Top 7 Reasons Why Mortadella Isn’t a Healthy Choice for You

Are you health-conscious and, at the same time, under the spell of tasty mortadella flavor? Then chances are you want to decide whether you should eat mortadella. 

If yes, how much?

If not, then why?

Today we’re going to tackle this meaty topic: the health implications of Mortadella. Let’s dive right in and explore the reasons behind Mortadella’s less-than-stellar reputation on the health front.

What is Making Mortadella Unhealthy?

Here are the top factors that make mortadella less healthy.

1. It’s high in fat.

Mortadella, being a cured pork sausage, contains a significant amount of fat. Traditional mortadella recipes call for a mixture of lean pork and pork fat, resulting in a high-fat content. 

Fat is a concentrated source of calories and can contribute to weight gain if consumed excessively. Additionally, Mortadella often contains visible pieces of fat within the sausage, which can further increase its fat content. Such high-fat content is linked to heart disease risk.

2. It’s calorie dense.

Because of its high-fat content, Mortadella is also calorie-dense. It packs quite a caloric punch for a relatively small portion size. 

This characteristic makes it a food to enjoy in moderation, especially if you’re watching your calorie intake or trying to maintain a healthy weight.

3. It has more sodium than you could imagine.

The sodium content of Mortadella is considerably high: only 100 grams of Mortadella contains 1200 mg of sodium. The reason is that cured and processed meats like Mortadella often undergo salt curing, which contributes to their flavor and preservation.

Consequently, Mortadella can be quite high in sodium, which can be problematic for individuals with high blood pressure or those who need to watch their sodium intake.

4. It’s high in nitrates and nitrites.

Nitrates and nitrites are used in meat products like mortadella as preservatives to prevent bacterial growth and give the meat a pink color. However, they may be harmful to human health.

Nitrates and nitrites can react with other compounds in the meat to form nitrosamines. Nitrosamines are known carcinogens, and they have been linked to an increased risk of cancer, especially cancer of the stomach and colon.

In addition, nitrates and nitrites can also react with oxygen in the body to form excessive nitric oxide. So much nitric oxide can be harmful and has been linked to an increased risk of heart disease.

The World Health Organization (WHO) has classified nitrates and nitrites as “possibly carcinogenic to humans.” The US Food and Drug Administration (FDA) has also stated that there is “some concern” about the potential health risks of nitrates and nitrites.

The FDA has set limits on the amount of nitrates and nitrites that can be used in meat products. However, some experts believe that these limits are not strict enough.

If you’re concerned about the health risks of nitrates and nitrites, it’s better to avoid eating mortadella and other foods having nitrates and nitrites.

5. Additives and preservatives are there.

Some commercially available Mortadella products may contain additives, such as artificial flavorings, colorings, and preservatives.

These additives are included to enhance the sausage’s taste, appearance, and shelf life. While not all Mortadella varieties have additives, it’s important to read labels and choose high-quality options if you’re concerned about additives in your food.

6. You can’t look over processed meat concerns.

Mortadella falls into the processed meats category, including other cured and preserved meats like bacon, ham, and sausages. Consumption of processed meats has been associated with increased risks of certain health conditions, such as heart disease and certain types of cancer. 

The reasons behind these associations are still being studied. Still, factors like high sodium and nitrate content, cooking methods, and other lifestyle factors are believed to play a role.

7. It’s not a good source of protein.

Compared to other protein sources like lean meats, poultry, fish, legumes, or tofu, Mortadella typically has a lower protein content per serving. These alternative protein sources provide more concentrated amounts of protein without higher fat and calorie content.

So, Should You Avoid Eating Mortadella?

Now, does this mean you should completely shun Mortadella from your plate? 

Not necessarily! 

As with most foods, moderation is key. While Mortadella may not be the healthiest option, it can still be enjoyed as part of a balanced diet. Here are a few tips to keep in mind:

Portion Control

Be mindful of your portion sizes when indulging in Mortadella. Opt for smaller servings and pair your servings with plenty of fresh vegetables or whole grains to create a more balanced meal.

Choose Quality

When purchasing mortadella, opt for high-quality options that are made with fewer additives and higher meat content. Local delis or artisanal producers may offer a more natural and authentic product.

Balance Your Plate

Balance is crucial. Incorporate Mortadella into a meal that includes a variety of nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins. Adding fiber reduces the health risks associated with packaged foods.

Explore Alternatives

If you’re seeking a healthier substitute, consider leaner protein options like skinless chicken breast or turkey breast as alternatives to Mortadella.

Ultimately, Mortadella should be enjoyed as an occasional treat rather than a dietary staple. Being aware of its nutritional characteristics allows you to make informed choices and maintain a balanced and mindful approach to your overall diet.

What are Healthy Alternatives to Mortadella?

If you’re looking for healthy substitutes for Mortadella, there are several options that can provide a nutritious alternative while still delivering delicious flavors. Here are a few ideas to consider:

Lean Deli Meats

Opt for lean deli meats such as turkey breast, chicken breast, or roast beef. These options are typically lower in fat and calories compared to Mortadella while providing a good source of protein. Look for minimally processed varieties without added sugars or artificial additives.


Tofu can be a versatile and healthy alternative to Mortadella, especially for those following a vegetarian or vegan diet.

Choose a firm or extra-firm tofu and slice it thinly to resemble the texture of sliced Mortadella. Season it with herbs, spices, or marinades for added flavor.

Plant-Based Sausages

Explore plant-based sausages made from ingredients like soy, peas, or lentils. These sausages offer a similar texture and flavor profile to Mortadella while being lower in fat and cholesterol. Look for options with minimal added preservatives and artificial ingredients.

Hummus or Bean Spreads

For a different approach, consider spreads like hummus or bean dips as an alternative to Mortadella. These protein-packed options can be spread on bread or crackers, providing a satisfying and nutritious option.

Homemade Options

Consider making your own deli-style meats or spreads at home using lean cuts of meat, poultry, or plant-based proteins. This way, you have more control over the ingredients, including reducing sodium and additives and using quality protein sources.

Fresh Vegetables

Embrace the world of veggies and create vibrant, flavorful sandwiches or wraps using a variety of fresh vegetables. Layer sliced avocado, cucumber, bell peppers, tomato, lettuce, and other favorite veggies for a satisfying and nutritious alternative.

Remember, the key is to find options that suit your dietary preferences and nutritional needs. Experiment with different flavors, textures, and combinations to discover your own delicious substitutes for Mortadella. And always remember to consider portion sizes and moderation when enjoying any food, including healthier alternatives.


Does mortadella contain any allergens?

Yes, mortadella can contain allergens. The most common allergens in mortadella are:

  • Nuts. Mortadella is often made with pistachios, which are a type of nut. Other nuts that may be found in mortadella include almonds, hazelnuts, and walnuts.
  • Milk. Some mortadellas may contain milk or milk products, such as whey or casein.
  • Soy. Some mortadellas may contain soy or soy products, such as soy protein or soy lecithin.
  • Eggs. Some mortadellas may contain eggs or egg products, such as egg whites or yolks.
  • Gluten. Some mortadellas may contain gluten, a protein found in wheat, barley, and rye.

If you have allergies, it is important to read the label carefully before you buy mortadella. You should also ask the store clerk if they know if the mortadella contains any allergens.

Besides these common allergens, mortadella may also contain other allergens, depending on the manufacturer. If you have any concerns about allergens, it is always best to contact the manufacturer directly.

How can I choose a high-quality mortadella?

Here are some tips on how to choose high-quality mortadella products:

  • Look for the Protected Geographical Indication (PGI) label. This label indicates the mortadella was produced according to a strict set of rules in a specific region, in this case, Bologna, Italy.
  • Check the ingredients list. Mortadella should be made with pork, myrtle berries, salt, and pepper. Other ingredients, such as pistachios, can be added but should not be the main ingredient.
  • Look for a deep pink color. Mortadella should have a deep pink color because of the addition of nitrates and nitrites. However, the color should not be too bright, as this could show that the mortadella has been over-processed.
  • Feel the texture. Mortadella should have a firm, but not hard, texture. It should be easy to slice, but the slices should not fall apart.
  • Smell the mortadella. Mortadella should have a mild, slightly sweet smell. If the smell is too strong or unpleasant, it is best to avoid the mortadella.
  • Buy mortadella from a reputable butcher or grocery store. Reputable retailers are more likely to sell high-quality mortadella.
  • Read the reviews before you buy. If you are unsure about a particular mortadella product, read the reviews online to see what others have said about it.

Is mortadella gluten-free?

Not necessarily. Mortadella can be gluten-free, but that’s not always the case. Some mortadellas may contain gluten, which is a protein found in wheat, barley, and rye.

If you are gluten-free, here are some tips for avoiding gluten in mortadella:

  • Read the label carefully. The label should list all the ingredients in the mortadella.
  • Ask the store clerk. Ask the store clerk if you are unsure if a particular mortadella contains any gluten. Yet, it’s best to avoid it.
  • Look for mortadella with a “gluten-free.” label.
  • Buy mortadella from a reputable manufacturer. Reputable manufacturers are more likely to take care to avoid gluten in their products.

If you are still unsure whether or not a particular mortadella is gluten-free, it is best to err on the side of caution and avoid it.

How often can I eat mortadella?

How often you can eat mortadella depends on your individual health and dietary needs. However, keeping the healthiness status of mortadella in view, as a general rule of thumb, it is best to limit your intake of mortadella to no more than a few times per week. 

Can I give mortadella to my kid?

Yes, you can give mortadella to your kid, but it’s important to do so in moderation. Mortadella is processed meat, meaning it has been treated with salt, nitrates, nitrites, or other preservatives. 

Processed meats have been linked to an increased risk of cancer, heart disease, and other health problems.

In addition, mortadella is high in fat and calories. A 100-gram serving of mortadella contains about 288 calories, which is more than a slice of bread or a piece of fruit.


Remember, food is not just about nourishment; it’s also about pleasure and cultural experiences. So, if you decide to indulge in Mortadella from time to time, savor each bite and appreciate it as part of the culinary tapestry that makes our taste buds sing.

Stay informed, stay balanced, and keep exploring the wonderful world of food. Cheers to a healthier and happier you!

Disclaimer: This article is for informational purposes only and should not be considered medical or dietary advice. Please consult a qualified healthcare professional for personalized guidance regarding your specific dietary needs and health concerns.



Leave a Reply

Your email address will not be published. Required fields are marked *