Is Pepperoni Bad for You? Here’s What Experts Say

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. 

Is pepperoni bad for you? Here’s what experts say. 

Is Pepperoni Good for Weight Loss?

If you constantly consume pepperoni pizza or other high-calorie snacks, then you can say goodbye to a healthy weight. Everything here is hiding in the nutritional value of pepperoni itself. 

Nutritional facts per 1 oz serving 

This nutritional value is a good indicator of the negative impact on weight in general. Even though your body requires fat to get energy and absorb essential vitamins, it can be seen that pepperoni fat content is also loaded with unhealthy saturated fat, which may increase bad cholesterol and empower the accumulation of fatty deposits in the vascular system (2).

A scientific review in 2017 found replacing saturated fat in the diet with polyunsaturated fat to be associated with a significantly reduced risk of coronary heart disease (3).

The caloric density of pepperoni may contribute to weight gain. In addition, according to one study in rats, a high-fat diet may disturb REM sleep by dysregulating the dopaminergic system (4).

Therefore, adding pepperoni pizza to your diet may not lead to weight gain when you only choose to consume it in moderate amounts and not very often, but it’s probably not a good idea to eat it every day. 

This still doesn’t mean you should avoid all products with saturated fats as they can be nutritious foods. If your goal is to cut calories, you should focus on replacing saturated or trans fats with unsaturated healthy fats. 

Read more: Best Lunch Prep Ideas for Work When You Can’t Deal with Another Salad Plus Cooking Tips

Is Pepperoni Good for Health?

Before we jump into the possible drawbacks of pepperoni, it’s important to highlight a few potential benefits. 

First, essential minerals can be found in pepperoni, including manganese. A one-ounce serving of pepperoni provides 13% of the daily value of manganese (1), which is beneficial to the body’s enzyme function for the metabolism of protein, cholesterol, carbs, muscle contraction, bone development, and wound healing (5). 

Second, pepperoni contains selenium. This essential antioxidant helps your immune system stay strong by controlling free radicals, which are produced from the environment and as byproducts of metabolism (6). 

Also, pepperoni provides other minerals, such as zinc for immune function, vision, and reproduction; copper, which eases the absorption of iron; phosphorus, for healthy teeth and bones; and iron, which is beneficial to red blood cell production (7). 

In addition to minerals, pepperoni provides important B vitamins that help provide energy for the proper functioning of the brain, skin, muscles, nerves, and every cell in your body (8). 

28 grams (1 ounce) of pepperoni includes the following B vitamins (1): 

• Vitamin B12: 15 percent of the DV
• Niacin: 9 percent of the DV
• Riboflavin: 6 percent of the DV
• Thiamin: 6 percent of the DV
• Vitamin B6: 6 percent of the DV
• Pantothenic acid: 5 percent of the DV

Read more: 3,000-Calorie Meal Plan High-Protein Diet: How to Eat for Muscle Gain and More

Why Is Pepperoni Bad for You?

Why is pepperoni bad for you? Actually, even healthy food can have a negative effect if you over-consume it. It works the same way with pepperoni. Despite the various benefits pepperoni can bring to the table, there are a few factors you need to be aware of. 

Sodium

Pepperoni is loaded with a large amount of sodium. Dietary Guidelines recommend consuming less than 2,300 milligrams of sodium per day (9). And just 28 grams of pepperoni is packed with 443 mg, which is 19 % of that recommendation (1). 

In appropriate amounts, sodium is essential for the proper function of nerves and muscles. However, too much salt can contribute to elevated blood pressure, which may put you at risk of developing heart disease (9).

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.

Nitrates

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. 

Is Pepperoni Healthy for Weight Loss?

As pepperoni is a processed meat, its consumption is less likely to be beneficial when trying to lose weight. This is connected to the general nutritional value of pepperoni itself where there are high amounts of saturated fats, calories, and sodium. In large amounts, these nutrients give the opposite effects and may even contribute to weight gain (12). 

Therefore, considering pepperoni for weight loss may not be a good idea. Don’t get frustrated though, particularly if you’re a big pepperoni fan, because there’s a possibility for you to include a small amount of pepperoni. 

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Is There a Healthy Version of Pepperoni?

Turkey pepperoni is lighter than the regular one as it has only 3.5 grams of fat per 1-ounce portion, including only 1.1 grams of saturated fat. The downside is that turkey pepperoni has a greater amount of sodium, which is 557 gm per serving (13). 

Is pepperoni good for weight loss? Generally, no, the consumption of pepperoni won’t help you shed those pounds in large amounts. 

You may still consume it, but only every once in a while in smart doses is recommended. Your overall diet quality and calorie intake are most important when you’re trying to lose weight. Don’t get caught up worrying too much about individual foods. 

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. 

Is Pepperoni Fattening?

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).

Is Cheese or Pepperoni Pizza Better for Weight Loss?

Pizza isn’t the most weight-loss-friendly food. Both of these pizzas include a high amount of calories and fat. Let’s take a look at the nutritional value of both pizzas. 

Cheese pizza. Nutritional facts per serving size – 1 slice (107g)

Pepperoni pizza. Nutritional facts per serving size – 1 slice (111g)

Pepperoni pizza has slightly more calories and fat per slice than cheese pizza. 

Please note that eating pizza all the time when trying to lose weight isn’t the best option due to the high number of calories and fat in pizza. 

However, you may still lose weight healthily if you:

• Consume pizza in small portions only every once in a while
• Sleep well
• Exercise regularly
• Improve your eating habits. This means eating a healthy balanced diet with a variety of foods from all the food groups. It also means prioritizing healthy fats over saturated fats. Healthy fats can be found in avocados, fatty fish, nuts, seeds, olives, olive oil, and other vegetable oils. 

Our previous post goes into great detail about the crescent roll veggie pizza.

What Can I Add to Pepperoni Pizza?

Experimenting with pizza toppings is always a nice treat. The traditional pepperoni pizza includes mozzarella cheese, pepperoni, and pizza sauce. However, you can load up your pepperoni pizza with an endless amount of options. The most common are: 

• Olives
• Chicken
• Hot peppers
• Pineapple
• Bacon
• Various types of cheese
• Bell peppers
• Arugula
• Sausage
  

If you want to make your pepperoni pizza more hearty, you can use this simple recipe, which includes whole-wheat crust, lower-sodium sauce, and uncured pepperoni. The best part is you can cook it on the skillet and enjoy the crisp juicy slices. 

One of our previous posts goes into great detail about the healthy homemade pizza.

Ingredients: 

• 1 teaspoon fine yellow cornmeal
•  ½ cup lower-sodium marinara sauce
• 12 ounces fresh prepared whole-wheat pizza dough
•  3 ½ ounces low-moisture, shredded part-skim mozzarella cheese
•  1 ¼ ounces uncured pepperoni slices 
•  2 teaspoons olive oil
•  Crushed red pepper

Instructions: 

1. Preheat the oven to 450ºF and sprinkle cornmeal evenly on the bottom of a 10-inch cast-iron skillet. 
2. Stretch the pizza dough and fit it into the bottom and up sides of the skillet. 
3. Place the skillet over medium-high heat on the stovetop and cook until the bottom of the crust is dry and starting to brown. This should take about 8 minutes. 
4. Remove from heat and prick the bottom of the crust several times with a fork.
5. Spread the marinara sauce over the crust in the skillet.
6. Sprinkle the cheese and pepperoni on top. 
7. Brush the crust edges with oil and put your pizza into the preheated oven. 
8. Bake until the crust is golden and the cheese is melted and starting to brown – about 10 minutes. 
9. Let it cool for 5 minutes and slice. 
10. If desired, garnish it with chopped bell peppers. 

Pepperoni pizza. Nutritional facts per serving size – 1 slice (107g)

Try our easy and delicious Tortilla pizza recipe, which is perfect for a quick meal or snack. Customize your toppings and enjoy a crispy, flavorful pizza!

Is 4 Slices of Pizza Too Much?

Whether four slices of pizza is too much largely depends on personal dietary requirements and lifestyle.

A typical slice of pizza can contain anything from 200 to 300 calories, depending on the crust thickness, toppings, and size. This means that consuming four slices could easily add up to 800 to 1,200 calories.

As the average daily caloric intake for adults ranges from 1,800 to 2,400 calories for women and 2,200 to 3,000 calories for men, four slices of pizza could constitute a significant portion of your daily calorie allowance.

Indulging in four slices of pizza occasionally is unlikely to derail your diet or health goals. However, if eating pizza in large quantities becomes a regular habit, this could lead to an imbalanced diet and potential weight gain.

It’s important to maintain a balance by ensuring the rest of your meals are rich in nutrients such as fruits, vegetables, lean proteins, and whole grains.

Portion sizes matter when it comes to maintaining a balanced diet. For some, four slices may feel excessive, while others with higher caloric needs, such as athletes, may find it appropriate. It’s important to consider your dietary needs, activity levels, and overall health goals when deciding how much pizza to eat.

Here are some tips to enjoy pizza in moderation:

• Balance It Out: Pair your pizza with a side salad or steamed vegetables to add more fiber and nutrients to your meal.
• Opt for Healthier Toppings: Choose vegetables, lean meats, or lower-fat cheeses to reduce your calorie and fat intake.
• Consider the Crust: Opt for thin-crust pizza to reduce your caloric intake and enjoy more toppings with fewer calories.
• Mindful Eating: Pay attention to your hunger cues. Start with two slices and see if you feel satisfied before reaching for more.
• Occasional Treat: Allow yourself the freedom to enjoy pizza without guilt, emphasizing moderation and balance in your diet.

FAQs

• Is pepperoni good for the gym?

Whether pepperoni is good for the gym depends on how much and how often you consume it.

On one hand, pepperoni can be a good source of protein and energy. It typically contains around 6-7 grams of protein per serving and is also high in fat, which can provide sustained energy during a workout. In addition, pepperoni contains other essential nutrients such as iron, zinc, and B vitamins.

However, on the other hand, pepperoni is also high in sodium and saturated fat, which can be detrimental to your health if consumed in excess (9, 15). The excess consumption of these can lead to high blood pressure and an increased risk of heart disease.

So how can you incorporate pepperoni into your diet without negatively impacting your health or gym routine?

The key is moderation and balance. Instead of loading up on a pizza with extra pepperoni every day, try incorporating small amounts of it into your meals every once in a while as a source of enjoyment, but don’t rely on it as a primary protein source. 

For example, adding a few slices to a salad or sandwich can provide that tasty pepperoni flavor while also giving you the necessary nutrients for a workout.

It’s also important to consider the quality of the pepperoni. Opting for leaner options, such as turkey pepperoni, can help reduce the amount of saturated fat (but probably not sodium) in your diet while still providing you with some protein.

Pepperoni can be a good bonus source of protein and energy for your gym routine when consumed in moderation, but it’s not a great idea to have every day.

• Is it safe to eat pepperoni?

Commercially produced pepperoni is considered safe to eat. The meat goes through proper curing and cooking processes that eliminate harmful bacteria such as E. coli and salmonella (19).

However, there are certain factors that can impact the safety of eating pepperoni. For example, if the product has been mishandled or stored improperly, this can increase the risk of foodborne illness. It’s important to always check the expiration date and storage instructions on your pepperoni package before you consume it.

Some individuals may have allergies or sensitivities to ingredients that are commonly found in pepperoni such as pork, beef, or gluten. It’s important to read the ingredients list and nutrition facts carefully before you consume pepperoni.

If you’re unsure about the safety of eating pepperoni, it’s always best to consult a healthcare professional or registered dietitian for personalized advice.

Generally, as long as proper food safety measures are followed and any allergies or sensitivities are taken into consideration, commercially produced pepperoni is safe to eat. Just remember to consume it in moderation and balance it with other nutritious foods in your diet. This way, you can enjoy the taste of pepperoni without compromising your health. 

Check out our post – Gluten Free Cauliflower Pizza Crust – to learn how to prepare healthier and more nutritious pizza.

• Is pepperoni difficult to digest?

As with any other processed meat, pepperoni can be difficult to digest for some individuals. This is due to the high fat and sodium content in commercially produced pepperoni.

The high fat content of pepperoni can slow down digestion (20) and cause discomfort in some people. In addition, the high levels of sodium can lead to water retention and bloating (21).

Individuals with digestive issues such as irritable bowel syndrome (IBS) or lactose intolerance may have a harder time digesting pepperoni due to its high-fat content.

To help with digestion, it’s important to consume pepperoni in moderation and balance it with fiber-rich foods such as fruits, vegetables, and whole grains. Staying hydrated and incorporating probiotic-rich foods such as yogurt or kefir can also help improve digestion.

If you have a history of digestive issues or are experiencing discomfort after consuming pepperoni, it’s best to consult a healthcare professional for personalized advice. They may recommend alternative protein sources that are easier for your body to digest.

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The Bottom Line

Is pepperoni bad for you? Here’s what experts say. 

Pepperoni is the American variety of spicy salami created from cured pork and beef. The nutritional value of pepperoni shows it not to be the best food choice for people who desire to lose weight due to its large amount of calories and fat. 

Pepperoni provides essential minerals and B vitamins that may positively impact overall health. However, this processed meat includes a high amount of sodium, which may contribute to high blood pressure when consumed in large quantities. Even the moderate consumption of processed meats such as pepperoni is also related to an increased risk of bowel cancer. 

The nutritional value of pepperoni pizza shows it to be more caloric than cheese pizza. However, people who want to lose weight may consider replacing pizza with lower-calorie food options.