Calories in Sausage: Nutritional facts (Carbs, Fiber, Protein, Fat) for Sausage Types

Cooked pork sausage contains 304 calories per 100g. Cooked Italian sausage has 338 calories per 100g. Cooked turkey sausage provides 221 calories per 100g. Cooked beef sausage contains 353 calories per 100g. Cooked chicken sausage has 198 calories per 100g.

One kilogram (1000g) of cooked pork sausage contains 3040 calories. One kilogram of cooked Italian sausage provides 3380 calories. One kilogram of cooked turkey sausage has 2210 calories. One kilogram of cooked beef sausage contains 3530 calories. One kilogram of cooked chicken sausage provides 1980 calories.

One cooked pork sausage link (68g) contains 258 calories. A cooked Italian sausage link (83g) has 280 calories. One cooked turkey sausage link (57g) provides 126 calories. A cooked beef sausage link (68g) contains 240 calories. One cooked chicken sausage link (76g) has 150 calories. A cooked pork sausage patty (57g) contains 217 calories. A cooked turkey sausage patty (45g) provides 99 calories.

Sausage offers nutrients beneficial for certain bodily functions. The list below shows the potential sausage health benefits associated with consumption, supported by research:

• Source of Complete Protein: Sausage provides high-quality protein containing all essential amino acids needed for muscle repair, growth, and overall tissue maintenance, which is one of the primary sausage benefits. (Paddon-Jones, D., Rasmussen, B.B., 2009. Dietary protein recommendations and the prevention of sarcopenia). Adequate protein intake is crucial for preserving muscle mass, particularly during aging or weight management.
• Provides B Vitamins: Sausages, especially those made from pork and beef, supply essential B vitamins like B12, niacin, and thiamin. (Kennedy, D.O., 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy - A Review). These vitamins are vital for energy metabolism, nerve function, and the formation of red blood cells.
• Contains Selenium: Sausage is a source of the mineral selenium, which acts as an antioxidant and plays a role in thyroid hormone metabolism and immune function. (Rayman, M.P., 2012. Selenium and human health). Selenium helps protect cells from oxidative damage.

Consumption of sausage is associated with several potential health drawbacks. The list below outlines these downsides, emphasized by scientific studies:

• High Sodium Content: Many sausage varieties contain substantial amounts of sodium, added for preservation and flavor. High sodium intake is linked to increased blood pressure, a major risk factor for cardiovascular disease. (He, F.J., MacGregor, G.A., 2009. A comprehensive review on salt and health and current experience of worldwide salt reduction programmes). Choosing lower-sodium options or limiting portion sizes helps manage sodium intake. Plant-based sausages or fresh, unprocessed meats often serve as lower-sodium alternatives. The recommended daily sodium intake is less than 2,300 milligrams per day for adults.
• High in Saturated Fat: Sausages, particularly those made from pork and beef, can be high in saturated fats. Excessive intake of saturated fat is associated with elevated LDL cholesterol levels, increasing the risk of heart disease. (Siri-Tarino, P.W., Sun, Q., Hu, F.B., Krauss, R.M., 2010. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease). Opting for sausages made from leaner meats like chicken or turkey, or plant-based versions, can reduce saturated fat consumption. Dietary guidelines suggest limiting saturated fat to less than 10% of daily calories.
• Processed Meat Classification: Most sausages are classified as processed meats, often containing preservatives like nitrates and nitrites. Regular consumption of processed meat has been linked to an increased risk of certain chronic diseases, including colorectal cancer. (Bouvard, V., et al., International Agency for Research on Cancer Monograph Working Group, 2015. Carcinogenicity of consumption of red and processed meat). Limiting intake of processed meats is recommended by health organizations; suggestions often include consuming less than 50 grams per day. Unprocessed lean meats or plant-based proteins are alternatives.

No, sausage is not considered a healthy food due to processing methods and nutrient profile. Sausage is classified as a processed meat, and studies link high consumption of processed meats to adverse health outcomes, impacting heart health and increasing chronic disease risk. Research indicates associations between processed meat intake and increased risk of cardiovascular disease and mortality (Rohrmann, S., et al., 2013. Meat consumption and mortality - results from the European Prospective Investigation into Cancer and Nutrition). The high sodium content common in sausages poses risks for blood pressure regulation and heart health (Strazzullo, P., et al., 2009. Salt intake, stroke, and cardiovascular disease: meta-analysis of prospective studies), while the saturated fat levels in many sausages can negatively impact cholesterol levels and overall cardiovascular wellness (Astrup, A., et al., 2011. The role of reducing intakes of saturated fat in the prevention of cardiovascular disease: where does the evidence stand in 2010?). While providing protein and some B vitamins important for energy metabolism and nerve function, the potential negative impacts related to processing, sodium, and saturated fat make sausage a food item to consume infrequently for optimal health.

No, sausage is not considered beneficial for weight loss. While sausage contains protein, which can aid satiety, the high calorie density and fat content often counteract potential weight management benefits, making leaner protein sources a better choice. Many sausage types are energy-dense, meaning a small portion contains a large number of calories, making portion control crucial but difficult during weight loss efforts (Rolls, B.J., Drewnowski, A., Ledikwe, J.H., 2005. Changing the energy density of the diet as a strategy for weight management). Studies have observed associations between higher intake of processed meats, like sausage, and weight gain or increased risk of obesity over time (Schulze, M.B., et al., 2003. Dietary patterns, meat intake, and the risk of type 2 diabetes in women). Although protein intake is important for weight management by promoting fullness and preserving muscle mass (Paddon-Jones, D., et al., 2008. Protein, weight management, and satiety), the high fat and calorie levels in most sausages make leaner protein sources a more suitable choice for individuals aiming to lose weight.

The calorie content of sausage demonstrates significant variation across different types, primarily driven by the fat content of the meat used and any added ingredients. Because fat provides more calories per gram than protein or carbohydrates, sausages derived from fattier meats rank highest in calories. For example, pork sausage contains 380 calories per 100g, beef sausage has 353 calories per 100g, and chorizo, which often incorporates extra fat, contains 455 calories per 100g. Conversely, sausages formulated from leaner poultry possess considerably fewer calories. Chicken sausage provides 198 calories per 100g and turkey sausage offers 221 calories per 100g. Bratwurst, at 315 calories per 100g, and Italian sausage, containing 338 calories per 100g, often pork-based, fall into a moderate-to-high calorie range. The specific type of sausage chosen heavily influences its overall caloric value.

No, spices add a negligible amount of calories in a sausage. Pure dried herbs and spices contain minimal calories per serving, and while spice blends could add a small number of calories if containing fillers like sugar, oil, or flour, these additions are minor compared to the overall caloric content of the sausage. The main source of calories in sausages comes from the fat and protein content of the meat used, not the spices providing flavor.

The creation of sausage dates back thousands of years as a method of meat preservation and efficient use of animal parts. Evidence suggests early forms of sausage making existed in ancient Mesopotamia around 3000 BCE, where salted and spiced ground meats were stuffed into animal intestines. The technique spread across ancient civilizations, including Greece and Rome, where sausage making became more refined. Roman soldiers carried sausages as rations, aiding the spread of the practice throughout Europe. 

Over centuries, different regions developed unique styles based on local ingredients, available meats (pork, beef, veal, poultry, game), climates suitable for curing or smoking, and distinct spice preferences. This evolution led to the wide array of sausages known today, from heavily spiced Spanish chorizo and fennel-infused Italian sausage to smoked German bratwurst and peppery Cajun andouille, each reflecting a specific cultural and culinary history. Dishes like Italian pasta with sausage ragu or German bratwurst platters are direct descendants of these long-standing regional traditions.