Have you ever been in the meat aisle and held up two packages of sausages, not sure which one was better for you? Or have you ever been at a BBQ and enjoyed a tasty sausage while wondering if it was bad for you?
If you’re wondering whether sausages are healthy or not, you’re in the right place. Let me caveat this article by saying I LOVE a good sausage. My kids love them, my hubby loves them, and boy, does my dog love them!.
They may be budget-friendly, but sausages aren’t the healthiest meat to eat. Sausages can be up to 35% fat and 50% fillers in Australia, and usually contain preservatives and additives.
In this blog post, I’ll do a deep dive into the world of sausages. Here are some healthy sausage options that I’ve learned as a nutritionist that you can keep on the family menu.
Sausages are a beloved breakfast and dinner staple for many, adding delicious flavor and hearty satisfaction to any meal But with so many types of sausage out there, from beef to turkey, pork to chicken, it can be tricky to determine which options are the healthiest
As a dietitian, I’m often asked what the best type of sausage is from a nutritional standpoint. The answer isn’t straightforward, as different factors like ingredients, preparation method, and portion size all impact the health profile. However, some guiding principles can help steer you toward better-for-you sausages.
Opt for Chicken or Turkey Sausages
When comparing different types of sausage, poultry-based options like chicken and turkey tend to be healthier than pork or beef. Chicken and turkey sausages typically have
- Lower saturated fat and overall fat content
- Fewer calories per serving
- More protein per serving
- Less sodium
For example, a pork sausage may contain around 10 grams of fat with 4 grams saturated fat per 2 ounce serving, whereas a chicken sausage may provide 8 grams of fat with 2 grams saturated. Those reductions of 2 grams of fat and 2 grams saturated fat per serving can add up over time.
Additionally opting for poultry sausage means you’ll avoid some of the carcinogenic compounds found in processed red meats that may impact cancer risk. The American Institute for Cancer Research recommends limiting red meat like beef and pork to 18 ounces per week.
Consider the Ingredients
When selecting any sausage, it’s wise to flip the package over and read the ingredient list. Choose options with:
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Lean cuts of meat as the first ingredient: Look for chicken breast or turkey thigh rather than highly processed mystery meats.
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Minimal added sugars: Many sausages add sugar to enhance flavor. Try to aim for under 1-2g per serving.
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No artificial preservatives: Check for nitrites/nitrates, which have been linked to cancer. Better options use natural preservatives like celery powder.
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Natural casings: These allow meat to cook evenly and add texture without chemical-laden artificial casings.
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Short ingredient lists: These signal less processing and fewer additives.
As a dietitian, I like to select sausages with 7-15 whole food ingredients I recognize. Stay away from those listing 30+ ingredients with lots of chemical-sounding additives.
Watch Your Portions
When eating sausage, portion size matters. Even healthy, high-quality sausages should be enjoyed in moderation as part of a balanced diet. Here are some healthy portion sizes to aim for:
- 2-3 oz sausage links
- 1-2 patties or sausage rounds
- 1/4 cup crumbled sausage
To keep portions controlled, choose sausages packaged individually rather than in large packs. Pre-portioned links, patties or fully cooked sausage allow better portion control compared to a big log of raw sausage.
The Best Store-Bought Sausage Brands
If you’re wondering which brand of sausage to grab at the store, here are some of my top dietitian-recommended picks:
Aidells Chicken Sausage – With quality ingredients like chicken thigh, spinach, pine nuts and spices, these offer great flavor and nutrition. Go for the Italian style or apple chicken sausage.
Applegate Organics Chicken Sausage – Made with organic chicken, these contain no antibiotics, synthetic ingredients or preservatives. Try the sun-dried tomato flavor.
Al Fresco Chicken Sausage – I like the chipotle chicken and spinach option, which has a nice blend of spices and veggies.
Jennie-O Turkey Breakfast Sausage – Choose the lean turkey sausage patties to keep calories and fat in check.
No Evil Foods Chicken Sausage – These veggie-packed sausages offer a plant-based alternative. The chorizo and Italian veggie flavors are tasty.
DIY Healthy Sausage Recipe
To take total control over ingredients, you can also make easy homemade sausage:
Ingredients:
- 1 lb ground turkey (93% lean)
- 1/4 cup breadcrumbs
- 1 egg
- 2 garlic cloves, minced
- 1 tsp sage
- 1 tsp fennel
- 1/2 tsp salt
- 1/4 tsp pepper
- 1/4 tsp red pepper flakes (optional)
Instructions:
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In a large bowl, mix all ingredients until well combined.
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Form mixture into patties or roll into links.
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Cook on stove until browned and cooked through.
This simple DIY turkey sausage recipe delivers a healthier spin on classic sausage flavor. Feel free to experiment with spices like oregano, rosemary or parsley.
The Healthiest Sausage is All About balance
At the end of the day, the healthiest sausage comes down to balance. Choosing sensible portions of high-quality sausages made with lean meats, whole food ingredients, and natural casings can allow you to enjoy these tasty links as part of a varied, well-rounded diet. Moderation and variety are key when incorporating sausages and other processed meats into your eating pattern.
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Are Sausages Healthy or Unhealthy?
When it comes to nutritious foods, sausages are low on the list. They tend to be very high in fat and salt. Depending on where you buy them, sausages can be packed with poor-quality meat, fillers and preservatives.
If you’re aiming to lose weight, the high fat content in sausages means they’re best avoided. In Australia, sausages can have up to 35% fat, which is usually only listed as meat on the label.
The combination of red meat, saturated fat and preservatives also make sausages a highly inflammatory food.
Fresh sausages aren’t technically ‘processed meat’ in Australia, as nitrate levels are limited by law. However, they still tend to contain preservatives and other artificial additives, which are best avoided. You would be much better off eating unprocessed lean meat over sausages.
Frankfurts, saveloys and other deli sausages are definitely processed meats, though. Recent research from the World Health Organisation shows that eating 50g of processed meat per day raises your colorectal cancer risk by 18%. That’s pretty scary!
Overall, try to limit your intake of sausages – once a fortnight maximum is a good guideline. If you do eat them regularly, make sure you choose leaner varieties with minimal additives.
Read on to learn more about the ingredients in sausages and which are best for you.
Healthiest Sausages (Ranked Best to Worst)
Want to know which sausages I’d suggest as a nutritionist? Here is a list of the most common kinds.
To be safe, you should still only eat them in small amounts, but now you know which snags to get for your next BBQ!
I’ve included some nutrition data below from the Australian Food Composition Database. Note that these are for standard sausages, so lean or extra-lean sausages will be lower in fat. Make sure you check the ingredients list and nutrition label before buying!
Here is my ranking for the healthiest sausages to eat:
Per 62.5g sausage:
- Energy: 265 kJ
- Protein: 10.65 g
- Fat: 1.15 g (0.45g saturated)
- Carbs: 2.55 g
- Sodium: 381 mg
I put kangaroo at the top of my list of the healthiest meats because it is very lean. Kangaroo sausages usually have a lot less fat and calories than other kinds of sausage. Kangaroo is also a great source of protein and iron. You can buy kangaroo sausages in supermarkets, so they’re not tricky to track down.
Per 77g sausage:
- Energy: 644 kJ
- Protein: 14 g
- Fat: 9.2 g (2.83 g saturated)
- Carbs: 3.8 g
- Sodium: 567 mg
Chicken sausages are usually lower in fat and calories than other kinds of sausages. The nutrition facts above are for standard chicken sausages, but extra-lean chicken sausages are the best choice. You’ll see “chicken” as the first ingredient at the store, but keep in mind that half of that can be fat! If you can’t find lean chicken sausages at the store, ask your butcher.
Per 77g sausage:
- Energy: 700 kJ
- Protein: 13.2 g
- Fat: 11.5 g (5.38 g saturated)
- Carbs: 2.9 g
- Sodium: 612 mg
Beef sausages tend to contain more fat than chicken or pork sausages. When picking out beef sausages, you should look for ones that have more lean beef and less fat. If you can afford it, ask your butcher for grass-fed beef sausages instead of grain-fed beef sausages.
Per 77g sausage:
- Energy: 726 kJ
- Protein: 12 g
- Fat: 12.4 g (5.72 g saturated)
- Carbs: 3.8 g
- Sodium: 808 mg
Lamb sausages are usually higher in fat than chicken or beef sausages. Also, these sausages have more salt than any other on this list. If you want lower-fat lamb sausages, you’ll probably need to go to the butcher. They also tend to have more additives, so look for natural flavourings like herbs and spices where possible.
Per 77g sausage:
- Energy: 825 kJ
- Protein: 12.7 g
- Fat: 14.9 g (6.06 g saturated)
- Carbs: 3.5 g
- Sodium: 588 mg
Be careful with pork sausages because they tend to have a lot of fat. It’s also hard to find lean pork sausages, but your local butcher might have some. Talk to your butcher about what cuts of pork are used to make the sausage. Pork loin or tenderloin are leaner cuts.
Per 77g sausage:
- Energy: 644 kJ
- Protein: 13.7 g
- Fat: 7.6 g (0.9 g saturated fat)
- Carbs: 6 g
- Sodium: 487 mg
Vegetarian sausages are becoming a popular alternative to meat-based sausages. They have a lot less saturated fat than the other foods on the list, but about the same amount of fat as a lean sausage.
The downside of vegetarian sausages is they’re much more processed. Meat substitutes are often made of fillers, additives and artificial flavours to mimic the taste of meat. Many are made from tofu – and soy is a known endocrine disruptor.
If you’re looking for a vegan sausage, always check the ingredients list. Look for the highest percentage of vegetables, legumes and nuts, avoiding additives and preservatives.
Per 57g sausage:
- Energy: 591 kJ
- Protein: 8.2 g
- Fat: 11.3 g (4.28 g saturated)
- Carbs: 1.9 g
- Sodium: 439 mg
It shouldn’t be a surprise that processed hot dogs aren’t the best choice. They’re usually high in fat and sodium, for starters. They’re also often made with poor-quality meat and contain preservatives and artificial colours.
As a processed meat, deli frankfurts or cocktail sausages also increase your risk of bowel cancer. Yikes! You’re much better off choosing a fresh sausage than a frankfurter.
Highly Processed Meat Danger? It’s not what you think…
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