Farmer John Original Sausage Links: A Closer Look at the Calories and Nutrition

Farmer John’s original sausage links are a ubiquitous staple in many households Their sausage products are sold across the United States and have been around for over 50 years But how many calories are actually in Farmer John’s original sausage links? And what other nutrition facts should you know about this popular breakfast meat?

In this article, we’ll break down the calorie and nutritional contents of Farmer John original sausage links. We’ll also look at how they fit into a balanced diet, and tips for enjoying them as part of a healthy lifestyle.

Calorie Content in Farmer John Original Sausage Links

According to the Farmer John nutrition information, two links (1.3 oz) of their original sausage contain approximately:

• 140 calories
• 12 g fat
• 1 g carbs
• 0 g fiber
• 6 g protein

The calories in Farmer John original sausage links primarily come from fat Each serving provides 18% of your daily recommended value for total fat and 20% for saturated fat specifically,

There are minimal carbs and no fiber The protein amounts to 12% of the recommended daily value

Nutritional Profile of Farmer John Sausage

Beyond just calories, here is an overview of the full nutritional profile of Farmer John original sausage links:

• High in fat, especially saturated fat – Each serving provides over 10g of total fat and 4g of saturated fat. This comes mostly from the pork.

• Decent amount of protein – With 6g of protein per serving, the sausage provides a good protein boost.

• Very low carbohydrate – Containing only 1g of carbs and no fiber, these sausages are low-carb.

• High in sodium – There are 400mg of sodium in a serving, which is 17% of your daily recommended amount.

• Provides some iron and B vitamins – Sausage contains a small amount of iron, thiamin, riboflavin, niacin and vitamin B12.

• No sugars – The label indicates 0g of sugars per serving.

So in terms of nutrients, Farmer John original sausage links are high in fat and sodium but low in carbs. They also provide a moderate protein amount and vitamins/minerals found naturally in pork.

Calories in Different Serving Sizes

The calorie count above reflects a typical serving of 2 links, weighing 1.3 ounces. Here are the calorie amounts for different serving sizes:

• 1 sausage link (0.7 oz) – 80 calories
• 3 links (2 oz) – 130 calories
• 4 links (2.6 oz) – 170 calories
• 1 jumbo sausage (3.3 oz) – 220 calories

As you can see, calories scale up proportionally based on weight. So pay attention to link size and number if counting calories.

How Sausage Fits Into a Balanced Diet

While tasty, sausages are high in fat and sodium – so moderation is key. The Dietary Guidelines for Americans recommend limiting processed meats like sausage to no more than 2 servings per week as part of a healthy diet.

Here are some tips for balancing Farmer John sausage links within your overall eating pattern:

• Enjoy sausages occasionally as a treat – don’t make them an everyday breakfast.

• Stick to 1-2 links per serving to control calories, fat, and sodium.

• Pair sausages with lower calorie sides like eggs, fruit, or oatmeal.

• Choose lower sodium options when available to reduce your salt intake.

• Look for leaner chicken or turkey sausage alternatives on occasion.

• When dining out, ask for sausage links without biscuits or gravy.

With some mindfulness, sausage can absolutely be part of a nutritious diet without derailing your health goals. Just be sure to keep portions in check.

Cooking and Serving Tips

Farmer John original sausage links are fully cooked, but lightly pan frying them makes the texture more appealing. You can prepare them in many ways:

• Pan fry in a skillet over medium heat until lightly browned.

• Bake on a sheet pan at 400°F for 15-20 minutes, flipping halfway.

• Grill over medium heat, rotating to add grill marks.

• Add to homemade breakfast sandwiches, subs or flatbread pizzas.

• Chop and add to scrambled eggs, breakfast bowls or hash.

• Include in recipes like soups, casseroles, pasta dishes and more.

Get creative with how you prepare and serve sausage! Just watch your overall calories depending on portion sizes.

Healthier Sausage Alternatives

If trying to cut back on fat or sodium, there are some healthier sausage options to consider:

• Chicken or turkey sausage with less fat than pork varieties.

• Low-sodium or reduced fat options.

• Links made with alternative flours like almond or coconut.

• Pre-cooked vegetarian sausage patties made from soy or seitan.

• DIY sausage with ground turkey and seasoning.

Check labels and compare brands when shopping to find better-for-you sausage alternatives that align with your nutrition goals.

The Bottom Line

Farmer John’s original sausage links pack robust flavor into just 140 calories per serving. They make a tasty addition to any breakfast.

When eating sausage, practice moderation and balance out the fats and sodium with healthier side choices. Also explore lower calorie and sodium sausage options to mix things up.

Overall, sausage can be part of an balanced diet when consumed mindfully and in appropriate portions. So enjoy those links in moderation – your body and tastebuds will thank you!