Pepperoni: Calories, Nutrition Facts, and Health Benefits (2026)

Pepperoni contains 141 calories per 1 oz, about 15 slices, with 5.3 g of protein, 0.3 g of carbs, and 12.9 g of fat. It has 4.8 g of saturated fat and 443 mg of sodium. Notably, it has a glycemic index and load of 0, making it low in carbohydrates.

This page provides a comprehensive overview of the nutritional profile of pepperoni, focusing on its calorie content, macronutrient breakdown, and health implications. It also examines how this popular topping fits into various dietary goals and compares it to other fast foods.

Pepperoni Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table details the specific nutrients found in pepperoni per serving size. This information is essential for understanding its contribution to your diet.

Values are for 1 oz, about 15 slices (28 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	141	504	7%
Protein	5.3 g	19.0 g	11%
Carbohydrates	0.3 g	1.2 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	12.9 g	46.0 g	17%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	77 mg	274 mg	2%
Saturated Fat	4.8 g	17.0 g	24%
Sodium	443 mg	1582 mg	19%

About 1% of pepperoni calories come from carbohydrates, 15% from protein and 84% from fat.

Pepperoni by Health Goal

The by-goal ratings section evaluates how pepperoni aligns with common dietary objectives. This can help you determine if it fits into your personal nutrition plan.

Goal	Rating	Why
Weight loss	Fair	141 calories per serving; calorie-dense at 504 cal per 100 g, so keep portions small
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Fair	Very low in fiber
Heart health	Fair	High in saturated fat (4.8 g per serving) and sodium (443 mg)
Muscle gain	Fair	Low in protein (5.3 g per serving)

Pepperoni and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Pepperoni contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is mostly fat.

How Pepperoni Compares to Other Fast Foods and Prepared Meals

In the comparison table, pepperoni is assessed alongside other fast foods and prepared meals. This allows for a clearer understanding of its nutritional standing.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sodium (mg)
Pepperoni	504	19.0	46.0	1582
Hot Dog	290	10.0	26.0	1090
Bacon	541	37.0	42.0	1900
Cheeseburger	268	14.0	13.0	533

Pepperoni Myths, Checked

Pepperoni is a good low-carb protein , Misleading. It is low carb but very high in saturated fat and sodium, and it is processed meat.

Turkey pepperoni is health food , Misleading. It is leaner but still cured, processed and salty.

How to Track Pepperoni

Restaurant and fast-food portions of pepperoni vary a lot by brand and size, so a generic entry can be off by hundreds of calories. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log pepperoni accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every fast-food burger by chain, healthiest meals at every fast-food chain, and best fast-food meals with 30g protein or more.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of pepperoni?

One ounce of pepperoni contains 141 calories, making it a calorie-dense food choice. If you are monitoring your caloric intake, it's important to consider this when adding pepperoni to meals.

Is pepperoni good for weight loss?

Pepperoni is generally not considered a weight-loss friendly food due to its high fat and calorie content. However, it can be enjoyed in moderation as part of a balanced diet.

Can people with diabetes eat pepperoni?

People with diabetes can consume pepperoni, as it has a glycemic index of 0, meaning it does not significantly impact blood sugar levels. However, portion control is still important due to its sodium and fat content.

How much protein is in pepperoni?

Pepperoni provides 5.3 g of protein per ounce, making it a decent source of protein for those looking to increase their intake. However, it should be balanced with other protein sources.

Is pepperoni high in sugar?

Pepperoni is low in sugar, containing 0 g per serving. This makes it a suitable option for those avoiding added sugars in their diet.

Is pepperoni bad for you?

While pepperoni can be enjoyed in moderation, it is high in saturated fat and sodium, which may pose health risks if consumed excessively. It's best to include it as an occasional treat.

Key Takeaways

• Pepperoni has 141 calories per 1 oz serving.
• It contains 5.3 g of protein and 12.9 g of fat.
• The glycemic index and load of pepperoni are both 0.
• Each serving has 4.8 g of saturated fat.
• Pepperoni has 443 mg of sodium per ounce.
• It is low in carbohydrates, with 0.3 g per serving.