Low Sodium Salami and Charcuterie from Mount Olive

Low Sodium Salami and Charcuterie from Mount Olive

Yes! We have the low sodium meats! I readily admit that my diet prior to my heart issues contributed to my poor health. Deli Meats, especially cured meats like salami, pepperoni, and ham were a staple of my diet. Sadly, they are super high in sodium. I would save up sodium points in my daily allotment to have the occasional cheat meal and have a salami sandwich. These meats were banished from my low sodium diet choices. That is, until now, now I have found a line of low sodium salami and charcuterie from Mount Olive.

Why Is Deli Meat And Charcuterie So High in Sodium?

Salami, pepperoni, and many other deli meats are cured. Either through heat and smoking, or dry air cured. Prior to curing the meats are usually treated with salt, nitrites, and nitrates in order to facilitate the curing process. It allows for great flavors and tastes, but it renders an oz of meat at over 600 mg of sodium. Way too much for a low sodium meal.

Fratelli – Baretta’s Mount Olive All Organic Meats

That is why I am excited to have found the Mount Olive line of all natural and organic meats. Mount Olive is part of the Fratelli – Beretta Company that has been making various cured meats and foods since 1812. They have come up with a way to cure meats without adding any nitrites or nitrates. The product is brand new, but you can contact your local grocer to have them order the products for their stores.

The end result is that the sodium has been reduced by 45%. So, even though it is still not completely salt free, it is much better than any other option currently on the market. When used in moderation an sticking to portions, it can be added back into the mix. Currently in their reduced sodium line is Prosciutto, Milano Salami, Soppressata, Finocchiona, and Coppa.

Low Sodium Prosciutto

Prosciutto is a thinly sliced ham produced from the rear leg of the pig. It is often salt cured and aged and typically cured with additional nitrites and nitrates (high in sodium and potassium). Mount Olive’s new line has minimally processed and naturally cured Prosciutto that is 45% reduced sodium from a typical fully cured version.  Fully cured Prosciutto runs about 950 mg per 1 oz (2 thin slices). Mount Olive’s Prosciutto is 510 mg per oz. (2 thin slices).

I was able to cut 1 thin slice into 4 ribbons and could wrap my Asparagus before putting it on the grill. It was a great starter plate for dinner.

Low Sodium Coppa

Coppa is a sweeter pork cold cut. It is made from the neck muscle of the pig that runs along the back to the 4th or 5th rib. Coppa like Prosciutto is also thinly sliced. It is more often dry aged and cured, but unlike Prosciutto it is not brined before curing. Therefore, it is easier to actually make this meat lower sodium.

It’s flavors are subtle and sweet which makes it perfect to pair with a nutty Swiss cheese or with pears, melons, or other sweeter flavors. Fully cured Coppa is 450 mg per oz and Mount Olive is only 290 mg per oz.

Low Sodium Salami & Soppressata

Salami and it’s cousin Soppressata are both dry aged and cured meats. Salami can be made from beef or pork, where Soppressata is made primarily from pork. Both are classic meats used in sandwiches, salads, antipasti, and pizzas. When I first went low sodium back in 2002, there were no low sodium or reduced sodium options. A different company, Columbus, started to market one, but it used Potassium Chloride as a salt replacement and still had the nitrites and nitrates.

Fully cured salamis can run over 600 mg per oz.. The Mount Olive low sodium salami is 310 mg per oz. I was able to take 1 oz of the slices and cut them into quarters and use them as a topping for my low sodium pizzas.

The Final Verdict

For someone who is brand new to low sodium, you will notice a difference of taste of salt. This can be attributed to the lack of nitrites and nitrates. Which is actually a good thing. The absence of salt really allows you to appreciate the flavors that are imparted through the aging and curing. The flavors of spices used in the process makes these low sodium versions a great option.

What items do you still miss while being on a low sodium diet? Let me know in the comments below!

I received product from the manufacturer for this review, but the opinions and decisions are all my own.