Sausage Nutrition Benefits Risks And Prep Tips

  references
  
      My Food Data: "Italian Sausage"
    
      My Food Data: "Beef Sausage"
    
      My Food Data: "Apple Chicken Sausage"
    
      My Food Data: "Turkey Sausage Fresh Cooked"
    
      Academy of Nutrition and Dietetics: "How Much Protein Should I Eat?"
    
      U.S. National Library of Medicine: "Facts about saturated fats"
    
      Harvard T.H. Chan School of Public Health: "Protein"
    
      U.S. National Library of Medicine: "B Vitamins"
    
      Mayo Clinic: "Vitamin B-12"
    
      National Institutes of Health: "Vitamin B12"
    
      Academy of Nutrition and Dietetics: "Discover the Health Benefits of Produce"
    
      International Agency for Research on Cancer: "IARC Monographs evaluate consumption of red meat and processed meat"
    
      American Cancer Society: "What’s Wrong with Hot Dogs, Hamburgers, and Bacon?"
    
      International Journal of Epidemiology: "Diet and colorectal cancer in UK Biobank: a prospective study"
    
      American Institute for Cancer Research: "Limit red and processed meat"
    
      Centers for Disease Control and Prevention: "Sodium"
    
      Harvard T.H. Chan School of Public Health: "Salt and Sodium"
    
      American Institute for Cancer Research: "Stomach Cancer"
    
      Harvard T.H. Chan School of Public Health: "WHO report says eating processed meat is carcinogenic: Understanding the findings"
    
      Consumer Reports: "Food and Drug Interactions You Need to Know About"
    
      American College of Allergy, Asthma & Immunology: "Meat Allergy"
    
      United States Department of Agriculture: "Sausages and Food Safety"
    
      American Heart Association: "Picking Healthy Proteins"
    




While sausage boasts B vitamins and protein, it's also high in saturated fat and sodium.

Image Credit: LIVESTRONG.com Creative

‌Per 3 oz., cooked‌ Italian Sausage Beef Sausage Apple Chicken Sausage Turkey Sausage Calories 289 340 170 167 Total Fat 22.9 g 31.6 g 10 g 8.9 g Saturated Fat 8.6 g 12.7 g 3 g 1.9 g Sodium 624.1 mg 690.5 mg 580 mg 565.6 mg Carbohydrates 3.6 g 0 g 5 g 0 g Protein 16.1 g 13 g 14 g 20.3 g

Source: USDA

Sausage is a source of B vitamins and protein but you can get these nutrients from healthier, lean animal proteins. If you’re eating sausage, try to opt for ones made with chicken or turkey, or choose a vegan option instead of beef and pork — and choose the brand with the lowest amount of sodium.

6 Meaty Recipes You’ll Never Guess Are Super Low in Saturated Fat

Try to limit how often you fry sausages to go along with your breakfast and opt for plant-based options whenever possible.

Image Credit: Fudio/iStock/GettyImages

Sausage-Stuffed Mushrooms Chicken Sausage and Feta Broccoli Sunny-Side-Up Breakfast Sausage Spicy Squash, Greens and Turkey Sausage Pizza Instant Kale, Organic Sausage and Udon Noodle Soup

      My Food Data: "Italian Sausage"
    
      My Food Data: "Beef Sausage"
    
      My Food Data: "Apple Chicken Sausage"
    
      My Food Data: "Turkey Sausage Fresh Cooked"
    
      Academy of Nutrition and Dietetics: "How Much Protein Should I Eat?"
    
      U.S. National Library of Medicine: "Facts about saturated fats"
    
      Harvard T.H. Chan School of Public Health: "Protein"
    
      U.S. National Library of Medicine: "B Vitamins"
    
      Mayo Clinic: "Vitamin B-12"
    
      National Institutes of Health: "Vitamin B12"
    
      Academy of Nutrition and Dietetics: "Discover the Health Benefits of Produce"
    
      International Agency for Research on Cancer: "IARC Monographs evaluate consumption of red meat and processed meat"
    
      American Cancer Society: "What’s Wrong with Hot Dogs, Hamburgers, and Bacon?"
    
      International Journal of Epidemiology: "Diet and colorectal cancer in UK Biobank: a prospective study"
    
      American Institute for Cancer Research: "Limit red and processed meat"
    
      Centers for Disease Control and Prevention: "Sodium"
    
      Harvard T.H. Chan School of Public Health: "Salt and Sodium"
    
      American Institute for Cancer Research: "Stomach Cancer"
    
      Harvard T.H. Chan School of Public Health: "WHO report says eating processed meat is carcinogenic: Understanding the findings"
    
      Consumer Reports: "Food and Drug Interactions You Need to Know About"
    
      American College of Allergy, Asthma & Immunology: "Meat Allergy"
    
      United States Department of Agriculture: "Sausages and Food Safety"
    
      American Heart Association: "Picking Healthy Proteins"