Oscar Mayer Bologna: Labelgrade C- (57/100)
C- 57 / 100 — Additive-heavy formulation (phosphate additives and maltodextrin or corn syrup), effectively zero sugar, and high sodium per 100g.
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Oscar Mayer Bologna delivers 3g of protein and 80.1 calories per 1 SLICE (USDA FDC 1624946). Per 100g that’s 10.7g of protein; per oz, 3g. The Labelgrade is C- (57 / 100): Additive-heavy formulation (phosphate additives and maltodextrin or corn syrup), effectively zero sugar, and high sodium per 100g.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C+ | 66 / 100 | 10.7g per 100g — moderate; the per-serving total matters more than the per-unit density |
| Ingredient quality | C | 62 / 100 | 16 ingredients; flagged phosphate additives + maltodextrin or corn syrup (+1 more) |
| Saturated fat load | D | 52 / 100 | 2.5g per serving (8.9g per 100g) — meaningful saturated fat load |
| Sodium load | F | 20 / 100 | 250mg per serving (253mg per oz) — high; structural for cured/preserved foods |
| Sugar load | A+ | 100 / 100 | 0g of sugar — perfect |
| Fiber | F | 30 / 100 | 0g fiber, expected for animal-protein products |
| Overall | C- | 57 / 100 | Weighted blend: protein 25% · ingredients 22% · saturated fat 18% · sodium 15% · sugar 12% · fiber 8% |
How it compares
| Product | Protein per serving | Per 100 g | Per oz | Calories |
|---|---|---|---|---|
| Oscar Mayer Bologna (this product) | 3g | 10.7g | 3g | 80.1 |
| Hillshire Farm Farm Classics Honey Roasted Turkey Breast | 7g | 14g | 4g | 60 |
| Oscar Mayer Deli Fresh, Blackened Turkey Breast | 9g | 16.1g | 4.6g | 59.9 |
| Oscar Mayer Smoked Ham | 10g | 17.5g | 5g | 59.8 |
| Plain cooked chicken breast (benchmark) | — | 31g | 8.8g | ~165 |
What bologna actually is: emulsified fat, not a lean cut
Bologna isn’t sliced from a roast — it’s an emulsion. Meat (here, mechanically separated chicken and pork) is ground ultra-fine with fat and water into a smooth, uniform paste, then cooked into a log and sliced. That process is exactly why the macros come out the way they do: 7g of fat to just 3g of protein per slice, with 2.5g of that fat saturated. More than half the calories in a slice are fat. Compare that to the lean ham one shelf over (10g protein, 2g fat per serving) and the contrast is the whole story — same deli case, opposite nutritional profile. Bologna leads with mechanically separated chicken and corn syrup, where a lean deli meat leads with whole muscle. It tastes the way it does because of the fat; that’s the trade.
The processed-meat floor — a treat, not a protein source
This is the bottom of the deli category, and the C- (57/100) is the honest grade for it. The site rewards foods that deliver protein efficiently and dings fat, additives, and sodium — bologna loses on nearly all of them at once: weak protein density (10.7g per 100g, the lowest here), a D on saturated fat, an additive-heavy ingredient list, and high sodium. There’s no single disqualifying number; it’s that everything points the same direction. The practical read is simple and not preachy: a bologna sandwich now and then is fine, but it’s a flavor-and-nostalgia food, not something to lean on for protein. If you’re at the deli counter for the protein, the lean ham and turkey on this page do that job several times more efficiently — build around those and keep bologna as the occasional treat it’s meant to be.
Scope
This page covers Oscar Mayer Bologna, UPC 044700008577, as represented in USDA Branded Foods FDC 1624946. Oscar Mayer sells multiple variants in this product line — other sizes, flavors, or fat levels may have different macros and Labelgrade scores. Manufacturers periodically reformulate; always cross-reference the actual package label, especially if you have allergies or dietary restrictions.
Ingredients (from the USDA Branded Foods entry)
MECHANICALLY SEPARATED CHICKEN, PORK, WATER, CORN SYRUP, CONTAINS LESS THAN 2% OF SALT, GROUND MUSTARD SEED, SODIUM PHOSPHATES, SODIUM PROPIONATE, POTASSIUM CHLORIDE, SODIUM DIACETATE, SODIUM BENZOATE, FLAVOR, SODIUM ASCORBATE, SODIUM NITRITE, EXTRACTIVES OF PAPRIKA, OLEORESIN CELERY SEED
Where to buy
Affiliate links — we may earn a commission at no extra cost to you. The Labelgrade score is independent of affiliate relationships. More.
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Quick Facts
Per serving · 1 SLICE
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (1 SLICE) |
|---|---|
| Calories | 80.1 |
| Protein | 3g |
| Total Fat | 7g |
| Saturated Fat | 2.5g |
| Trans Fat | 0g |
| Total Carbohydrates | 1g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Sodium | 250mg |
| Cholesterol | 19.9mg |
| Calcium | 19.9mg |
Scope: This page applies specifically to Bologna · UPC 044700008577. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains animal-derived ingredients
contains meat, fish, or gelatin
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
Is bologna healthy?
Bologna is the least healthy slice in a typical deli case, and it's an honest no as a health food. It's an emulsified meat — finely ground meat and fat blended into a smooth paste — so per slice you get more fat (7g) than protein (3g), the opposite ratio of a lean cut. It's also a processed, nitrite-cured meat. None of that makes an occasional bologna sandwich a crisis, but it belongs in the 'treat' column, not the protein column.
Why does Oscar Mayer Bologna score the lowest (C- 57/100) of the deli meats?
Because it inverts the thing a protein food is supposed to do. At 3g of protein and 7g of fat per slice, more than half its calories come from fat, and the saturated fat (2.5g per slice) earns a D — the only deli meat here to score that low on fat. Protein density is weak (10.7g per 100g, the lowest of the group), the ingredient list starts with mechanically separated chicken and corn syrup, and sodium is still high. Lean ham and turkey clear C+ because they're protein-efficient; bologna can't, so it lands at C-.
Is bologna a good source of protein?
No — this is the clearest case in the deli case where the answer is genuinely no. At just 3g of protein for 80 calories (26.7 calories per gram of protein), bologna is one of the least protein-efficient foods you can buy, because most of those calories are fat, not protein. If you're eating deli meat specifically for protein, lean ham (10g/slice-serving) or turkey are several times more efficient. Bologna is a flavor and nostalgia food, not a protein source.
How big is a serving, and what does a sandwich add up to?
The label serving is a single slice: 80 calories, 3g protein, 7g fat, 250mg sodium. A real bologna sandwich uses 2–3 slices, which means 160–240 calories and 14–21g of fat from the meat alone — for only 6–9g of protein. That fat-heavy, protein-light math is exactly why it sits at the bottom of this category.
What's a better deli pick than bologna?
Almost anything leaner. Sliced turkey breast or lean ham deliver more protein for fewer calories and a fraction of the fat, and they cure the protein-to-fat ratio that drags bologna down. If you want the unprocessed route, plain roasted chicken or turkey breast is far better still. Keep bologna as an occasional treat and build your actual protein around the lean options.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 1624946. We re-verify top-traffic pages monthly and update within 7 days when a manufacturer reformulates.