Is Genoa salami high in calories? What you need to know about this popular cured meat

November 8, 2025 •

4 min read

With around 120-150 calories per 1-ounce serving, it is a fact that Genoa salami is a calorie-dense food. This high-calorie count is largely attributed to its traditional production process, which involves a significant proportion of pork fat.

Quick Summary

Genoa salami is a cured, fermented meat characterized by its high fat and sodium content. While rich in flavor and protein, its calorie density necessitates moderation within a balanced diet.

Key Points

High in Calories and Fat: Genoa salami is calorie-dense due to its high fat content, which is a traditional part of its recipe.
Significant Saturated Fat: Much of the fat in Genoa salami is saturated fat, which means moderation is important for managing cholesterol levels.
High Sodium Content: Like most cured meats, Genoa salami is high in sodium, so it should be limited, especially for those with high blood pressure.
Good Protein Source: Despite the fat and sodium, a small serving provides a good amount of protein, contributing to satiety.
Moderation is Key: For a balanced diet, Genoa salami should be consumed in small, controlled portions and paired with healthier foods like vegetables.
Buttery Texture: The high fat ratio gives Genoa salami its distinctively soft, buttery texture, differentiating it from drier, harder salamis.
Versatile Ingredient: It can be used creatively in dishes like salads, frittatas, and charcuterie boards to add flavor without overdoing it.

A Closer Look at the Nutritional Profile of Genoa Salami

Understanding the nutritional content of Genoa salami is crucial for anyone monitoring their calorie intake. While serving sizes can vary, a standard 1-ounce (28g) portion typically contains 120-150 calories. A significant portion of these calories comes from its high fat content, which can range from 8 to 14 grams per serving, depending on the brand. Notably, a large percentage of this is saturated fat, which can impact cholesterol levels if consumed frequently. Another major nutritional consideration is the high sodium level. As a cured meat, Genoa salami relies heavily on salt for flavor and preservation, with a single serving providing a substantial portion of the recommended daily value. Despite these factors, it is a good source of protein, with around 5-7 grams per 1-ounce serving. This makes it a satisfying addition to meals, even in small quantities.

The Traditional Recipe: Why is Genoa Salami So Calorie-Dense?

The calorie and fat density of Genoa salami are a direct result of its traditional preparation. Unlike some other cured meats, authentic Genoa salami is made with a high fat-to-lean-meat ratio. The typical blend consists of about 60% lean meat and 40% pork back fat, which is essential for achieving its signature tender texture and rich, tangy flavor. This high proportion of fat provides the marbling that differentiates it from drier, harder salamis. The curing process, which involves air-drying over several months, further concentrates the nutrients and flavor, including the fat, into the final product. This concentration is why a small serving size packs such a caloric punch.

Enjoying Genoa Salami in Moderation

For those who love the taste of Genoa salami, enjoying it in moderation is the healthiest approach. Here are some simple tips:

Mindful Portion Sizes: Stick to a few slices rather than making it the main component of your meal. A little goes a long way in adding flavor.
Balance Your Plate: Pair a small portion with a large volume of low-calorie, high-fiber foods. Think a few slices with a big, leafy green salad full of fresh vegetables.
Create Flavorful Accents: Instead of a heavy sandwich, use thinly sliced Genoa salami as a flavorful topping for a frittata or a sheet-pan pizza.
Snack Smart: For a protein-packed snack, combine a couple of slices with healthy options like carrots, cucumbers, or a light cheese.

Comparison of Cured Meats: Genoa Salami vs. Others

To put Genoa salami's nutritional information into perspective, here is a comparison with other common cured meats. Please note that values can vary by brand and specific preparation methods.


Feature	Genoa Salami	Hard Salami	Pepperoni
Fat Content	Higher fat content, often with a buttery texture.	Lower fat content, drier texture due to longer curing.	Higher fat content, often almost double that of plain salami.
Calories (per 1oz/28g)	Approximately 120-150 kcal.	Can be similar or slightly lower due to dryness.	Approximately 140-150+ kcal, potentially higher than salami.
Sodium	Very high due to the curing process.	High, though sometimes less than Genoa.	Very high, especially in standard pizza pepperoni.
Key Flavor Profile	Tangy, rich, and garlicky; typically includes wine during curing.	More salty, smoky, and spicy due to longer curing.	Spicy, smoky, and savory, often with paprika and cayenne.
Best Used For	Charcuterie boards, sandwiches, salads, frittatas.	Deli platters, sandwiches, snacks.	Pizza topping, sandwiches, pasta dishes.

Making Health-Conscious Choices

While it's clear that Genoa salami is calorie-dense, that doesn't mean it needs to be eliminated from your diet entirely. The key is balance and awareness. Because of its high sodium and saturated fat levels, it's recommended to limit your intake, especially if you have high blood pressure or are watching your cholesterol. Opt for smaller portions and serve it alongside nutritious foods like fresh vegetables, whole grains, and lean proteins to create a more balanced meal. For example, a delicious antipasto salad with a sprinkle of chopped Genoa salami can be a healthier alternative to a heavy submarine sandwich. Ultimately, enjoying the distinctive taste of Genoa salami is fine, as long as it's a flavorful accent rather than the centerpiece of your plate. For more information on making healthier dietary choices, consulting an organization like the NHS offers helpful guidelines.

Conclusion: Salami, Calories, and Common Sense

In summary, yes, Genoa salami is high in calories, primarily due to its fat content. This is an inherent part of its traditional recipe, which includes a high ratio of pork fat to create its characteristic buttery texture and rich flavor. However, it also provides a solid amount of protein. For health-conscious individuals, the key is portion control and mindful eating. By treating Genoa salami as an occasional treat or a flavorful ingredient rather than a dietary staple, you can enjoy its unique taste without derailing your nutritional goals. Balancing its savory richness with fresh, whole foods is the best strategy for incorporating this cured delicacy into a healthy lifestyle.

Frequently Asked Questions

Genoa salami is high in calories because it is traditionally made with a significant amount of pork fat to achieve its tender texture and rich flavor. The curing process also concentrates its nutrients, including fat, making it calorie-dense.

Yes, Genoa salami is high in fat. A standard 1-ounce serving can contain a substantial amount of fat, with much of it being saturated fat, which contributes to its high calorie count.

Not necessarily. While nutritional content varies by brand, some sources indicate that pepperoni can be higher in calories and fat than salami overall. However, both are high in fat and sodium and should be consumed in moderation.

Given its high calorie, fat, and sodium content, it's best to eat Genoa salami in moderation. A serving is typically a few slices (around 1 ounce), so limiting your intake to this amount is recommended.

Genoa salami is not considered a 'health food' due to its high levels of fat and sodium. However, it can be part of a balanced diet when enjoyed occasionally and in small portions.

Genoa salami is softer, fattier, and has a tangy, garlicky flavor due to its recipe and shorter curing time. Hard salami is drier, chewier, and typically saltier and smokier, resulting from a longer curing process and lower fat content.

Yes, Genoa salami is a dry-cured meat and is perfectly safe to eat directly from the package without any further cooking. It has been processed to be ready for consumption.