Is prosciutto better for you than salami? A nutritional comparison

November 26, 2025 •

4 min read

According to the World Health Organization, processed meats like salami are classified as Group 1 carcinogens, while the health implications of processed meats like prosciutto can differ slightly due to preparation method. For many, the question remains: is prosciutto better for you than salami in terms of overall nutrition?

Quick Summary

Prosciutto is a whole-muscle cured ham, while salami is a fermented and air-dried sausage made from ground meat and fat. This distinction means prosciutto generally has less saturated fat and calories per ounce than salami. Both remain high in sodium, a hallmark of cured meats.

Key Points

Saturated Fat: Prosciutto is a leaner, whole-muscle meat, typically containing significantly less saturated fat per ounce than salami.
Sodium Content: Both prosciutto and salami are very high in sodium due to the curing process, and moderation is recommended regardless of which you choose.
Processing Differences: Prosciutto is dry-cured from a single piece of pork leg, while salami is a fermented sausage made from ground meat and fat, which contributes to higher fat content.
Processed Meat Classification: The World Health Organization classifies both types of cured meat as processed, and links their consumption to increased cancer risk.
Healthier Use: A small amount of prosciutto or salami can add flavor to a balanced meal, especially when paired with fresh fruits or vegetables, rather than consumed as a main protein source.
Flavor Profile: Beyond nutrition, prosciutto offers a delicate, silky texture, while salami has a stronger, spicier flavor profile depending on the herbs and spices used.

What is prosciutto?

Prosciutto, which means 'ham' in Italian, is a dry-cured ham made from the hind leg of a pig. The process is relatively simple yet lengthy, involving several key steps:

Salting: The pork leg is coated generously with salt, which draws out moisture and prevents bacterial growth, a crucial part of the curing process.
Pressing: A weight is applied to the leg for several days to press out remaining blood and moisture.
Resting: The leg rests in a cool, humid environment for weeks, allowing the salt to penetrate evenly.
Washing and Drying: The excess salt is washed off, and the ham is hung to dry. A specific type of mold may be applied to protect it.
Aging: The ham hangs in a temperature-controlled environment for months, sometimes up to two years, developing its characteristic sweet, savory flavor and melt-in-your-mouth texture.

Unlike many other cured meats, prosciutto crudo (raw prosciutto) is not cooked or smoked, resulting in a different health profile from sausages or bacon.

What is salami?

Salami, a staple of charcuterie, is a fermented and air-dried sausage made from ground meat and fat, often pork but sometimes mixed with beef. Its production process is distinct from that of prosciutto:

Grinding: The meat and fat are ground together with spices.
Stuffing: The mixture is stuffed into casings, which can be natural or artificial.
Fermenting: The sausage is hung in a warm, controlled environment to allow beneficial bacteria to ferment the meat, which lowers the pH and helps preserve it.
Drying and Aging: The salami is then moved to a cooler, less humid space to dry and age over several weeks or months.
Flavoring: Different varieties of salami can include a wide range of seasonings, wine, or even a smoking process to achieve unique flavor profiles.

This manufacturing method, which combines ground meat and additional fat, is key to understanding its nutritional difference compared to prosciutto.

A direct nutritional comparison

While both cured meats are high in sodium, they differ significantly in fat content and calories, which directly influences which is better for you. The following table provides an approximate nutritional comparison per 1-ounce (28g) serving, based on USDA data:


Nutritional Aspect	Prosciutto (approx.)	Salami (approx.)
Calories	55 kcal	80-100 kcal
Total Fat	2.4g	7-8g
Saturated Fat	0.8g	3.5-4g
Sodium	764mg	535-750mg
Protein	7.9g	5-7g

From a purely nutritional standpoint, prosciutto is the clear winner. It contains significantly less total and saturated fat per serving and offers more protein. This is because it is made from a single, leaner cut of pork, while salami incorporates a higher proportion of added fat.

Health implications and considerations

Despite the nutritional differences, it is important to remember that both prosciutto and salami are processed meats, and their consumption should be limited. The World Health Organization (WHO) has classified processed meat as a Group 1 carcinogen, with links to an increased risk of colorectal cancer. Key health concerns include:

Sodium Overload: The high sodium content in both cured meats can contribute to high blood pressure and an increased risk of heart disease.
Nitrates and Nitrites: These preservatives are used in many processed meat products, and they can form harmful N-nitroso compounds when cooked or digested, which are associated with increased cancer risk.
Saturated Fat: The higher saturated fat content in salami, in particular, can contribute to elevated LDL (bad) cholesterol levels, a risk factor for heart disease.

For balanced eating, nutrition experts recommend viewing cured meats as a flavorful component of a meal rather than the main source of protein. A small quantity is often all that is needed to get the job done.

How to enjoy cured meats moderately

Here are some tips for incorporating prosciutto and salami into a healthy diet responsibly:

Use smaller portions: Slice thinly and use small amounts to add flavor to a dish, rather than having large servings.
Pair with produce: Combine with fresh vegetables, fruits, or whole grains to create a more balanced meal. The potassium in fruit can help counteract the sodium.
Watch for labels: Look for products with lower sodium or fewer additives. Some Italian producers have reduced the salt in their products over time.
Choose fresh alternatives: Swap out processed cured meats for healthier protein sources like fish, poultry, or legumes.

Conclusion

While both prosciutto and salami should be consumed in moderation due to their high sodium content and classification as processed meats, prosciutto generally holds a slight advantage nutritionally. It has less saturated fat and is often lower in calories per serving, making it the leaner option. However, the healthier choice depends on the specific product and preparation method. The most important takeaway is that cured meats should be considered an occasional indulgence, not a dietary staple, for optimal health.

For more detailed information on the risks associated with processed meat, refer to the Cancer Council NSW.

Frequently Asked Questions

From a calorie and fat perspective, prosciutto is generally a better option for weight loss than salami. A 1-ounce serving of prosciutto has around 55 calories and 2.4 grams of fat, while salami can have nearly double that, at up to 100 calories and 8 grams of fat.

Yes, many commercially produced varieties of both prosciutto and salami contain nitrates or nitrites as preservatives. It's best to check product labels, as some specific types, like Prosciutto di Parma, may have stricter rules about additives.

Prosciutto is slightly higher in protein per ounce than salami. A 1-ounce serving of prosciutto contains nearly 8 grams of protein, compared to a range of 5-7 grams for a similar portion of salami, depending on the variety.

While some forms of cooked ham are safe, the consumption of raw or uncooked cured meats like traditional prosciutto and salami should be discussed with a doctor during pregnancy, especially regarding potential risks like listeria and toxoplasmosis. Always consult a healthcare provider.

To reduce health risks, limit consumption to an occasional indulgence, use them as a flavor accent rather than a main dish, pair them with fresh fruits and vegetables to offset sodium, and choose high-quality products with fewer additives.

Traditional prosciutto crudo (raw prosciutto) is air-dried and not smoked. However, there is a variety called prosciutto cotto, which is a cooked ham. Always check the product description to ensure you are getting the type you want.

Prosciutto is known for its silky, melt-in-your-mouth texture and a deep, sweet-and-savory flavor. Salami, made from ground and fermented meat, has a firmer, more dense texture and a stronger, spicier flavor profile.