A typical antipasto plate ranges 200–450 calories per serving, driven by cured meats, cheeses, olives, and marinated vegetables.
Lighter Plate
Classic Mix
Deli-Heavy
Veggie-First Spread
- Artichokes & peppers
- Part-skim mozzarella
- Herbs & lemon
Light
Balanced Board
- Salami 1 slice
- Provolone 1 oz
- Olives & tomatoes
Middle
Deli-Style Platter
- Salami 2 slices
- Provolone + mozzarella
- Olives as garnish
Hearty
What Counts On An Antipasto Plate
Think of this spread as a mix-and-match starter of savory bites. Classic trays include cured meats, cheeses, olives, pickled or marinated vegetables, roasted peppers, artichokes, tomatoes, and crusty bread or crackers. Each item brings its own macro mix and salt load, so totals swing based on what you pile on.
Portions matter. Most deli items land in 1 ounce slices or 1/2 cup scoops. That makes it easy to set a target: one meat, one cheese, a big scoop of vegetables, and a few olives forms a tidy serving that sits well before dinner.
Antipasto Nutrition Data By Component
The table below uses common servings from trusted nutrient databases to give a realistic snapshot. Values are rounded and can vary by brand, marinade, and aging.
Item (Typical Serving) | Calories | Protein (g) |
---|---|---|
Dry salami, 1 oz (28 g) | 110–120 | 6–7 |
Provolone, 1 oz (28 g) | 95–105 | 7 |
Mozzarella, 1 oz (28 g) | 70–90 | 6 |
Green or black olives, 5 pieces | 15–30 | <1 |
Marinated artichoke hearts, 1/2 cup | 60–80 | 1 |
Roasted red peppers, 1/2 cup | 25–35 | 1 |
Cherry tomatoes, 1/2 cup | 15–20 | <1 |
How Calories Add Up On A Board
Most plates land in the 200–450 calorie window when you stick to one meat, one cheese, and plenty of vegetables. Double the meat or add an extra cheese and you can jump to 400–650 calories fast. Bread, nuts, and oil-dressed items nudge the total higher.
Protein rises with cheese and meat. A small spread with one slice of salami and one ounce of provolone delivers roughly 13 grams of protein. A heavier plate with two ounces of salami plus two cheeses can reach 22–26 grams.
Salt, Fat, And Balance
Cured meat, olives, and pickled vegetables sit in brines and rubs. That’s why salt stacks up quickly. The daily cap for adults is 2,300 milligrams of sodium; a plate that tops 800–1,200 milligrams leaves less room for the rest of the day.
Fat isn’t the enemy here; it’s the dose. Cheese brings saturated fat along with calcium and protein, while salami adds fat alongside flavor and iron. Aim for smaller slices, swap in leaner proteins when you can, and let vegetables fill most of the space.
Portion Moves That Keep It Light
Set A Simple Ratio
Build around a 2:1:1 ratio—two parts vegetables, one part cheese, one part meat. That keeps flavor and texture while staying friendly to the day’s totals.
Pick One Star Flavor
Choose either a bold cheese or a rich meat as the hero. Let everything else play backup. This trims calories and salt without dulling the experience.
Use Small Plates And Pre-cut Pieces
Thinner slices and bite-size cubes help a lot. You get the same variety with less weight per pick.
Better Choices Inside Each Category
Cheeses With More Protein Per Ounce
Firm styles like provolone and part-skim mozzarella tend to deliver 6–7 grams of protein per ounce. That’s a handy way to keep satiety high while you moderate portions of richer meat.
Meats With A Leaner Profile
Look for options labeled lower sodium or leaner cuts. Even small shifts—like pairing a half-ounce of salami with more vegetables—can pull the plate into a friendlier range.
Vegetables That Pull Their Weight
Roasted peppers, tomatoes, marinated mushrooms, and artichokes add volume for minimal calories. Olives bring flavor but come salty, so use a few to season the mix.
Label Reading For A Smarter Spread
Scan the nutrition panel on meats and cheeses before you shop. Saturated fat, sodium, and calories per ounce are the key lines. If a brand lists sodium over 600 milligrams per ounce on a cured meat, pair it with more vegetables and limit to one slice.
For cheeses, check the sodium row and the protein line side by side. Picking a style with 6–7 grams of protein per ounce and fewer than 250 milligrams of sodium keeps room for olives and pickled vegetables.
Sample Plates With Totals
These sample builds show how servings translate into numbers. Totals assume standard deli slices and common vegetable scoops.
Sample Plate | Approx. Calories | Approx. Protein (g) |
---|---|---|
Veggie-forward: artichokes 1/2 cup, olives 5, tomatoes 1/2 cup, mozzarella 1 oz | 170–200 | 6–7 |
Classic mix: salami 1 oz, provolone 1 oz, olives 5, peppers 1/2 cup | 230–270 | 12–14 |
Deli-heavy: salami 2 oz, provolone 1 oz, mozzarella 1 oz, olives 5 | 420–460 | 22–26 |
Practical Prep Tips That Help
Blot And Rinse
Pat oily items with a paper towel and give olives or artichokes a brief rinse. You’ll drop a bit of fat and a good chunk of surface salt while keeping flavor.
Lean On Herbs And Acids
Fresh basil, oregano, lemon juice, and vinegar splash brightness without changing the numbers much. A drizzle replaces heavier pours of oil.
Stack For Texture
Layer vegetable slices under each bite of cheese or meat. The crunch and acidity stretch the richer items.
Make It Work For Different Goals
Lower Calorie Aim
Go heavy on peppers, tomatoes, and artichokes; choose part-skim mozzarella; keep meat to a half-ounce. You’ll land near the low end of the calorie ranges.
Higher Protein Aim
Add one more ounce of a firm cheese and swap part of the meat for grilled chicken strips on the same board. Protein climbs without soaring salt.
Lower Sodium Aim
Pick brands labeled lower sodium, rinse brined vegetables, and limit cured meat to one thin slice. Season with herbs and a squeeze of lemon.
Method Notes And Sources
Serving ranges pull from standard deli weights and trusted nutrient databases. Cheese entries such as provolone and mozzarella, along with cured meat entries for salami, align with published nutrient profiles, and sodium guidance follows current federal advice for adults.