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Sausage salad Calories
High protein and fat, balanced with vegetables; classic sausage salad.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sausage salad (180 g) has 324 calories. That works out to 180 calories per 100 g. It contains 9.4 g of carbs, 15.3 g of protein, 23.8 g of fat and 3.1 g of fiber. Its 1.3 µg of B12 covers 53% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sausage salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
324
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
15.3g
· 31% DV
Fat
23.8g
· 31% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 20% · Fat 68%
Sausage salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 324 kcal | |
| Total fat | 23.8 g | 31% |
| Saturated fat | 8.82 g | 44% |
| Trans fat | 0.09 g | |
| Sodium | 1296 mg | 56% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 15.3 g | 31% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Sausage salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 324 kcal |
| 1 piece (mini) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (small) | 120 g | 216 kcal |
| 1 piece (whole) | 150 g | 270 kcal |
| 1 cup (medium) | 160 g | 288 kcal |
| 1 cup (large) | 220 g | 396 kcal |
| 1 serving (large) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Sausage salad
What is in sausage salad?
Sausage salad usually combines sliced cooked sausage with onion, pickles and a tangy dressing. Classic Central European versions use vinegar and oil, while home-style versions may add lettuce, tomato, peppers or other vegetables.
How do you make sausage salad?
To make sausage salad, slice the sausage thinly, add onion and pickles, then toss everything with a vinegar-and-oil dressing. Let the mixture sit briefly so the flavors meld, and add delicate greens just before serving so they stay crisp.
What kind of sausage is best for sausage salad?
A mild, cooked sausage that slices cleanly works best for sausage salad. German-style recipes often use Lyoner or a similar bologna-style sausage; other varieties can work, but strongly smoked or spicy sausage will give the salad a noticeably different flavor.
What is the difference between German and Swiss sausage salad?
Swiss sausage salad commonly includes cheese, while many German versions focus on sliced sausage, onion, pickles and a vinegar dressing. Recipes vary by region, so the name does not refer to one fixed ingredient list.
Can you make sausage salad ahead of time?
Yes, you can make the sausage, onion and pickle mixture ahead and keep it covered in the refrigerator. Add lettuce or other delicate vegetables shortly before serving, since they can wilt or release water as the salad sits.
What dressing goes on sausage salad?
A vinegar-and-oil dressing is the classic choice for sausage salad. Season it with pepper and a little salt, and add mustard or pickle brine for extra tang; go easy on salt if the sausage and pickles are already salty.
Why is sausage salad sliced so thinly?
Thin slices help the sausage absorb the sharp dressing and make each bite more balanced with onion and pickles. A sharp knife works well; chilling the sausage first can make it firmer and easier to slice evenly.
How long does sausage salad last in the fridge?
Sausage salad keeps for about 2–3 days in a sealed container in the refrigerator. If it contains lettuce or juicy tomatoes, its texture is best on the day it is made; discard it if it has been left out for a long time.
What do you serve with sausage salad?
Sausage salad is often served with crusty bread, potatoes or a simple side dish. Its tangy dressing pairs well with richer foods, and bread is an easy option when serving the salad as a light meal.
How can you make sausage salad lighter?
You can make sausage salad lighter by using less sausage, adding more crunchy vegetables and choosing a vinegar-forward dressing with less oil. Skip heavy mayonnaise-based additions if you want to keep the sharp, classic flavor.
Sausage salad Vitamins & Minerals
Vitamins
B12
1.26µg · 53% DV
B5
1.08mg · 22% DV
B1
0.23mg · 19% DV
B3
2.7mg · 17% DV
Minerals
Sodium
1296mg · 56% DV
Selenium
13µg · 24% DV
Phosphorus
153mg · 22% DV
Zinc
1.98mg · 18% DV
Potassium ⭐
396mg · 12% DV
Sausage salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sausage salad
To burn the 324 calories in 1 serving (medium) (180 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.
What is Sausage salad?
Sausage salad combines sliced sausage with vegetables, with recipes varying from kitchen to kitchen rather than following one fixed regional formula. It is an easy way to turn sausage and fresh or pickled vegetables into a substantial cold dish.
The sausage brings a savoury, spiced flavour and a firm bite, while crisp vegetables add freshness. Serve it chilled or at room temperature as a quick lunch, a side, or part of a casual spread; bread makes it a more filling meal. It has a notable amount of both protein and fat: per 100 g, it provides 8.5 g of protein and 13.2 g of fat. For a lighter version, use more vegetables and keep any dressing modest.
How Nutritious Is Sausage salad?
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
Medium
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.
Is Sausage salad 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 salad Contain Allergens?
Contains these allergens:
Which Diets Is Sausage salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sausage salad Fat Profile
SATURATED
8.82g
MONOUNSATURATED
9.36g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.