	About 308 kcal per 100 g reference set
Mixed Poultry & Pork	~85–95	Often near 33 g slice at ~93 kcal
Turkey	~60–70	Common brand slices show ~50–70 kcal

Planning snacks gets easier once you set your daily calorie needs. That way, a sandwich, wrap, or meat-and-cheese plate fits your day without guesswork.

Label Smarts For Slices

On packaged meat, the serving size is based on what people usually eat, not what they “should” eat. That’s why you’ll often see one slice or two slices listed. The calorie line reflects that serving size, so match your portion to the label. The serving size rules and the FDA’s label explainer page help you read those numbers with confidence.

Why The Numbers Don’t Always Match Your Memory

Brands set their own recipes. Water content, fat percentage, and binders differ. Even within one brand, “regular,” “lower fat,” and “thick cut” lines can post different calorie counts. When accuracy matters, scan the exact product you’re eating.

Common Portions And Calorie Math

These everyday builds show how total calories stack up. We’ll use typical slice weights and realistic portions you’d find at the deli counter.

Serving	Typical Weight	Calories
1 Thin Slice (deli)	14–20 g	45–70
1 Standard Slice (pack)	28–33 g	80–95
2 Standard Slices	56–66 g	160–190
Thick Cut (1 slice)	40–45 g	110–130
Classic Sandwich (2 slices + bread + mustard)	~56–66 g meat	160–190 from meat only

Choosing A Style That Fits Your Goal

If You Want The Lowest Slice

Turkey versions usually win on calories per slice. Many sit near 60–70 for a 28 g round. Pair with high-volume vegetables and a lighter spread to keep the whole sandwich in check.

If You Prefer The Classic Taste

Beef-and-pork blends often land around 90 per slice. Two slices still work in a balanced lunch when you load up the rest of the plate with produce.

If You Need A Bigger Bite

Thick cuts push the count up fast. When you go big on meat, trim elsewhere—lighter bread, pickles instead of mayo, or an open-faced stack.

Sodium, Fat, And What To Watch

Sodium drives thirst and can pile up across a day of packaged foods. Check the milligrams per serving on the panel and compare brands. Many mixed-meat slices also carry a fair share of saturated fat for the size. Swapping in turkey, picking “lower sodium” or “reduced fat,” and balancing the rest of the meal can soften that load.

For label help on serving sizes and calories, the FDA’s primer is clear and handy—see the Nutrition Facts label guide.

Make It Work In A Sandwich

Build A Balanced Stack

• Start with two slices if you like a classic stack; add extra greens for volume.
• Pick one creamy item only: cheese or mayo—not both—when you’re pacing calories.
• Mustard, vinegar, and herbs add flavor without moving the calorie needle much.

Smart Pairings

Round out the plate with raw crunchy vegetables or a fruit. That adds fiber and water, which helps one sandwich feel like a full meal.

Storage And Safety Basics

Keep opened packs chilled and sealed. Use within the window on the package once opened. If the edges turn slimy or the smell turns sour, toss it. When buying from the counter, ask for paper sheets between stacks to keep slices from fusing together in the fridge.

Numbers Behind The Ranges

Beef/Pork Reference Set

Comprehensive datasets list mixed-meat bologna near 308 calories per 100 g. That works out to ~86–95 per 28–31 g slice, which lines up with what you see on many brand panels.

Turkey Reference Set

Large nutrient tables place turkey styles near ~200–210 calories per 100 g. That maps to ~56–70 per 28–33 g slice. Many brand lines echo those numbers on the label.

How To Check Your Exact Slice

Packaged Slices

Scan the panel, note the serving size, and multiply if you use two or three slices. Some brands list one slice at 28 g; others use 32–33 g. The calories follow the weight.

Deli Counter

Ask for a “regular” thickness slice and weigh one on a kitchen scale at home once. Jot the grams down. From there, you can estimate any sandwich you build with surprising accuracy.

When You’re Counting Calories

Two slices of classic deli meat plus bread land near a 300–350 calorie sandwich before condiments. If you add cheese or mayo, you can cross 450 quickly. If you need to hold a target, swap in lighter condiments and pile on produce.

Helpful Context Before You Log It

Tracking is simpler when you use the exact brand or a reliable database entry that matches the meat type. Many entries separate mixed-meat, lower fat, and poultry-only styles so you get a closer match out of the gate.

Want a step-by-step walkthrough? Try our calorie deficit guide for planning and tracking.