Try turkey sausage if you’re searching for a healthier sausage option. When it comes to nutrition, turkey sausage is superior to its pork counterpart. It has more protein and important minerals and less fat, calories, and sodium. Let’s examine the specifics and compare these two breakfast favorites.
Calories and Protein: Turkey Takes the Lead
A 100-gram serving of turkey sausage contains approximately 196 calories significantly less than the 339 calories in the same amount of pork sausage. This difference stems from the lower fat content in turkey sausage, which contributes to its calorie advantage.
When it comes to protein, turkey sausage shines again. One serving provides a whopping 23.9 grams of protein, which is 52% of the recommended daily intake (DRI) for women and 43% for men. This makes it a great choice for those looking to build muscle or maintain a healthy weight.
Fat and Saturated Fat: Turkey Wins by a Landslide
While both turkey and pork sausage contain fat the type and amount differ significantly. Turkey sausage boasts a mere 10.4 grams of fat per serving compared to a whopping 28.4 grams in pork sausage. This translates to a significant reduction in saturated fat, with turkey sausage containing only 2.3 grams compared to 9.2 grams in pork sausage.
Saturated fat is known to contribute to plaque buildup in the arteries, increasing the risk of heart disease. Therefore opting for turkey sausage is a smart move for those concerned about their cardiovascular health.
Sodium: A Close Call, But Turkey Still Edges Out
Turkey sausage contains slightly less sodium than pork sausage, with 665 milligrams compared to 749 milligrams per serving. While this may seem like a small difference, it can be significant for individuals with high blood pressure or those on sodium-restricted diets.
It’s important to remember that the recommended daily sodium intake is 2,300 milligrams. One serving of turkey sausage provides 28% of this amount, while one serving of pork sausage provides 31%. While both options fall within the recommended range, turkey sausage remains the healthier choice.
Other Minerals: Turkey Reigns Supreme
Beyond sodium, turkey sausage is packed with other essential minerals, including phosphorus, potassium, and zinc. One serving provides 29% of the DRI for phosphorus, 15% for potassium, and over 30% for zinc for both men and women.
Zinc is essential for immune system support as well as maintaining healthy taste and smell. These minerals are also present in pork sausage, although in much smaller amounts—particularly for zinc.
Vitamins: A Tie, with Slight Variations
Both turkey and pork sausage are low in vitamin C and all fat-soluble vitamins. However, turkey sausage contains higher amounts of certain B vitamins, including B-12, niacin, B-6, pantothenic acid, and riboflavin.
A single serving of turkey sausage yields more than 200% of the DRI for vitamins B-12, C and Ni, and more than 2020% for vitamins B-6, P and R and riboflavin. Turkey sausage has slightly less riboflavin and slightly more niacin than pork sausage, which has comparable amounts of these B vitamins.
The Bottom Line: Turkey Sausage Emerges Victorious
Overall, turkey sausage emerges as the healthier option compared to pork sausage. It has a lot less fat, calories, and sodium but a lot more protein and important minerals. The obvious choice for a tasty and nutrient-dense breakfast sausage is turkey sausage.
However, it’s important to remember that all sausages, including turkey sausage, should be consumed in moderation as part of a balanced diet.
What Nutritional Values Do They Have?
The subsequent tables display nutritional values per 57-gram cooked turkey sausage. All nutritional data is drawn from the USDA’s FoodData Central database (6).
Daily values are based on a 2000-calorie diet and were calculated by combining the USDA data with the FDA’s published daily values (7).
| Name | Amount | % Daily Value |
|---|---|---|
| Calories | 112 kcal | |
| Carbohydrates | 0 g | 0% |
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Fat | 5.93 g | 7.6% |
| Saturated | 1.29 g | 6.5% |
| Monounsaturated | 1.7 g | |
| Polyunsaturated | 1.54 g | |
| Omega-3 | 0.09 g | |
| Omega-6 | 1.38 g | |
| Protein | 13.6 g | 27.2% |
| Cholesterol | 52.4 mg | 17.5% |
| Vitamin | Amount | % Daily Value |
|---|---|---|
| Choline | – | – |
| Folate | 3.42 mcg | 0.9% |
| Vitamin A, RAE | 7.41 mcg | 0.8% |
| Vitamin B1 (thiamin) | 0.05 mg | 4.2% |
| Vitamin B2 (riboflavin) | 0.15 mg | 11.5% |
| Vitamin B3 (niacin) | 3.26 mg | 20.4% |
| Vitamin B5 (pantothenic acid) | 0.62 mg | 12.4% |
| Vitamin B6 (pyridoxine) | 0.18 mg | 10.6% |
| Vitamin B12 (cobalamin) | 0.70 mcg | 29.2% |
| Vitamin C | 0.40 mg | 0.4% |
| Vitamin D | – | – |
| Vitamin E | 0.10 mg | 0.7% |
| Vitamin K | 0.86 mcg | 0.7% |
| Mineral | Amount | % Daily Value |
|---|---|---|
| Calcium | 12.54 mg | 1.0% |
| Copper | 0.08 mg | 8.9% |
| Iron | 0.85 mg | 4.7% |
| Magnesium | 11.97 mg | 2.9% |
| Manganese | 0.01 mg | 0.4% |
| Phosphorus | 115.14 mg | 9.2% |
| Potassium | 169.86 mg | 3.6% |
| Selenium | – | – |
| Sodium | 379.05 mg | 16.5% |
| Zinc | 2.21 mg | 20.1% |
What Are Turkey Sausages Made Of?
Turkey sausages generally feature ingredients resembling traditional pork sausages; the main difference is the type of meat used.
But it’s important to remember that every brand will have a different set of ingredients, and no two sausage products are exactly the same.
According to the USDA’s FoodData Central database, let’s examine the ingredient profile of a typical turkey sausage product (1):
- Turkey
- Water
- Salt
- Flavorings
- Dextrose
- Smoke flavoring
- Sodium erythorbate
- Sodium nitrite
- Pork casing
The salt, flavorings, dextrose, and smoke flavoring function as seasonings and flavor enhancers.
In contrast, sodium nitrite operates as a preservative that enhances flavor and imparts a reddish-pink color to the meat (2).
Sodium erythorbate, on the other hand, acts as an antioxidant, helping to prevent fat oxidation and inhibiting bacterial growth (3, 4, 5).
It is important to emphasize again that the amounts of these ingredients may vary amongst turkey sausage products. Likewise, some products may contain additional ingredients not detailed here.
Breakfast Sausage Without The Calories
FAQ
Is turkey sausage high in sodium?
How much sodium is in Jimmy Dean turkey sausage?
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QUICK FACTS:
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Trans Fat 0.0g
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18.0 %
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Cholesterol 55 mg
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20.0 %
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Sodium 490 mg
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Added Sugar Ingredients: Sugars and Dextrose
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Is turkey sausage healthier than regular sausage?
Is there a low sodium sausage?
How much sodium is in Turkey sausage?
Turkey sausage is somewhat lower in sodium than pork sausage, with 665 mg as opposed to 749 mg. The maximum recommended daily intake for sodium is 2,300 mg. One serving of turkey sausage provides 28 percent of this amount and one serving of pork sausage provides 31 percent of this amount.
How many calories are in a turkey sausage?
A serving of the turkey sausage equivalent contains 70 fewer calories, 8.5 fewer grams of fat and 3.5 fewer grams of saturated fat. It contains roughly the same amount of sodium, cholesterol and protein.
How much saturated fat is in Turkey sausage?
For a 2,000-calories-a-day diet, that translates to a limit of 13 grams of saturated fat each day. Since most turkey sausages contain one or two grams of saturated fat per serving, including them in your daily diet is manageable.
Are turkey sausages bad for You?
Despite their nutritional merits, turkey sausages present several potential downsides. High sodium content: While ‘lower sodium’ options are available, most turkey sausages contain a significant amount of salt. For instance, a single sausage provides 379 mg of sodium, translating to 16.5% of the recommended daily value ( 6, 7 ).