Salami is one of those foods that you’ll find in almost any event, party, or small get-together. Pair it with some cheese and wine, and it’s a match made in food heaven. You probably can’t imagine yourself not indulging in a bit of salami while on a keto diet, can you?

So let’s explore this staple starter in this article, uncovering whether or not you can enjoy it while on keto. 

What is Salami?

Salami is a type of sausage that is cured, dried, and fermented. While it’s commonly made of fatty and lean pieces of pork, other varieties of meat can also be used to make salami. 

Once the meat is blended together, it’s sprinkled with spices like salt, garlic, pepper, and vinegar to taste. Then, an active culture is added for fermentation before the meat is stuffed in a casing and hung up to air dry. During this time, the fermentation process occurs and only ends when the meat is acidic enough and the desired pH level is reached. 

Salami has a long shelf life. When properly cured, it can last  indefinitely when stored in a cool environment. 

Is Salami Keto-Friendly?

Salami is made with meat, most commonly pork, which is primarily made up of fats and proteins — the staple  macronutrients of the ketogenic diet. As you’ll remember, the keto diet requires 70-80% percent of your daily calories to come from fat, 15-35% from protein, and less than 10% from carbohydrates. 

Now, we know salami is a good source of fat and protein. What about carbs? Keto dieters love salami because of its impressively  low carbohydrate content that fits into their daily carb allowance — more on this later. 

Salami is undeniably keto-friendly, but it still pays to check the label to make sure you are monitoring your carb intake. Different brands or types of salami will have different nutritional values. While the carb content in the salami itself is inconsequential, always make sure the seasonings or fillers aren’t sneaking carbs in, and be mindful to consume it in moderation and avoid over-indulging. 

Carbohydrate Content Of Salami

There are many different brands, types, and processing methods to make salami, so the carb content will also differ depending on the specific product you consume. Some brands make salami with added sugars or fillers, which can increase its carbohydrate content. To get accurate information, always check the nutritional label. 

Generally, plain salami (without sugar) contains  0.1 grams of carbohydrates per 1 slice (about 9.8 grams). While the carb content in salami is low, nutritionists warn you to watch your consumption. Eating a hearty serving of salami can easily throw off your daily macros, which typically limits carb intake to 50 grams per day. 

Salami Nutrition Info

Aside from being low in carbohydrates, salami has a strong nutritional profile that can benefit you in your keto diet. According to the  USDA, 100 grams of salami made of dry pork and beef is rich in micro and macronutrients. Specifically, this serving size would contain 31.65 grams of fat and 21.07 grams of protein. 

Salami is also a good source of vitamins, including: 

• Vitamin B-12 (1.15ug): Essential for nerve function and red blood cell production 
• Vitamin D3 (0.9ug): Good for calcium absorption and bone health
• Vitamin A (1.0ug): Improves vision, immune system function, and growth and development 
• Vitamin E (0.64mg): Supports immune health and cellular signaling and protects the body from oxidative stress. 

Aside from vitamins, minerals are also abundant in salami. These include sodium (1756.0mg), zinc (2.67mg), iron (1.36mg), potassium (363.0mg), magnesium (20.0mg), calcium (24.0mg), copper (0.1mg), phosphorus (192.0mg), selenium (33.6ug), and manganese (0.95mg). 

Salami also contains leucine (1.73g), lysine (1.87g), and arginine (1.36g) amino acids, which are essential for protein synthesis and metabolic functions. It also contains monounsaturated fats (14.72g) and polyunsaturated fats (4.89g) to support heart health. 

Here’s a snapshot of the nutritional profile of 100 grams of salami: 

Ways to Incorporate Salami Into Your Keto Meal Plan

Salami can be eaten on its own as a snack or starter for your keto meals. But if you’re looking to incorporate it into your breakfast, lunch, or dinner recipes, here are some ideas: 

• Salami Salad: The slightly salty flavor and interesting crunch of salami can add interest to your regular salads. Mix sliced salami with your favorite salad ingredients, such as leafy greens, olives, cherry tomatoes, and cheese, and drizzle them with olive oil. 
• Salami Sandwich: No, we don’t mean a regular bread sandwich. Make your own keto-friendly sandwich by swapping out bread for lettuce wraps, cucumber, or pork rinds! Fill your keto buns with salami, cheese, and your favorite dressing. 
• Salami Pizza: Didn’t know you could eat pizza on keto? You can, but without the crust. Try making your own cauliflower or cheese-based crust, add a tomato sauce spread, and top with salami, cheese, and your go-to pizza toppings. Place your unique keto concoction in the oven and bake until crispy and golden. 
• Salami Roll-Ups: If you want a salami-filled bite-sized snack, you can whip up your own salami and cheese roll-ups. Place a slice of salami and layer it with keto-friendly cheese. Roll it up and enjoy! 
• Salami Stir-Fry: You can also stir-fry salami with vegetables like bell peppers, onions, and zucchini for a hearty keto meal. Sauté your ingredients with olive oil and season with herbs and spices for extra flavor. 

There are plenty of ways you can add salami to your keto diet, so feel free to get creative! Just remember to consume salami in moderation. Nutritionists also recommend balancing your meals with other nutrient-dense foods, including vegetables, fish, and lean meats. 

Keto-Friendly Alternatives For Salami

Salami is tasty enough for you to want to add it to your daily meals. But don’t be afraid to add some variety to your diet. There are plenty of alternatives to salami that have a similar macronutrient profile. Here are some that seasoned keto dieters swear by: 

• Chicken Breast: Chicken is a staple in the keto diet because of its high protein content. The best part is it’s essentially carb-free. Chicken is also less fatty than salami and is versatile enough to be used in any keto recipe. You can also swap this out for turkey! 
• Pepperoni: If you’re looking for something that has a similar taste and texture as salami, then pepperoni is the next best thing. It’s not only low in carbs but also rich in fat and protein, making it the perfect accompaniment to your keto pizzas and sandwiches. Take note, however, that pepperoni is high in sodium, so watch your consumption. 
• Prosciutto: Prosciutto is a dry-cured ham from Italy. Like salami, it’s rich in protein and fat and only has a negligible carb content. You can add prosciutto to your salads, or make it the base ingredient for wraps, sandwiches, omelets, and more. 
• Tuna: For days when you feel like taking a break from red meat, consider tuna as an alternative. It’s zero-carb and protein-rich and is also a good source of omega-3 fatty acids, which are essential for supporting heart health. You can add tuna to your salads, sandwiches, or wraps — or eat it straight out of the can for a quick snack. 

Conclusion

Keto dieters swear by salami as a good addition to a keto meal plan. It has a negligible carb content but is rich in fat and protein. But heed their advice and consume it in moderation. While salami is generally keto-friendly, always watch your consumption and make sure you’re not going beyond your daily carb allowance.

Frequently Asked Questions

Is Salami Okay to Eat on a Keto Diet?

You can definitely eat salami on a keto diet. A slice of salami only has 0.1 grams of carbohydrates, making it fit well into your daily macros. 

What are the Nutritional Benefits of Salami?

Salami is high in fat and protein, the staple macronutrients of the keto diet. 100 grams of pork and beef salami contains 31.65 grams of fat and 21.07 grams of protein. It’s also rich in vitamins, minerals, and amino acids.