Pepperoni is a popular meat topping for pizzas, sandwiches, and other savory dishes. But how many calories are in a serving of 8 slices (28 g) of thick sliced pepperoni?

According to the USDA National Nutrient Database, one serving of 8 slices (28 g) of thick sliced pepperoni contains 130 calories. In addition to its calorie content, pepperoni is also a source of fat, sodium, and protein.

In this article, we'll explore the nutritional value of pepperoni, as well as its potential health benefits and risks, to help you make informed choices about incorporating this popular meat into your diet.

Calories per serving

A serving of 8 slices (28 g) of thick sliced pepperoni contains 130 calories, with 110 of those calories coming from fat. While calories are an important consideration for managing your weight, it's also important to choose nutrient-dense foods that provide other essential nutrients. Choosing leaner meats and topping your dishes with vegetables can help increase the nutrient density of your meals while decreasing your calorie intake. However, if you love the taste of pepperoni and want to include it in your diet, you can still do so in moderation as part of a balanced and varied diet.

Total fat per serving

A serving of 8 slices (28 g) of thick sliced pepperoni contains 10 grams of total fat, 4 grams of saturated fat, and 0.3 grams of trans fat. Saturated and trans fats are considered detrimental to heart health and can increase your risk of heart disease. However, pepperoni also contains unsaturated fats, which can be beneficial to our health in moderation. Mono- and polyunsaturated fats can help reduce inflammation, lower LDL (bad) cholesterol levels, and improve insulin sensitivity. To minimize your intake of harmful fats while still enjoying the flavor of pepperoni, try choosing leaner cuts or opting for turkey pepperoni, which is lower in fat and calories but still provides a similar taste and texture.

Sodium content

A serving of 8 slices (28 g) of thick sliced pepperoni contains 480 milligrams of sodium, which is approximately 20% of the recommended daily limit. Excessive sodium intake can increase your risk of high blood pressure, stroke, and other cardiovascular diseases. To reduce your sodium intake, try choosing low-sodium or no-salt-added versions of your favorite condiments and ingredients, and aim to include more fresh or lightly seasoned foods in your diet. When using processed or packaged foods, be sure to read the nutrition label and compare brands to find the option with the lowest sodium content.

Protein content

A serving of 8 slices (28 g) of thick sliced pepperoni contains 6 grams of protein. Protein is an essential nutrient that plays many important roles in the body, including supporting muscle growth, aiding in wound healing, and boosting brain function. However, it's important to note that not all proteins are created equal. Animal proteins like pepperoni may contain high levels of unhealthy fats and cholesterol, which can increase your risk of heart disease and other chronic conditions. To balance your protein intake and maximize your health benefits, aim to include a variety of protein sources in your diet, such as lean meats, fish, beans, nuts, and seeds.

Carbohydrate content

A serving of 8 slices (28 g) of thick sliced pepperoni contains less than 1 gram of carbohydrates. While low-carbohydrate diets can be effective for weight loss and blood sugar control, it's important to choose your carbohydrate sources wisely and balance your intake with other essential nutrients. Carbohydrates are a primary source of energy for our bodies and provide many important nutrients like fiber, vitamins, and minerals. By limiting your carbohydrate intake, you may miss out on these essential nutrients and put yourself at risk for nutritional deficiencies. To optimize your health and prevent these problems, be sure to include a variety of nutrient-dense foods in your diet, such as vegetables, fruits, whole grains, and legumes.

Cholesterol level

A serving of 8 slices (28 g) of thick sliced pepperoni contains 25 milligrams of cholesterol, which represents approximately 8% of the recommended daily limit. While cholesterol is an essential nutrient that plays a role in many bodily functions, excessive intake can increase your risk of heart disease and other chronic conditions. To manage your cholesterol levels, try incorporating more heart-healthy fats and high-fiber foods into your diet, such as nuts, seeds, avocados, whole grains, and legumes. You can also limit your intake of high-cholesterol foods like red meat, full-fat dairy products, and egg yolks, and aim to maintain a healthy weight, engage in regular physical activity, and avoid smoking and excessive alcohol consumption.

Vitamin and mineral content

A serving of 8 slices (28 g) of thick sliced pepperoni contains small amounts of several vitamins and minerals, including vitamin B12, zinc, and selenium. Vitamin B12 is important for maintaining healthy nerve function and producing red blood cells, while zinc and selenium support immune function and aid in wound healing. However, it's important to note that these micronutrients can also be obtained from other dietary sources, and that a well-rounded, balanced diet is the best way to meet your daily nutrient needs. By including a variety of fruits, vegetables, whole grains, and lean proteins in your meals and snacks, you can ensure that you're getting all the essential vitamins and minerals your body needs to function optimally.

Suggested serving size

The recommended serving size of 8 slices (28 g) of thick sliced pepperoni provides a moderate amount of calories and nutrients, but may not be appropriate for everyone. Depending on your age, sex, physical activity level, and other factors, you may need more or less of certain nutrients to support optimal health and well-being. To determine your individual nutritional needs, consider consulting a registered dietitian or other qualified healthcare professional. They can help you design a personalized meal plan that takes into account your unique needs and preferences, and provide guidance on portion sizes, meal timing, and other important aspects of healthy eating.

Health benefits

Pepperoni is a good source of protein, which plays a fundamental role in building and repairing muscle tissue, supporting immune health, and promoting healthy skin, hair, and nails. It is also a low-carbohydrate food, which can be beneficial for individuals following a low-carbohydrate or ketogenic diet. Furthermore, the unsaturated fats present in pepperoni can help reduce inflammation, lower LDL (bad) cholesterol levels, and improve insulin sensitivity when consumed in moderation as part of a balanced diet.

Possible risks

Pepperoni is a high-calorie, high-fat, and high-sodium food, which can have negative effects on weight management and cardiovascular health when consumed in excess. It may also be a concern for individuals with high blood cholesterol levels or a history of heart disease or other chronic conditions that are exacerbated by a diet high in saturated and trans fats. Additionally, pepperoni can be a processed food that may contain preservatives, additives, and other chemicals that may be detrimental to health when consumed in large amounts. For these reasons, it's important to make informed choices about pepperoni and other processed meats, and to choose leaner cuts or alternative protein sources whenever possible.