Is Pepperoni Good for a Low Carb Diet?

October 20, 2025 •

4 min read

While a 1-ounce serving of pepperoni contains negligible carbs, making it a popular option for low-carb or ketogenic diets, its potential health implications require careful consideration. Is pepperoni good for a low carb diet? The answer is nuanced, depending on factors like brand, portion size, and overall health goals.

Quick Summary

Pepperoni is naturally low in carbohydrates but high in saturated fat and sodium, presenting a mixed picture for low-carb diets. While acceptable in moderation, its processed nature and additives mean that a healthy diet should prioritize less processed whole foods over regular consumption.

Key Points

Low-Carb Friendly: Pepperoni is very low in carbohydrates, making it a viable option for low-carb and keto diets from a macro-nutrient standpoint.
High in Sodium: Most pepperoni is very high in sodium, which can elevate blood pressure and should be consumed sparingly, especially on a regular basis.
Processed Meat Concerns: Classified as a Group 1 carcinogen by the WHO, processed meat like pepperoni contains potentially harmful chemicals and should be limited to occasional consumption.
Uncured Doesn't Mean Nitrate-Free: "Uncured" pepperoni uses natural nitrates from sources like celery powder and still undergoes a curing process, so it is not a significantly healthier option from a nitrate perspective.
Moderation is Essential: The key to including pepperoni in a healthy low-carb diet is moderation, small portion sizes, and choosing higher-quality, uncured brands with no added sugars.

Pepperoni's Nutritional Profile on a Low-Carb Diet

On the surface, pepperoni fits the macronutrient requirements of a low-carb lifestyle, including the ketogenic diet. A typical 1-ounce serving offers a favorable breakdown, with the majority of its calories coming from fat and a moderate amount from protein, with almost no carbohydrates. This nutrient profile makes it a simple way to add flavor and fat to a meal without impacting your carb count.

Per 1 oz (28g) Serving:

Carbohydrates: Often 0g to trace amounts.
Total Fat: Approximately 12g (about 81% of its calories).
Saturated Fat: Around 4.5g.
Protein: Approximately 6g.

The Caveats: Saturated Fat, Sodium, and Processed Ingredients

While the low-carb nature of pepperoni is a plus, its status as a highly processed meat raises significant health concerns that should not be overlooked.

High Sodium Content

Most pepperoni brands are loaded with sodium. A single 1-ounce serving can contain several hundred milligrams of sodium, which is a considerable percentage of the recommended daily intake. Consistent, high sodium intake is a known risk factor for high blood pressure and other cardiovascular issues.

Saturated Fat

Pepperoni's high fat content is primarily saturated fat. While fats are essential on a low-carb diet, a high intake of saturated fat, especially from processed meats, has been linked to increased LDL ("bad") cholesterol levels and a higher risk of heart disease.

Additives and Processing

As a processed meat, pepperoni contains chemical compounds that are not present in fresh meat. The World Health Organization (WHO) classifies processed meats as Group 1 carcinogens, meaning there is sufficient evidence that they can cause cancer. The curing process involves nitrates and nitrites, which can form carcinogenic nitrosamines during digestion.

Cured vs. Uncured Pepperoni: A Critical Distinction

Understanding the difference between cured and uncured pepperoni is vital for making an informed choice, especially for those concerned about additives.

Cured Pepperoni:

Preserved using synthetic nitrates or nitrites, such as sodium nitrite.
Tends to have a longer shelf life.
May contain other chemical additives and artificial flavorings.

Uncured Pepperoni:

Preserved using natural sources of nitrates, typically celery powder or juice.
Must be labeled with a disclaimer stating "no nitrates or nitrites added except those naturally occurring in celery powder".
While naturally cured, the nitrates from celery can still form nitrosamines.
Often contains high levels of sodium, sometimes even more than its cured counterpart, to prevent spoilage.

How to Choose a Healthier Pepperoni for a Low-Carb Diet

Making healthier choices can help mitigate some of the risks associated with processed meat consumption. Here are some tips:

Read the ingredients: Look for a short ingredient list with no added sugars like dextrose. Opt for brands that focus on quality and use natural ingredients.
Consider uncured varieties: While not nitrate-free, uncured options avoid synthetic versions of these preservatives.
Explore alternatives: Turkey pepperoni is a leaner alternative, though you must still check its sodium content. Homemade pepperoni or using fresher meats are even better options.
Buy from a butcher: Purchasing clean, quality meat from a local butcher can give you more control over the ingredients.

Low-Carb Pepperoni Comparison Table


Feature	Standard Pepperoni	Uncured Turkey Pepperoni
Carbohydrates	Negligible	Very Low (approx. 1g per serving)
Sodium	High	High
Saturated Fat	High (approx. 4.5g/oz)	Lower (approx. 1-2g/oz)
Processing	Cured with synthetic nitrites/nitrates	Cured with natural nitrites from celery powder
Best For	Occasional indulgence, savory flavor	More frequent use, lower saturated fat

Creative Low-Carb Pepperoni Ideas

Pepperoni Chips: Bake pepperoni slices until crispy for a crunchy, flavorful snack. Dab with a paper towel to remove excess grease.
Pizza Bites: Use pepperoni to form a cup in a muffin tin, fill with cheese and low-carb sauce, and bake.
Salad Topping: Add sliced pepperoni to a leafy green salad for extra protein and flavor.
Charcuterie Board: Incorporate high-quality pepperoni as part of a low-carb charcuterie spread with cheese and nuts.
Stuffed Peppers: Stuff bell pepper halves with cream cheese, pepperoni, and herbs for a delicious baked dish.

Conclusion: So, Is Pepperoni Good for a Low Carb Diet?

Pepperoni is low in carbs and can fit into a low-carb diet from a macro perspective, but it is not a health food and should be consumed in moderation. Concerns surrounding high sodium, saturated fat, and the health risks of processed meats, including carcinogens, are valid. By choosing high-quality, uncured varieties and limiting portion sizes, you can occasionally enjoy pepperoni without derailing your diet. For consistent nourishment, it is always better to prioritize less processed whole foods.

To learn more about the potential risks of processed meats, the World Health Organization provides additional information on its classification of processed meats as Group 1 carcinogens.

Frequently Asked Questions

No, most standard pepperoni contains negligible amounts of carbohydrates. Many brands list 0g of total carbs per serving, making it a compatible food for low-carb and ketogenic diets.

Yes, pepperoni can be included in a keto diet due to its low-carb and high-fat content. However, due to its high sodium, saturated fat, and processed nature, it should be treated as an occasional food rather than a dietary staple.

The unhealthiness of pepperoni stems from its high levels of sodium, saturated fat, and processing. Processed meats have been linked to an increased risk of certain cancers and cardiovascular issues, particularly with regular, heavy consumption.

Cured pepperoni uses artificial nitrates and nitrites for preservation, while uncured pepperoni uses naturally occurring nitrates found in ingredients like celery powder. Both are still processed and can be high in sodium.

Healthier alternatives include turkey pepperoni, which is lower in saturated fat but still often high in sodium, or making your own from fresh ground meat to control the additives and salt.

Use it in creative ways to control your portion size, such as baking it into crispy 'chips', topping a low-carb pizza crust, or adding small amounts to salads or charcuterie boards.

To choose a healthier option, look for uncured products with no added sugars like dextrose. Always check the nutrition facts for sodium and saturated fat content, and aim for a short, simple ingredient list.