Sausage is a meat product enjoyed in a number of different cultures throughout the world. From Cajun andouille to chorizo to bratwurst, sausages are enjoyed in many cultures around the world. While each type varies in its ingredients, most are a combination of ground meat, fat, and spices. It comes in many different types and styles and is typically made up of different meats including beef, pork, chicken, or turkey.
While they’re high in protein, they’re often rich in fat as well, as the fat helps keep the meat moist during cooking. Being packed with protein and fats, most individuals would assume sausage is low-carb. As a result, many sausages are high in protein and often considered low carb. However, you may be surprised that some sausages also contain sources of carbs from added ingredients like flavorings and binders. This article reviews the carb content of various types of sausage and their suitability for a ketogenic diet.
What is Sausage Made Of?
Sausage is a meat product generally made from red meat, such as beef and pork, or poultry, including chicken and turkey. Sausages are made from ground meat - usually beef, pork, or chicken - and contain a handful of added ingredients for flavoring and texture.
In addition to meat and meat byproducts, sausages often contain added flavoring from ingredients like 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.
For example, 3.5 ounces (100 grams) of pork sausage contains approximately:
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- Calories: 268
- Fat: 18 grams
- Saturated fat: 7 grams
- Protein: 27 grams
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: They are made from meat and meat byproducts and 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.
Are There Carbs in Sausage?
Carbs in sausage can be tricky. While sausages contain mostly meat and spices, they also might include ingredients higher in carbs that add to their flavor and consistency. Given that sausages are made primarily of ground meat and meat byproducts, any carbs found in the food come from added ingredients like flavorings and binders.
Many sausages contain spices, which contribute very few carbs. However, 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.
Carb Content in Different Types of Sausage
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
As you can see, 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.
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Is Sausage Keto-Friendly?
Yes, sausage is keto-friendly. If you're following the standard ketogenic diet, you'll want to keep your net carb limit somewhere between 20 to 50 grams a day. Sausages are often high in protein and fat but may also contain carbs due to added ingredients, such as natural flavorings and binding agents.
Most of the keto sausages listed above contain a rather small amount of carbs. If you only have the option of flavored sausages such as Chicken Apple Sausage that contains dried apples and other added ingredients, no need to worry.
Net Carbs
The net carb count is the number of sausage carbs that are absorbed by the body. To calculate the net carbs in a food item, subtract the fiber from the total number of sausage carbs. The standard ketogenic diet requires that you stay between 20-50 grams of net carbs per day to maintain ketosis. You'll also want to ensure the sugar count is relatively low. After all, any sugar listed on the ingredients label is most likely artificial and unnecessary.
Types of Keto-Friendly Sausage
- Chorizo: Chorizo is another low-carb and keto-friendly sausage. Chorizo is a type of pork sausage that contains a number of different spices and seasonings. It can be sold raw or cured and is popular in Latin and Spanish cuisines around the world. There are two main types of chorizo: Latin chorizo, which is the more crumbly kind you fry up in a skillet and see in breakfast dishes.
- Summer Sausage: Summer sausage on keto, in particular, is a great snack option for your diet. This type of sausage is the perfect appetizer to pair with some slices of cheese and other keto-friendly sides.
Other Dietary Considerations
- Gluten-Free: Most breakfast sausages are gluten-free, as the main component is typically meat which does not contain any gluten. However, some brands may add fillers or use flavorings that contain gluten. For example, Johnsonville's Original Recipe Breakfast Sausage is gluten-free.
- Low FODMAP: FODMAPs are a type of carbohydrates that can cause digestive issues in some people. Meats themselves are naturally low in FODMAPs, but additives, fillers, and flavorings used in some sausages can introduce them. Much like gluten, whether a breakfast sausage is low FODMAP depends on the specific brand and ingredients. For instance, sausages containing onion, garlic, or wheat (as a filler) would not be low FODMAP.
- Paleo: Yes, breakfast sausage can be Paleo, but it depends largely on the ingredients used. The Paleo diet emphasizes foods that were likely to have been eaten during the Paleolithic era, such as lean meats, fish, fruits, vegetables, nuts, and seeds. Traditional breakfast sausage may include sugars, grains, and preservatives that are not permitted in the Paleo diet.
- Whole30: Similar to the Paleo diet, whether breakfast sausage is Whole30 compliant largely depends on the ingredients used. Whole30 rules exclude sugars, grains, preservatives, dairy, alcohol, and legumes. Many store-bought breakfast sausages contain sugars or flavor enhancers that may not conform to Whole30 standards. However, there are brands available that make Whole30-compliant sausages, and homemade recipes can also be a straightforward way to ensure your breakfast sausage complies with the Whole30 rules.
Potential Downsides
As sausages are preserved by methods including curing, salting, smoking, and drying, they’re considered processed meat. As a result, there’s some concern about eating them, as processed meat intake has been linked to an increased risk of several chronic diseases. Sausages are considered processed meats and can be high in saturated fat.
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