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 pizza topping and deli meat, but is often made from highly processed pork or beef. Many people wonder if switching to turkey pepperoni is the healthier choice. I’ll break down the nutrition profile, ingredients, and potential health effects of turkey pepperoni to help you decide if it’s right for your diet.
The Nutrition Facts
Comparing 2 slices (28g) of turkey pepperoni to regular pork pepperoni shows some key differences
- Calories: 70 in turkey vs 80 in pork
- Fat: 5g in turkey vs 7g in pork
- Saturated Fat: 1.5g in turkey vs 3g in pork
- Sodium: 430mg in turkey vs 480mg in pork
- Nitrates/Nitrites: Often none in turkey vs usually added to pork
So turkey pepperoni is a bit lower in calories fat and sodium compared to pork pepperoni. But the biggest advantage is having little or no added nitrates/nitrites.
The Ingredients
Conventionally cured pepperoni contains sodium nitrite which helps preservation and gives pepperoni its reddish color.
However, there are links between eating processed meats with nitrites and increased risk of cancer and other health issues. Many conventional pepperoni brands also contain other preservatives, artificial flavors, and colors.
Turkey pepperoni avoids these concerns since it’s often:
- Uncured – without added nitrates/nitrites
- Preservative-free
- No artificial ingredients
Instead, turkey pepperoni is flavored using spices like paprika, garlic, red pepper, fennel, and black pepper. Some brands use a natural preservative like celery powder.
Overall, turkey pepperoni has a much cleaner ingredient profile compared to regular pepperoni.
The Pros of Turkey Pepperoni
Here are some of the main benefits of choosing turkey over pork pepperoni:
- Lower in fat, calories, and sodium
- Free of nitrates/nitrites and artificial preservatives
- Still delivers the classic pepperoni flavor
- Can be a healthier choice for kids’ lunches and snacks
- Works great as a pizza topping or in sandwiches/antipasto platters
Turkey pepperoni is a safer choice for pregnant women, babies, young children, and anyone looking to reduce intake of processed meats. It provides protein, vitamins, and minerals without many of the downsides.
The Cons of Turkey Pepperoni
However, there are a couple potential drawbacks to consider:
- Can be more expensive than regular pepperoni
- Texture may be a bit softer/spongier than pork pepperoni
- Sodium content still relatively high for an unprocessed meat
The softer texture of turkey pepperoni is due to the lower fat content. Some brands add soy protein isolate or other binders to improve the texture.
Also, even uncured turkey pepperoni still contains a fair amount of sodium from spices, so it should still be eaten in moderation.
Healthiest Brands of Turkey Pepperoni
When shopping for turkey pepperoni, look for organic and uncured options with no nitrates/nitrites or preservatives. Here are some of the healthiest brands:
- Applegate Organics Turkey Pepperoni
- Hormel Natural Choice Pepperoni
- Columbus Uncured Turkey Pepperoni
- Boar’s Head Gold Label Uncured Pepperoni
Avoid any turkey pepperoni with “natural flavors” or suspicious ingredients. Stick to short ingredients lists for the cleanest options.
Who Should Choose Turkey Pepperoni?
Switching to turkey pepperoni may benefit:
- Those looking to reduce cancer risk from processed meats
- Anyone limiting sodium, nitrates, and preservatives
- People concerned about pork/beef for religious reasons
- Parents seeking healthier lunch meat choices for kids
- Pregnant women limiting nitrate intake
Turkey pepperoni is a good choice if you or your family eat pepperoni regularly. It provides the same pizza topping experience without as many health drawbacks.
Is Turkey Pepperoni Healthy Overall?
Turkey pepperoni is healthier than regular pepperoni since it’s:
- Lower in fat, sodium, and calories
- Free of chemical preservatives like nitrates/nitrites
- Processed minimally without artificial ingredients
However, all pepperoni should still be eaten in moderation, even the turkey kind, due to the high sodium content. Those with certain medical conditions like heart disease may still want to avoid it.
But for most people, turkey pepperoni is a better choice than regular pepperoni when enjoyed occasionally as part of an overall healthy diet. It provides a tasty, nitrate-free way to add flavor to pizzas, sandwiches, salads and more.
The Bottom Line
Is turkey pepperoni good for you? When chosen wisely, turkey pepperoni can be a healthier alternative to beef and pork pepperoni. Stick to uncured, organic options with no nitrates, nitrites or sketchy additives. Then enjoy turkey pepperoni in place of regular pepperoni in moderation as part of a nutrient-dense diet for the best health benefits.
So go ahead and give turkey pepperoni a try on your next homemade pizza night! Just be sure to read labels and buy from a reputable natural brand. Your taste buds and your body will thank you.
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 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
| Calories | Total Fat | Saturated Fat | Cholesterol | Sodium |
| 141 | 13g | 5g | 27.2mg | 443mg (1) |
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.
Bridgeford Tukey Pepperoni Taste Test Review
FAQ
What is the healthiest pepperoni?
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Applegate Naturals Uncured Turkey PepperoniThis pepperoni is sourced from humanely raised animals and doesn’t contain certain chemicals.
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HORMEL ® NATURAL CHOICE ® Uncured PepperoniThis pepperoni is 100% natural and contains no preservatives or artificial ingredients.
Is turkey pepperoni healthier than pepperoni?
It’s low in calories and fat, making it a healthier option than regular pepperoni.
Is turkey pepperoni okay to eat?
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.
Is turkey pepperoni lean meat?
Turkey Pepperoni is a delicious and healthier alternative to traditional pepperoni. Made from lean turkey meat, it’s spiced with a blend of bold flavors that deliver the classic taste you love.
Why should you eat turkey pepperoni?
Reduced risk of heart disease: Turkey pepperoni contains less saturated fat than regular pepperoni. Consuming foods low in saturated fats can help reduce the risk of developing heart disease. Aids weight loss: The high protein content in turkey pepperoni can make you feel fuller for longer periods of time, reducing the urge to snack and overeat.
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.