Are Salami and Pepperoni Keto Friendly? A Comprehensive Guide

December 29, 2025 •

5 min read

Statistics show that pepperoni is America's favorite pizza topping, and salami is a staple on charcuterie boards. For those on a ketogenic diet, the good news is that most plain, natural varieties of these cured meats are indeed keto friendly, but the key is vigilance in checking labels for hidden sugars and fillers.

Quick Summary

This guide examines the nutritional profile of salami and pepperoni, detailing why they are generally suitable for a ketogenic diet. It covers how to choose the right products, potential pitfalls like hidden carbs, and how to incorporate these meats into a low-carb lifestyle safely.

Key Points

Generally Keto-Friendly: Most traditional salami and pepperoni are high in fat and protein while being very low in carbohydrates, making them suitable for a ketogenic diet.
Check Labels for Hidden Carbs: Many commercial brands add sugar, dextrose, or other fillers that can increase the carbohydrate content. Always read the nutrition label and ingredient list carefully.
High in Sodium: Both meats are high in sodium due to the curing process. Consumption should be in moderation, especially for those monitoring their sodium intake.
Excellent Keto Snacks: Salami and pepperoni can be used for quick, high-fat, and low-carb snacks, like 'chips' or roll-ups with cheese.
Vary Your Fat Sources: While rich in fat, it's important to balance your intake with healthier fat sources like avocados and olive oil, rather than relying solely on processed meats.

Salami on a Ketogenic Diet

Salami is a type of cured sausage typically made from fermented and air-dried meat, most often pork or beef. Its inherent properties—high fat and protein with very low carbohydrate content—make it an excellent candidate for the keto diet. For instance, a 100g serving of no-sugar-added salami typically contains less than 1g of carbohydrates, falling well within the daily limits for maintaining ketosis. The fermentation process provides the distinct flavor and also helps in its preservation, reducing the need for carb-heavy fillers.

Nutritional Advantages of Salami

Beyond being low in carbs, salami offers several nutritional benefits for those on keto:

High Fat Content: With approximately 31.65g of fat per 100g, salami provides a dense source of the macronutrient vital for fueling the ketogenic state.
Good Source of Protein: It is rich in protein, an important macronutrient for muscle repair and satiety, containing around 21.07g per 100g.
Rich in B Vitamins: Salami is a source of Vitamin B12, which supports nerve function, and Thiamin (B1), which helps in energy conversion.
Essential Minerals: It contains essential minerals like zinc, iron, and selenium, which play roles in immunity and metabolic functions.

Pepperoni and its Place in a Keto Lifestyle

Pepperoni is a type of American salami, typically made from cured pork and beef seasoned with paprika and cayenne pepper. Similar to salami, standard pepperoni is an ideal keto-friendly food. An average 1-ounce (28g) serving of pepperoni contains around 12g of fat, 6g of protein, and, crucially, about 0g of carbohydrates. This zero-carb profile makes it a highly versatile and convenient snack or ingredient for keto meals.

How to Enjoy Pepperoni on Keto

Keto Pepperoni Chips: Bake pepperoni slices on a baking sheet at 400°F for about 10 minutes until crispy, then blot excess grease.
Pizza Bites: Use pepperoni slices as a base for mini pizzas, topping with keto-friendly sauce and mozzarella cheese.
Roll-Ups: Wrap pepperoni slices around cheese sticks, bell pepper strips, or pickles for a quick, savory snack.

Potential Downsides and What to Watch For

While salami and pepperoni are generally keto-friendly, they are not without their considerations. Both are processed meats and should be consumed in moderation as part of a balanced diet.

High Sodium Content: Both meats are notoriously high in sodium, which is a necessary part of the curing process. Excessive sodium can be an issue for some individuals, so moderation is key.
Added Sugars and Fillers: Some brands use fillers like starches or add sugars to their products, which can increase the carbohydrate count. Always check the ingredient list for hidden carbs. For a truly clean option, look for varieties labeled "no sugar added" or "natural".
Saturated Fats: Both are high in saturated fats. While fat is the cornerstone of a keto diet, it's wise to ensure your fat intake comes from a variety of sources, including healthier fats from avocado, nuts, and olive oil, rather than relying solely on processed meats.

Comparison: Salami vs. Pepperoni on Keto

To provide clarity, here is a comparison table outlining the key differences and similarities between salami and pepperoni for a ketogenic diet.


Feature	Salami (General)	Pepperoni (American)
Carbohydrates	Extremely low, often <1g per serving	Generally zero carbs per serving
Fat Content	High; typically provides a significant fat macro	Very high, providing substantial fat macros
Primary Meat	Can vary, often pork or a mix of pork and beef	Specific blend of pork and beef
Flavor Profile	Cured, fermented, and often garlicky	Smoked, spiced with paprika and cayenne
Hidden Sugars	Potential for added sugars or starches in some varieties; label reading is a must	Similar risk of added dextrose or sugar; check labels
Sodium	High sodium content due to curing process	Also high in sodium; moderation is required
Probiotic Benefit	As a fermented meat, some varieties may contain healthy bacteria beneficial for gut health	Generally does not offer the same probiotic benefits as some fermented salamis

How to Find Truly Keto-Friendly Versions

Navigating the deli aisle requires a strategic approach to avoid hidden carbs. Follow these tips to ensure your choices are genuinely keto-compatible:

Read the Nutrition Label: Don't just assume. Look at the Total Carbohydrates and Sugars line. For true keto, these should be as close to zero as possible per serving.
Inspect the Ingredients List: Scan the list for any form of sugar (dextrose, corn syrup, etc.), fillers (wheat, starch), or additives that could raise the carb count.
Choose Uncured Varieties: "Uncured" products are preserved using natural alternatives like celery powder instead of synthetic nitrates, though this doesn't guarantee a low-carb profile. Always double-check.
Buy Quality, Whole Meats: When possible, seek out products from butchers or specialty stores that focus on natural, high-quality, keto-friendly options.

Conclusion

In summary, both salami and pepperoni are valuable and delicious options for a ketogenic diet, provided you select the right products. Their high fat and protein content, coupled with a minimal carb load, make them excellent choices for snacks, meals, and satisfying cravings. The critical step is to become a savvy consumer by carefully reading labels to avoid brands that add unnecessary sugars, fillers, or starches, which would compromise your ketosis. With the right choices, these cured meats can be a flavorful and convenient part of your low-carb journey.

Outbound Link

For more information on the principles and guidelines of a ketogenic diet, you can refer to the detailed guide from a reputable health resource like Healthline(https://www.healthline.com/nutrition/ketogenic-diet-101).

Keto-Friendly Recipes with Salami and Pepperoni

Keto Deli Meat Lunchbox: A simple, no-cook lunch with salami, other deli meats, cheese, olives, and vegetables.
High Fat Salami Snack: Thinly sliced salami served with avocado slices and cheese crisps for a quick, filling snack.
Keto 'Pizza' Bites: Use pepperoni cups filled with low-carb marinara and melted mozzarella.
Salami Roll-Ups: Spread cream cheese on salami slices and roll up with a chive or pickle spear inside.

Note: While salami and pepperoni are keto-friendly, they are often high in sodium and saturated fat. Always consume in moderation and prioritize a variety of whole, nutrient-dense foods to support overall health.

Frequently Asked Questions

Yes, you can eat salami on a keto diet. Authentic, dried salami is naturally low in carbohydrates, making it an excellent choice for a high-fat, low-carb lifestyle. Be sure to check the label for any added sugars or fillers that may be used in commercial brands.

Most plain pepperoni is keto-friendly as it is high in fat and zero-carb. However, like salami, some brands may add extra ingredients like sugar or dextrose. Always review the nutritional information to confirm the carbohydrate count.

Many cured meats like salami, prosciutto, and pepperoni are acceptable on a keto diet due to their high fat and protein content. The key is to check for sneaky added sugars or starches, which are common in flavored or pre-sliced deli meats.

Standard pepperoni typically has a very low carb count, often around 0 grams of net carbs per serving. An ounce of pepperoni (about 28g) provides roughly 12g of fat and 6g of protein, with minimal to no carbs.

To avoid hidden carbs, always read the ingredient list for terms like 'sugar,' 'dextrose,' 'starch,' or 'corn syrup'. Opt for uncured or natural varieties and choose high-quality products from reputable butchers or brands that specify 'no sugar added'.

While both are typically keto-friendly, pepperoni is a specific type of American salami seasoned with paprika and cayenne. Some authentic fermented salamis might contain healthy bacteria, but both are generally high in fat and sodium. Pepperoni is more reliably zero-carb, while some salami varieties might have trace amounts of carbs.

You can use them as a quick snack on their own, roll them up with cheese, use them as a low-carb pizza topping, or bake them into crispy chips. Pair them with vegetables like olives or bell peppers for a balanced meal.