Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Sausage Calories
Protein source, processed meat, high sodium
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Sausage (50 g) has 145 calories. That works out to 290 calories per 100 g. It contains 1.5 g of carbs, 6 g of protein, 12.5 g of fat and 0 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Sausage?
In Turkey, sosis usually refers to a smooth, finely textured sausage made from seasoned minced meat packed into a casing. The exact meat and seasoning vary by product. It is commonly pan-fried, grilled or heated in hot water, and is also used in sandwiches and toasties.
For Turkish-style breakfast, slices may be fried and served with eggs and bread; it also makes a quick filling for a roll or sandwich. Its mild, savoury taste and soft texture are quite different from coarser fresh sausages. It provides protein, but is also high in fat and sodium. For a lighter plate, cook it with little or no added oil and pair it with fresh vegetables.
Sausage Nutrition Facts
Selected: 100 g
290
KCAL / 100G
Carbs
3g
· 1% DV
Protein
12g
· 24% DV
Fat
25g
· 32% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 17% · Fat 79%
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
Sausage Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
B1
0.5mg · 42% DV
B3
2.5mg · 16% DV
B2
0.2mg · 15% DV
Minerals
Sodium
900mg · 39% DV
Selenium
12µg · 22% DV
Zinc
2mg · 18% DV
Phosphorus
120mg · 17% DV
Potassium ⭐
250mg · 7% DV
How Nutritious Is Sausage?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Sausage Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sausage
To burn the 290 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Sausage Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sausage Contain Allergens?
No known major allergens
Which Diets Is Sausage Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sausage Fat Profile
SATURATED
9g
MONOUNSATURATED
10g
POLYUNSATURATED
2g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Compare Sausage
Foods Similar to Sausage
Frequently Asked Questions About Sausage
Is sausage already cooked?
Many packaged sausages, including frankfurter-style varieties, are fully cooked, but fresh sausages are raw and must be cooked through. Check the package directions rather than judging by appearance, and keep opened sausage refrigerated.
How do you cook sausage without drying it out?
Cook sausage over medium heat, turning it regularly, until it is hot all the way through; fresh sausage also needs to be fully cooked inside. Gentle heat helps prevent the casing from splitting and the meat from drying out.
Can you eat sausage casing?
Some sausage casings are edible, while others are meant to be removed. Natural casings and many collagen casings can be eaten; plastic casings cannot. Check the packaging if the casing type is unclear.
Why does sausage split when cooking?
Sausage often splits when its casing heats and expands too quickly, especially over high heat. Use moderate heat and turn the links as they cook. Pricking them is usually unnecessary and can let juices escape.
How long does sausage last in the fridge after opening?
Keep opened sausage covered and refrigerated, and follow the package’s use-by instructions. Fully cooked sausage is generally best used within a few days; discard it if it develops an unusual smell, slimy surface, or changed color.
Can you freeze sausage?
Yes. Wrap sausage tightly or seal it in a freezer-safe bag to limit air exposure, then thaw it in the refrigerator. Cook or eat thawed sausage promptly, and do not refreeze it after thawing.
What is the difference between sausage and a hot dog?
A hot dog is a particular kind of sausage, usually made from finely emulsified meat and sold in a smooth casing or skinless form. Sausage is the broader category and includes many coarser, fresh, smoked, and cured styles.
Should you remove the casing from sausage before cooking?
Usually not if the casing is edible; it helps the sausage hold its shape and brown. Remove plastic or other inedible casings before eating, and follow the package instructions when the casing type is not clear.
Is sausage bad for you if you eat it often?
Frequent sausage intake is worth limiting: sausage is processed meat, and regular consumption of processed meat is linked with a higher risk of colorectal cancer. Choose it less often and balance meals with vegetables, beans, or whole grains.
Why is sausage pink inside after cooking?
A pink color does not by itself prove that sausage is undercooked; curing ingredients and the meat mixture can keep it pink. For fresh sausage, use a food thermometer and follow safe cooking guidance rather than relying on color alone.
Have another question about Sausage?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.