Tangy flavor, chewy texture, spicy – this is how people usually describe pepperoni when trying it for the first time. As one of the most common and delectable pizza toppings, pepperoni has gained popularity.
Treating yourself to pepperoni pizza once in a while won’t put you at risk of major health issues. Only those who overindulge in pepperoni constantly may impact long-term health negatively.
Although pepperoni has some nutritional value, it’s high in calories, sodium, and saturated fat. This article reviews the effect of pepperoni on human health, its possible effects on weight, and why it should probably not be consumed on a daily basis.
Pepperoni is a popular processed meat that is commonly used as a pizza topping. While traditional pepperoni is made from pork and beef, turkey pepperoni has emerged as a potentially healthier alternative. But is turkey pepperoni actually good for you? Let’s take a closer look at the nutrition facts, health benefits, and downsides of turkey pepperoni.
Nutrition Profile of Turkey Pepperoni
Compared to regular pork pepperoni turkey pepperoni is lower in calories fat. and sodium
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Calories Turkey pepperoni has around 70 calories per serving, while regular pepperoni has about 140 calories
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Fat: Turkey pepperoni contains 3.5g of fat per serving, including just 1g of saturated fat. Regular pepperoni has 13g of total fat and 5g of saturated fat per serving.
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Sodium: Turkey pepperoni has 320mg of sodium per serving. Regular pepperoni contains around 440mg per serving.
Turkey pepperoni is also free of pork and beef, making it suitable for those avoiding red meat or following religious dietary restrictions like kosher or halal diets.
Potential Health Benefits of Turkey Pepperoni
The nutrition profile of turkey pepperoni suggests some potential health advantages:
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Lower in calories – The fewer calories in turkey pepperoni can help reduce overall calorie intake which is beneficial for weight management.
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Less fat and saturated fat – This may help decrease risk factors for chronic illnesses like heart disease.
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Good source of protein – Turkey is an excellent source of protein to support muscle growth and satiety.
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Contains iron – Turkey pepperoni provides iron which supports oxygen circulation and immunity.
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Avoids red meats – Those avoiding pork/beef for health or religious reasons can still enjoy pepperoni flavor.
Potential Downsides of Turkey Pepperoni
However, there are also some nutritional downsides to consider with turkey pepperoni:
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High in sodium – It contains even more sodium than regular pepperoni, which can negatively impact heart health.
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Contains preservatives – Nitrates/nitrites used in processing may form carcinogens when cooked at high heat.
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Heavily processed – All pepperoni, including turkey, is highly processed which may increase cancer risk when eaten in excess.
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Often includes added sugars – Some turkey pepperoni contains added sugars to enhance flavor.
Is Turkey Pepperoni Healthier Than Pork Pepperoni?
Overall, turkey pepperoni is generally considered a healthier choice compared to regular pork pepperoni due to its lower calorie, fat, and saturated fat content. However, it still contains high amounts of sodium and preservatives so it should be eaten in moderation.
For those trying to reduce intake of red meat and saturated fat, turkey pepperoni can be a good swap. But turkey pepperoni should not be viewed as a healthy food to eat on a daily basis. Moderation and balance is key when incorporating it into an overall healthy diet.
Healthiest Ways To Consume Turkey Pepperoni
Here are some tips for consuming turkey pepperoni in a healthy way:
- Choose low-sodium, no sugar added varieties
- Eat in moderation – no more than 2-3 servings per week
- Enjoy on whole grain crust or thin pizza
- Pair with veggies like mushrooms, peppers, onions
- Combine with salads or fruits and veggies
- Look for uncured turkey pepperoni when possible
- Avoid fattier preparations like pepperoni deep dish pizza
Who Should Avoid or Limit Turkey Pepperoni?
While turkey pepperoni can be consumed in moderation by most healthy adults, certain individuals may want to avoid or limit intake:
- Those monitoring sodium intake, like people with high blood pressure
- Anyone following a low-nitrate or nitrite diet
- People trying to minimize intake of processed meats for cancer prevention
- Those with gout or kidney problems aggravated by high protein foods
- People pursuing a whole food, plant-based diet
- Pregnant women, children, and those with specific medical conditions
The Bottom Line
Turkey pepperoni has some nutritional advantages over pork pepperoni, namely lower calories, fat, and saturated fat. However, it is still high in sodium and preservatives and should be eaten in moderation. Overall, turkey pepperoni can be part of a healthy diet when consumed occasionally and in sensible portions. But it should not be viewed as a health food. As with any processed meat, turkey pepperoni is best enjoyed in balance with plenty of wholesome, minimally processed foods.
Processed Meat That May Lead to Bowel Cancer
Pepperoni is a so-called processed meat. When consumed in even moderate amounts, it can increase the risk of developing cancer, including colon, breast, and colorectal cancer (10). Cutting down on red and processed meat can minimize this risk.
Cured and processed meat usually contains nitrates that prolong shelf life and enhance the distinct flavor and color. Pepperoni with nitrates can trigger migraine headaches in some people (11). However, in small amounts, nitrates in processed food are safe to consume.
To summarize, unreasonable consumption of pepperoni may trigger headaches and heart issues and even elevate the risk of bowel cancer. Therefore, consuming it in small amounts and only occasionally would be a good decision.
How Bad Is Pepperoni for You?
The consumption of pepperoni in large amounts may have negative effects on overall health. Due to the large amounts of calories, saturated fats, and sodium, pepperoni may contribute to weight gain and heart disease risk if it’s consumed in excess. It’s also a processed meat, which increases the risk of certain cancers even in moderate amounts. If you enjoy pepperoni, the best solution is to have it only occasionally and in small portions.
Absolutely, as pepperoni is high in fat and calories. According to the USDA, pepperoni contains 141 calories per 1-ounce piece that weighs 28 grams (14).
The amount of pepperoni in 28 grams equals the amount of pepperoni on five thin pizza slices.
The amount of fat accounts for 84 percent of the total calories in pepperoni. This is equal to 13 grams, or 20% of the daily value (DV).
Also, 5 grams of the total fat in an ounce of pepperoni is saturated fat, which accounts for 25% of your daily value.
Saturated fat may contribute to high bad cholesterol, which increases the risk of heart disease (15).
Dietary Guidelines suggest that you should consume less than 10% of your calories from saturated fat per day and avoid trans fats (16).
The Best Lunch Meat To Buy At The Grocery Store…And What To Avoid!
FAQ
Is turkey pepperoni good for a diet?
Regular pepperoni is a tasty and convenient snack, but its protein percentage is only 20%. For a weight-loss-friendly alternative, go for turkey pepperoni. You’ll get the same zesty flavor as traditional pepperoni with a lot more protein per calorie. And it’s a compact, portable snack you can take anywhere.
What is the healthiest pepperoni?
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HORMEL Natural Choice Uncured PepperoniThis pepperoni is 100% natural, with no preservatives or artificial ingredients.
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Applegate Naturals Uncured Turkey PepperoniThis pepperoni is made from humanely raised animals and is available at most major supermarket chains.
What is the difference between normal pepperoni and turkey pepperoni?
Deliciously crafted, pre-sliced turkey pepperoni delivers all of the flavor with 70% less fat than regular HORMEL® Pepperoni. Regular Pepperoni 13g fat per serving, Turkey Pepperoni 4g fat per serving.
Is turkey pepperoni a processed meat?
Processed meats can include ham, sausage, bacon, deli meats (such as bologna, smoked turkey and salami), hot dogs, jerky, pepperoni and even sauces made with those products. When meat is processed, it is transformed through curing, fermenting, smoking or salting in order to boost flavor and shelf life.
What are the health benefits of Turkey pepperoni?
Turkey pepperoni has several potential health benefits. These include: May help reduce cholestero l: Turkey pepperoni is a good source of niacin, which is a B vitamin that helps to lower cholesterol levels. Niacin helps to increase the production of HDL (good) cholesterol and decrease the production of LDL (bad) cholesterol.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Is Turkey pepperoni good for Your Heart?
May improve heart health: Turkey pepperoni is a good source of protein, which is essential for a healthy heart. Protein helps to build muscle and maintain a healthy weight, which are both important factors in reducing the risk of heart disease.
Is Turkey pepperoni healthier than regular pepperoni?
In comparison to regular pepperoni, turkey pepperoni contains significantly fewer calories and less fat. This makes it a great choice for individuals looking to reduce their caloric intake while still satisfying their cravings.
Is Turkey pepperoni good for weight loss?
Yes, turkey pepperoni is generally considered healthier than traditional pork pepperoni. It is lower in calories, fat, and saturated fat, and it is a good source of protein and iron. Additionally, turkey pepperoni is a good option for those who are allergic to pork or who follow a halal or kosher diet. Which Pepperoni Is Better for Weight Loss?
Is Turkey pepperoni bad for You?
However, there are also some risks associated with eating turkey pepperoni. These risks include: Increased sodium intake. Turkey pepperoni is high in sodium. This can be a problem for people who are trying to limit their sodium intake. Contaminants. Turkey pepperoni may be contaminated with bacteria, such as Listeria monocytogenes.