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Sausage Calories
Source of protein and sodium
CALORIES
GI
POTASSIUM
FIBER
Sausage Nutrition Facts
Selected: 100 g
301
KCAL / 100G
Carbs
1.3g
· 2%
Protein
12.5g
· 17%
Fat
26.8g
· 81%
Fiber
0g
Sausage Vitamins & Minerals
Vitamins
B1
0.42mg · 35% DV
B12
0.82µg · 34% DV
B3
3.4mg · 21% DV
B2
0.18mg · 14% DV
Minerals
Sodium
1000mg · 43% DV
Selenium
18.5µg · 34% DV
Phosphorus
151mg · 22% DV
Zinc
2mg · 18% DV
Sausage Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
9.3g
MONOUNSATURATED
12.1g
POLYUNSATURATED
2.55g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
Foods Similar to Sausage
Sausage — Frequently Asked Questions
Is sausage a processed meat?
Yes. Sausage is typically made from ground meat combined with salt, seasonings, and sometimes preservatives or other additives, so it is not equivalent to fresh, unprocessed meat.
How often should sausage be eaten?
Processed meats are best kept as an occasional food rather than a daily protein staple. A smaller serving paired with vegetables, beans, or whole grains makes the meal more balanced.
Can sausage be eaten without cooking?
It depends on the product label. Some sausages are fully cooked, but many need thorough heating before eating; do not assume a sausage is safe to eat raw or undercooked.
What is the healthiest way to cook sausage?
Bake, simmer, or cook it in a non-stick pan without added oil to avoid adding extra fat. Avoid charring or burning sausages over very high heat.
Does boiling sausage make it lower in fat?
Some fat may render into the cooking water, but sausage can still be a high-fat processed meat. Discarding the cooking water and skipping rich sauces can keep the finished dish lighter.
What should I serve with sausage?
Vegetables such as peppers, mushrooms, tomatoes, onions, and leafy greens add bulk and fibre to a sausage meal. Pairing it with fries, crisps, and creamy sauces can make the meal much higher in salt and fat.
How is sausage different from fresh meat?
Fresh meat is typically a single, minimally processed ingredient, whereas sausage is a formulated product made with ground meat and added seasonings, salt, and often other ingredients. The ingredient list and salt level can vary greatly by brand.
Is sausage a good post-workout protein choice?
It provides protein, but its relatively high fat content and the often high salt content make lean meat, eggs, yogurt, or beans more balanced everyday post-workout options. Sausage can still fit occasionally as part of a meal with vegetables and carbohydrates.
Can children eat sausage?
Children can eat sausage occasionally, but it should not be a frequent staple because it is processed and can be high in salt. Cut it into age-appropriate pieces to reduce choking risk, especially for young children.
How should opened sausage be stored?
Keep opened sausage refrigerated in a sealed container and use it within the timeframe stated on the package. Discard it if the smell, colour, or texture changes noticeably; it can also be frozen for longer storage.
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Nutrition data compiled from USDA FoodData Central and scientific sources.