Sausages, enjoyed across numerous cultures, range from Cajun andouille to chorizo to bratwurst. While ingredients vary, sausages typically combine ground meat, fat, and spices. Consequently, many sausages are high in protein and often considered low carb. However, some sausages contain carbs from added flavorings and binders.
What is Sausage?
Sausage is a meat product generally made from red meat (beef and pork) or poultry (chicken and turkey). Sausages are often rich in fat, which helps keep the meat moist during cooking. For example, 3.5 ounces (100 grams) of pork sausage contains approximately:
- Calories: 268
- Fat: 18 grams
- Saturated fat: 7 grams
- Protein: 27 grams
In addition to meat, sausages often contain added flavoring from herbs, spices, vegetables, and fruits. The mixture is then ground and shaped into links using a casing or patties. Sausages vary in content depending on the meat or combination of meats used, as well as any added ingredients.
In the United States, the contents of sausages are regulated by the Food and Drug Administration (FDA). Below are some examples of standards for various product labels:
- Breakfast sausages: Made from meat and meat byproducts, they have no more than 50% fat by weight.
- Fresh pork sausages: These may not include pork byproducts and have no more than 50% fat by weight.
- Italian sausage products: These cured or uncured sausages comprise at least 85% meat, or a combination of meat and fat. The total fat content cannot be more than 35% of the finished product. Italian sausage products must also contain salt, pepper, fennel, and/or anise and no more than 3% water. Other ingredients, such as garlic, onion, or paprika, are optional.
Sausages are preserved by methods including curing, salting, smoking, and drying, classifying them as processed meat. Processed meat intake has been linked to an increased risk of several chronic diseases, raising concerns about their consumption.
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Carbohydrate Content in Sausages
Given that sausages are primarily made of ground meat and meat byproducts, any carbs found in the food come from added ingredients like flavorings and binders. While many sausages contain spices that contribute very few carbs, some varieties are naturally flavored using fruit, sugar, or cheese, all of which contain varying amounts of carbs.
Other common carb sources include binding agents. Ingredients like breadcrumbs and potato flour help with consistency and prevent the meat from being crumbly. Other common binders include lentil flour, soy flour, vital wheat gluten, and corn syrup. Some of these ingredients are higher in carbs than others. For example, corn syrup contains approximately 30 grams of carbs per 2 tablespoons (30 grams), whereas vital wheat gluten has just 4 grams of carbs per 1/4 cup (30 grams). Overall, the type of binding agent(s) and amount and type of flavorings used affects the final carb content of the product.
As the type of flavorings and additives can vary by product, the best way to know how many carbs are in the sausage you’re looking to buy is by reading the nutrition label. However, the list below includes common types of sausages and an approximate amount of carbs that may be found in 3.5 ounces (100 grams) of each:
- Andouille sausage: 3 grams
- Beef sausage: 0 grams
- Bratwurst: 3 grams
- Breakfast sausage links (pork or turkey): 1 gram
- Breakfast sausage beef patties: 3 grams
- Chicken sausage: 4 grams
- Chorizo: 2 grams
- Italian sausage: 4 grams
- Polish sausage (Kielbasa): 5 grams
- Pork sausage: 0 grams
- Salami: 6 grams
- Turkey sausage: 3 grams
- Vienna sausage (Frankfurter): 2 grams
Most sausages contain small amounts of carbs, with salami being the highest, as it often contains corn syrup and corn starch as binding agents. Even flavored sausages like Johnsonville’s Apple Chicken Sausage, which contains dried apples, corn syrup, and cane syrup, has just 6 grams of carbs per 3.5 ounces (100 grams). Thus, despite containing added ingredients, sausage is still an overall low carb option.
Nutritional Profile of Pork Sausage
Pork sausage has a Nutrivore Score of 124, making it a low nutrient-dense food. One serving of pork sausage is standardized to 100 grams (3.5 ounces).
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Here's a look at the Nutrivore Score of different types of sausages:
- Beef sausage, breakfast sausage, pre-cooked, unprepared: 94
- Beef sausage, honey roll: 1931
- Berliner sausage, pork, beef: 167
- Blood sausage: 87
- Braunschweiger (liver sausage), pork: 621
- Chorizo sausage, pork, link or ground, raw: 140
- Italian sausage, pork, mild, raw: 127
- Italian sausage, sweet, links: 1461
- Liver sausage, liverwurst, pork: 6231
- Polish sausage, beef with chicken, hot: 1182
- Polish sausage, pork: 1101
- Polish sausage, pork and beef, smoked: 1121
- Pork sausage, link/patty, unprepared: 124
- Pork sausage, smoked link: 104
- Sausage, chicken, beef, pork, skinless, smoked: 1501
- Sausage, meatless: 282
- Sausage, New England brand, pork, beef: 2161
- Sausage, pork and beef, smoked link: 84
- Sausage, pork and beef, with cheddar cheese, smoked: 1181
- Sausage, pork and turkey, pre-cooked: 831
- Thuringer, cervelat, summer sausage, beef, pork: 160
- Turkey sausage, breakfast links, mild, raw: 186
- Turkey sausage, fresh, raw: 1961
- Turkey sausage, hot, smoked: 220
- Turkey sausage, Italian, smoked: 2271
- Vienna sausage, chicken, beef, pork, canned: 1101
Pork sausage is an excellent source of monounsaturated fatty acids (MUFA), providing 49% of the daily value per 3.5-ounce serving. It also contains Vitamin B12, Niacin, Selenium, Proteins and Linoleic acid.
Sausage and Weight Loss
Sausages are made from ground meat-usually beef, pork, or chicken-and contain a handful of added ingredients for flavoring and texture. While these ingredients can add small amounts of carbs to the product, sausages are overall a high protein, low carb option.
The high protein content in sausages can contribute to weight loss by:
- Increasing satiety: Protein is known to promote feelings of fullness, which can help reduce overall calorie intake.
- Boosting metabolism: Protein has a higher thermic effect of food (TEF) compared to fats and carbs, meaning your body burns more calories digesting it.
- Preserving muscle mass: During weight loss, it's crucial to maintain muscle mass, which helps with metabolism and overall body composition. Protein is essential for muscle repair and growth.
However, sausages are considered processed meats and can be high in saturated fat.
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Potential Health Concerns
Sausage comes in many different varieties, making it difficult to label them uniformly healthy or unhealthy. Many types of sausage are heavily processed and high in calories. While sausage is a good source of protein, it is best consumed minimally due to its high sodium and saturated fat content. So if you’re looking for lean protein options or require a low sodium diet, it might be hard to include this food in your day-to-day meal plan.
Here are some potential health concerns associated with sausage consumption:
- Processed Meats and Disease Risk: Processed meats encompass a range of meat products that undergo preservation methods like smoking, curing, salting, or the addition of preservatives. Common examples include ham, pastrami, salami, sausages, bacon, and hot dogs. Numerous observational studies have linked high consumption of processed meat to an increased risk of cancer-particularly colon, breast, liver, and lung cancers-cardiovascular disease and type 2 diabetes.
- Empty Calories: Many registered dietitians may include sausage in their list of common empty calorie foods. Empty calorie foods provide energy primarily in the form of added sugar and unhealthy solid fats such as saturated fat or trans fat. Many empty calorie foods also provide high levels of sodium. While all foods are fine to enjoy once in a while, empty-calorie foods are not recommended regularly.
Incorporating Sausage into a Balanced Diet
If you enjoy sausage, here are some tips for incorporating it into a balanced diet:
- Choose leaner options: Opt for sausages made from chicken or turkey, which are generally lower in fat than pork or beef sausages.
- Check the nutrition label: Pay attention to the saturated fat, sodium, and carbohydrate content of different sausage varieties.
- Limit portion sizes: Stick to a single serving (around 3.5 ounces or 100 grams) to control calorie and fat intake.
- Pair with healthy sides: Serve sausage with non-starchy vegetables, such as broccoli, spinach, or bell peppers, to add fiber and nutrients to your meal.
- Consider it as an occasional treat: Due to the potential health concerns associated with processed meats, it's best to consume sausage in moderation as part of a varied and balanced diet.