Sausages, enjoyed across cultures in varieties like Cajun andouille, chorizo, and bratwurst, generally combine ground meat, fat, and spices. While sausages are often considered low-carb and high in protein, some contain surprising amounts of carbohydrates from added flavorings and binders. This article explores the carbohydrate content of various smoked sausages and their compatibility with a ketogenic diet.
What is Sausage?
Sausage is a meat product commonly made from red meat, such as beef and pork, or poultry, including chicken and turkey. Sausages are often rich in fat, which helps maintain the meat's moisture during cooking. For instance, 3.5 ounces (100 grams) of pork sausage contains approximately:
- Calories: 268
- Fat: 18 grams
- Saturated fat: 7 grams
- Protein: 27 grams
Sausages often include added flavorings like herbs, spices, vegetables, and fruits, in addition to meat and meat byproducts. The mixture is ground, shaped into links or patties, and encased. The contents of sausages can vary widely, depending on the meats used and the added ingredients. In the United States, the Food and Drug Administration (FDA) regulates the contents of sausages, setting standards for product labels.
Examples of these standards include:
- Breakfast sausages: Made from meat and meat byproducts, with 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: Comprising at least 85% meat (or a combination of meat and fat), with a total fat content of no more than 35%. They must also contain salt, pepper, fennel, and/or anise, and no more than 3% water. Other ingredients like garlic, onion, or paprika are optional.
Sausages are preserved through curing, salting, smoking, and drying, classifying them as processed meats. The consumption of processed meats has been linked to an increased risk of several chronic diseases, raising some health concerns.
Read also: Delicious Smoked Salmon
Carbohydrate Sources in Sausages
Sausages are primarily made of ground meat and meat byproducts. Any carbs present typically come from added ingredients like flavorings and binders. While spices contribute minimal carbs, some sausages are naturally flavored with fruits, sugar, or cheese, which contain varying amounts of carbs.
Common carbohydrate sources include binding agents such as breadcrumbs and potato flour, which help with consistency. Other binders include lentil flour, soy flour, vital wheat gluten, and corn syrup. The carb content varies among these ingredients. For example, corn syrup contains about 30 grams of carbs per 2 tablespoons (30 grams), while vital wheat gluten has just 4 grams of carbs per 1/4 cup (30 grams). The type and amount of flavorings and binding agents used significantly affect the final carb content.
Carb Content in Different Types of Sausage
The best way to determine the carb content of a specific sausage is by reading the nutrition label, as the type of flavorings and additives varies by product. However, here's an approximate amount of carbs found in 3.5 ounces (100 grams) of common sausage types:
- 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, generally between 0-6 grams per 3.5-ounce (100-gram) serving, with salami being the highest due to corn syrup and corn starch used as binding agents. Even flavored sausages like Johnsonville’s Apple Chicken Sausage, which contains dried apples, corn syrup, and cane syrup, have just 6 grams of carbs per 3.5 ounces (100 grams).
Smoked Sausage and the Keto Diet
When starting a ketogenic diet, the primary goal is to achieve and maintain ketosis, a metabolic state where the body burns fat for fuel instead of glucose (carbs). This is achieved by significantly limiting carbohydrate intake to 50 grams or less per day. By focusing on very low-carb vegetables, high-quality proteins, and fats from whole food sources, your body converts fatty acids into ketones.
Read also: Healthy Smoked Salmon Options
Smoked sausages can be a good ingredient to add to meals because they’re high in protein and fat and low in carbs, making them a perfect fit for a keto lifestyle.
Choosing Keto-Friendly Smoked Sausage
For those following a low-carb diet, choosing a brand that is low in carbs and free from additives and fillers is essential. Some brands that offer keto-friendly options include:
- Pederson’s Farms: Offers various smoked sausages free from sugar and additives.
- Applegate Farms: Offers various smoked sausages free from antibiotics and added hormones.
- Aidells: Offers a variety of smoked sausages that are free from nitrites and nitrates.
Keto Smoked Sausage Recipes
Here are a few easy keto recipes that incorporate smoked sausage:
- Keto-Smoked Sausage and Cabbage Skillet: This simple, flavor-packed skillet combines savory smoked sausage with sweet caramelized cabbage and onion.
- Keto Sausage with Peppers & Onions Skillet: A one-pan meal featuring beef smoked sausage, peppers, and onions.
- Sheet Pan Sausage and Veggies: Juicy smoked sausage and veggies roasted on one pan with your favorite seasoning.
- Easy Cheesy Smoked Sausage Soup: A low-carb soup with a broth base and added radishes.
- Low-Carb Sausage Platter: A tasty appetizer combining sliced sausages, cheddar, pickles, and banana peppers.
- Air Fryer Smoked Sausage: Air-fried sausage that is tender, juicy, and caramelized.
Tips for Including Smoked Sausage in a Keto Diet
Most popular smoked sausages fit well into a keto lifestyle, providing hearty protein and fat without carby fillers. When choosing smoked sausage, look for options without added sugars or starches. It is recommended to keep portions around 4 ounces to align with your daily macros.
Smoked sausage is versatile for keto and low-carb recipes. Slice and cook it in healthy fats like olive oil or avocado oil, serve it with low-carb veggies for sheet pan meals, stir sausage crumbles into egg scrambles or casseroles, mix it into a soup or cheesy skillet bake, or enjoy sausage snacks paired with nuts and low-glycemic fruits.
Read also: Flavorful Keto Meatloaf