Which Has More Fat: Pepperoni or Salami?

November 22, 2025 •

3 min read

According to nutritional data, classic pepperoni contains significantly more fat per 100-gram serving than an average salami. While both are cured sausages, their processing and ingredient ratios differ, leading to a substantial distinction in their final fat content.

Quick Summary

This nutritional guide compares the fat content of pepperoni and salami, highlighting key differences in their ingredients and production. It provides a detailed breakdown of their nutritional profiles to help users make an informed decision based on their dietary needs.

Key Points

Pepperoni has more fat: Standard pepperoni typically contains a higher fat content per serving than standard salami.
Fat ratio is key: Pepperoni is often made with a specific fat-to-lean meat ratio (e.g., 30% fat), which makes it a richer product.
Salami has wider variation: The term 'salami' covers a broad category of cured sausages, with fat content varying by type and brand.
Both are high in sodium: Despite differences in fat, both pepperoni and salami are high in sodium and should be consumed in moderation.
Check labels for specifics: For precise nutritional data, consumers should check the labels of individual products, as values can differ significantly.
Consider healthier options: Leaner alternatives like turkey pepperoni or low-fat salami versions are available for those monitoring their fat intake.

Nutritional Showdown: The Fat Content of Pepperoni and Salami

When it comes to cured meats, pepperoni and salami are two of the most popular choices, especially for pizza and sandwiches. But for health-conscious consumers, a key question arises: what has more fat, pepperoni or salami? While both are undeniably high in fat, the answer is not a simple one, as the specific nutritional content can vary based on production methods and ingredients. However, general nutritional data reveals a clear winner—or loser, depending on your perspective—in the fat department.

The Surprising Truth About Pepperoni

Classic American-style pepperoni is typically made from a mixture of beef and pork, with a specific fat-to-lean ratio that contributes to its distinctive texture and flavor. For example, some recipes call for as much as 30% fat, making it a particularly rich and calorie-dense food. The higher fat content is also responsible for the signature greasiness seen on many pizzas, as the fat renders out during cooking. Nutritional information confirms this, with some sources citing nearly 46% of pepperoni's weight as fat in a 100-gram serving.

Exploring Salami's Nutritional Variations

Salami, a broader category of cured sausage originating from Italy, encompasses a wide variety of types, from Genoa to hard salami. While still high in fat, many types contain a lower fat percentage compared to pepperoni. This is partly due to differences in aging and meat composition. Salami is known for a more robust, savory flavor profile with less emphasis on the spicy, smoky notes that define pepperoni. Different versions, like turkey salami, offer significantly leaner alternatives to the traditional pork and beef varieties.

Key Differences in Production

The disparities in fat content stem from how each cured meat is produced and what ingredients are used. Pepperoni is an American variation of salami, specifically designed with a higher fat ratio to achieve its characteristic soft texture and rich flavor when cooked. Salami, on the other hand, is a more traditional dry-cured sausage with regional variations that can affect its density and fat levels. The curing process for salami often involves a slower fermentation, which can result in a firmer, drier final product compared to pepperoni.

Comparison Table: Pepperoni vs. Salami (per 100g)


Nutrient	Pepperoni	Salami	Source
Calories	~504	~336
Total Fat	~46g	~22g
Protein	~19.25g	~21.85g
Sodium	~1582mg	~1740mg
Cholesterol	~97mg	~89mg

Note: Nutritional values can vary significantly by brand and specific product. This table represents typical averages.

Dietary Implications and Moderation

For those watching their fat intake, the data clearly shows that pepperoni is the more fat-heavy choice. However, both cured meats are high in sodium and saturated fat and should be consumed in moderation. The decision between them may also come down to taste and how they are used. Pepperoni's greasiness is a feature for some, a flaw for others. Salami's flavor can be more complex, making it a better fit for a charcuterie board rather than a pizza topping. Ultimately, understanding the nutritional differences allows for a more informed and balanced approach to enjoying these savory treats.

Healthier Alternatives

If you love the taste but want less fat, consider these options:

Turkey or Chicken Pepperoni: These versions often have significantly lower fat and calorie counts.
Leaner Salami Varieties: Look for salamis with less marbling or those made from leaner meats.
Veggie Toppings: For pizza, increasing vegetable toppings is an easy way to add flavor with less fat.
Reduced-Fat Versions: Some brands offer reduced-fat versions of both products, though flavor may be impacted.

Conclusion

When comparing standard varieties, pepperoni has more fat than salami, often by a significant margin. This is largely due to its specific formulation and the high fat-to-lean meat ratio used in its production. Salami, while still a rich cured meat, offers a wider range of varieties, some of which are leaner than traditional pepperoni. Consumers should always check specific product labels for accurate nutritional information and consider healthier alternatives to enjoy these foods responsibly. The key to enjoying cured meats like these is moderation, regardless of which one you choose.

For more detailed nutritional information and guidelines on processed meats, consult the USDA FoodData Central database. USDA FoodData Central

Frequently Asked Questions

Generally, yes, classic American pepperoni is higher in fat than most standard salamis. However, specific nutritional content depends on the brand, meat composition (e.g., turkey vs. pork), and preparation style of both products, so checking labels is advised.

The higher fat content in pepperoni is intentional, as it is made with a higher fat-to-lean meat ratio (sometimes up to 30%) to achieve its specific texture and flavor when cooked, especially on pizza.

Salami often has less fat and more protein than pepperoni, potentially making it a healthier choice in some respects. However, both are high in sodium and saturated fat and should be consumed sparingly.

While both use cured meat, pepperoni is typically made from a combination of pork and beef and features paprika and other spices for its distinct flavor and color. Salami ingredients vary widely by regional style but often focus on robust savory flavors.

When pepperoni is cooked on a pizza, its high fat content renders out, creating the characteristic greasy appearance and rich flavor. Salami, with its typically lower fat and drier composition, renders less grease when heated.

Yes, many brands offer lower-fat alternatives, such as turkey or chicken pepperoni and lean varieties of salami. These are good options for those looking to reduce their fat and calorie intake.

If you are focused on calorie reduction, salami is typically the better option, as its lower fat content directly translates to fewer calories per serving than pepperoni. However, portion control is most important for both products.