One slice of beef bologna has about 3 g protein; 100 g delivers ~10–11 g based on USDA-derived data.
Craving a quick sandwich and wondering how much protein rides along in that rosy slice? This guide breaks down beef bologna protein by slice, ounce, and 100 grams, then shows easy ways to build a sandwich that actually pulls its weight. You’ll also see calories, fat, and sodium at a glance, plus label tips so you can pick a better pack without guesswork.
Beef Bologna Protein Per Slice, Ounce, And 100 Grams
Beef bologna protein varies a bit by brand and cut. A standard slice (about 28–30 g) lands close to 3 g of protein. Per 100 g, most listings sit near 10–11 g. Those figures come from nutrition databases built on USDA sources and hospital nutrition libraries. For a quick feel, scan the table below, then match it to the slice weight on your package.
| Serving | Protein (g) | Notes |
|---|---|---|
| 1 slice beef bologna (≈28 g) | ~3.0 | Common “sandwich” slice size in many packs |
| 1 slice beef bologna (listed 1 slice) | ~2.9 | Hospital nutrition library value for a standard slice |
| 1 oz beef bologna (28.35 g) | ~3.0 | USDA-derived listings round to ~3 g per ounce |
| 2 slices (≈56 g) | ~6.0 | Simple double of the ~3 g per slice baseline |
| 100 g beef bologna | ~10–11 | Range seen across USDA-based databases |
| 1 slice low-fat beef bologna (≈28 g) | ~3.3 | Leaner style keeps protein similar, trims calories |
| 2 oz low-fat beef bologna (56 g) | ~6.6 | Helpful when portioning by weight |
What Counts As A Slice?
Packaged slices aren’t all the same. Many brands set a serving as 1 slice at ~28–32 g; deli counters may go thinner or thicker. If the label lists grams per slice, use that number to refine your protein math. No grams on the label? Weigh one slice once, and you’re set for the rest of the pack.
Quick Math You Can Trust
- Per slice rule of thumb: ~3 g protein.
- Per ounce rule of thumb: ~3 g protein.
- Per 100 g baseline: ~10–11 g protein.
That way, a two-slice sandwich gives ~6 g protein from the meat alone. Add bread and a slice of cheese, and the tally climbs fast.
Beef Bologna Protein In Real Meals
Turning slices into a steady, higher-protein lunch is easy. Stack more slices, swap bread styles, or add smart sides. Try these simple patterns and pick the one that fits your day.
Sandwich Templates That Lift Protein
- Classic double-slice: 2 slices beef bologna (~6 g protein) + whole-grain bread + mustard + lettuce and tomato. Add 1 slice Swiss for +7–8 g.
- Triple-slice build: 3 slices (~9 g) + light mayo + pickles + onion. Keep cheese if you want a bigger bump.
- Low-fat swap: 2 slices low-fat beef bologna (~6.6 g) + yogurt-based spread + greens.
Smart Sides That Round It Out
- Greek yogurt cup: +10–17 g protein depending on size.
- Roasted chickpeas: crunchy, fiber-rich boost.
- Hard-boiled egg: +6 g protein with almost no prep.
Macros, Calories, And Sodium At A Glance
Most beef bologna sits near 80–90 kcal per standard slice. Fat carries much of those calories, and sodium runs high for deli meat. This snapshot mirrors common USDA-based listings and hospital library figures for a standard slice.
Typical Per Slice Snapshot (Beef Bologna)
- Calories: ~88 kcal
- Protein: ~2.9–3.1 g
- Total fat: ~7–8 g (with ~3 g saturated)
- Carbs: ~1 g
- Sodium: ~300 mg
Low-fat beef bologna lowers calories while keeping protein close to the same per slice. If you track macros, weigh a slice once to lock in your own numbers.
Beef Bologna Protein Vs. Your Target
If you’re building meals around a daily protein goal, beef bologna can play a small role. You’ll just need extra support from higher-protein sides or a thicker stack of meat. The quick table below makes planning simple for common lunch builds.
| Meal Build | Meat Portion | Protein From Meat |
|---|---|---|
| Single-slice sandwich | 1 slice (~28–30 g) | ~3 g |
| Double-slice sandwich | 2 slices (~56–60 g) | ~6 g |
| Triple-slice sandwich | 3 slices (~84–90 g) | ~9–10 g |
| Loaded deli roll-up | 4 slices (~112–120 g) | ~12–13 g |
| 100 g plate (no bread) | ~100 g | ~10–11 g |
| Low-fat variant (2 slices) | ~56 g | ~6.6 g |
The Health Context In One Section
Beef bologna is a processed meat. That means curing and other steps that help with shelf life and flavor. Worldwide, agencies note links between processed meat intake and colorectal cancer risk. If you eat it, keep portions modest and rotate with less processed options during the week.
Want the official word? See the IARC processed meat classification Q&A for a clear summary.
Label Tips That Save You Work
Scan These Lines First
- Serving size and grams per slice: pins down your protein math.
- Sodium per slice: many packs land near ~300 mg; lower is better.
- Fat and saturated fat: low-fat styles trim both; protein stays close.
- Ingredients: some packs add sugars like corn syrup; pick the shortest list that fits your taste.
Easy Swaps Inside The Same Aisle
- Low-fat beef bologna: similar protein, fewer calories per slice.
- Thicker cut? weigh one slice and redo the math once.
- Pair with higher-protein sides: Greek yogurt, eggs, or beans bring balance fast.
Beef Bologna Protein: Fast Answers To Everyday Questions
How Many Grams Of Protein Are In A Slice?
Plan on about 3 g per slice. Brand, thickness, and style create small swings.
How Many Slices Make A “Protein-Forward” Sandwich?
Three slices reach ~9–10 g from the meat alone. Add a slice of cheese and you’re in mid-teens. Add a yogurt cup on the side, and you’ve got a lunch that holds you longer.
Does Low-Fat Beef Bologna Raise Protein?
Protein per slice stays close; the perk is lower calories and fat. If your goal is more protein, add slices or pair with stronger sources.
A Simple Way To Log It Right
Pick one reference set and use it across the pack so your logs stay consistent. A reliable public listing for a standard slice shows ~2.9 g protein, ~88 kcal, and ~300 mg sodium. You can also weigh a slice and track by grams using the per-100 g baseline (~10–11 g protein).
If you want a formal, public data source to bookmark, see the hospital library entry for bologna, beef (1 slice). It aligns with USDA-based datasets and gives you a clean number to log.
Build A Better Beef Bologna Sandwich
Pick A Base
- Whole-grain bread: fiber helps with fullness.
- High-protein wrap: easy way to bump the count without extra meat.
Add Lean Protein Friends
- Egg whites or a hard-boiled egg tucked in the stack.
- Low-fat cheese for a tidy bump without many calories.
Finish With Crunch And Acid
- Shredded lettuce, onion, pickles for volume and bite.
- Mustard or a light yogurt spread to keep calories in line.
Bottom Line For Quick Planning
Use one steady baseline: ~3 g protein per slice or ~10–11 g per 100 g. Build from there with sides that carry more protein, and keep an eye on sodium. That way, you enjoy the taste, hit your target, and keep the numbers tidy.