Which is healthier, chorizo or pepperoni?

November 21, 2025 •

4 min read

Per 100g, pepperoni contains significantly more total fat and saturated fat than chorizo, while chorizo is richer in protein and certain vitamins. While both are high-sodium, high-fat processed meats, understanding their distinct nutritional profiles is key when deciding which is healthier, chorizo or pepperoni.

Quick Summary

This article breaks down the nutritional differences between chorizo and pepperoni, comparing their fat, sodium, calorie, and vitamin content to help you make an informed dietary choice.

Key Points

Nutritional Edge for Chorizo: Per 100g, chorizo typically contains less total fat, saturated fat, and sodium than pepperoni.
Higher Protein in Chorizo: Chorizo boasts a higher protein content per serving compared to pepperoni, offering a slight nutritional advantage.
Processed Meat Warning: Both chorizo and pepperoni are classified as processed meats, and their consumption, especially in excess, is linked to health risks like cardiovascular issues and cancer.
Sodium Content is High: Both sausages contain very high levels of sodium, with pepperoni having a noticeably higher concentration than chorizo.
Vitamins and Minerals Vary: While chorizo is richer in B vitamins, iron, and potassium, pepperoni offers more vitamins E and K, as well as higher levels of manganese.
Moderation is Key: Regardless of the marginal nutritional differences, both products are high-calorie, high-fat, and high-sodium foods that should be consumed sparingly.

Understanding Chorizo vs. Pepperoni

When it comes to spicy sausage toppings and ingredients, chorizo and pepperoni are two of the most popular choices. While they share some similarities—both are seasoned, pork-based sausages—they originate from different culinary traditions and have distinct nutritional profiles. Understanding these differences is crucial for anyone monitoring their intake of fats, sodium, or calories.

Chorizo is a term that encompasses a wide variety of sausages, most famously Spanish and Mexican styles. Spanish chorizo is a cured, hard sausage flavored prominently with smoked paprika, while Mexican chorizo is a raw, fresh ground sausage with a spicier, chile-forward flavor. Pepperoni, on the other hand, is an Italian-American cured and fermented salami, known for its mild spice and signature tangy flavor. Both are classified as processed meats, which the World Health Organization has associated with increased cancer risk, particularly colorectal cancers.

Nutritional Breakdown: A Head-to-Head Comparison

Comparing the nutritional value of chorizo and pepperoni provides insight into which is the more health-conscious option. Based on a 100g serving, we can see clear differences in key metrics.

Macronutrient Differences

Calories and Fat: Pepperoni is higher in calories and total fat than chorizo. A 100g serving of pepperoni contains around 504 calories and 46g of fat, compared to chorizo's 455 calories and 38g of fat. This difference is largely driven by pepperoni's higher saturated fat content.
Protein: Chorizo offers slightly more protein per 100g, with approximately 24g compared to pepperoni's 19g. This is a minor difference but notable for those prioritizing protein intake.
Carbohydrates: Both are very low in carbohydrates, making them suitable for low-carb diets like keto.

Micronutrient Differences

Sodium: Both are notoriously high in sodium. However, pepperoni contains significantly more sodium, packing around 1582mg per 100g, while chorizo has about 1235mg. Both figures are a substantial portion of the recommended daily intake.
Vitamins: Chorizo is richer in several B vitamins, particularly B1 and B12, and also contains more vitamin D. Conversely, pepperoni is higher in vitamins E and K.
Minerals: Chorizo contains more iron, potassium, and zinc, all vital minerals for bodily functions. Pepperoni, however, is richer in manganese, selenium, and calcium.

Comparison Table


Nutrient (per 100g)	Chorizo	Pepperoni	Key Difference
Calories	455 kcal	504 kcal	Pepperoni is higher
Total Fat	38.27g	46.28g	Pepperoni is higher
Saturated Fat	14.38g	17.71g	Pepperoni is higher
Protein	24.1g	19.25g	Chorizo is higher
Sodium	1235mg	1582mg	Pepperoni is significantly higher
Cholesterol	88mg	97mg	Pepperoni is slightly higher
Vitamin B12	2µg	1.3µg	Chorizo is higher
Iron	1.59mg	1.33mg	Chorizo is higher
Potassium	398mg	274mg	Chorizo is higher

Health Implications and Considerations

The health risks of consuming processed meats like chorizo and pepperoni are well-documented. Both contain nitrates and nitrites as preservatives, which are linked to an increased risk of colorectal cancers. Moreover, the high saturated fat and sodium content in both sausages can contribute to poor cardiovascular health, including high blood pressure and cholesterol issues.

Given these health concerns, moderation is key for both. However, when viewed strictly through a nutritional lens, chorizo has some minor advantages due to its higher protein, lower fat, and lower sodium content per serving. The distinction between Spanish cured chorizo and Mexican uncooked chorizo is also important, as their preparation and final fat content can differ.

How to Make a Healthier Choice

For those who enjoy the flavor of these sausages but want to minimize health risks, here are some tips:

Choose Wisely: Opt for varieties of chorizo or pepperoni that are labeled as lower in sodium or made with leaner meats.
Mind Your Portions: Portion control is the most effective strategy. Using less sausage and pairing it with healthier foods can reduce overall intake of fat and sodium.
Add Vegetables: Incorporating plenty of fiber-rich vegetables into a dish with chorizo or pepperoni (like peppers, onions, or spinach) can help create a more balanced meal.
Seek Alternatives: Consider lean ground meats seasoned with paprika and other spices to mimic chorizo's flavor without the added fat and sodium. Some retailers even offer vegan 'soyrizo' options.

Conclusion

So, which is healthier, chorizo or pepperoni? The nutritional data shows that chorizo is marginally healthier, containing less total fat, saturated fat, and sodium per 100g, along with more protein. However, the difference is not vast enough to consider either a 'healthy' food item. Both are high in unhealthy fats and sodium and should be consumed in moderation as part of a balanced diet. Ultimately, the healthiest approach is to enjoy these flavorful sausages sparingly and prioritize nutrient-dense whole foods in your regular diet. Making small, mindful adjustments to how you prepare and consume them can also help mitigate some of the associated health risks.

FoodStruct.com provides a useful side-by-side nutritional comparison of chorizo and pepperoni.

Frequently Asked Questions

Neither is considered good for heart health due to high levels of saturated fat and sodium, both of which can negatively impact blood pressure and cholesterol. Chorizo has slightly less saturated fat and sodium, but both should be limited.

The main differences are in fat, protein, and sodium. Pepperoni has more total fat and saturated fat, while chorizo has more protein and less sodium per 100g.

Yes, both chorizo and pepperoni are classified as processed meats, meaning they have been preserved by smoking, curing, salting, or with chemical preservatives.

Pepperoni has significantly more sodium than chorizo. Per 100g, pepperoni contains approximately 1582mg of sodium, compared to chorizo's 1235mg.

Pepperoni has more calories per 100g, with roughly 504kcal compared to chorizo's 455kcal. This is largely due to its higher fat content.

For healthier alternatives, consider using a leaner ground meat seasoned with paprika and spices to mimic the flavor. Vegan versions, like 'soyrizo,' are also available.

To make a dish healthier, use smaller portions of the sausage, choose lower-sodium varieties, and incorporate plenty of fiber-rich vegetables like onions and peppers.