Understanding sausage calories is essential if you are tracking your daily calorie intake, following a weight-loss plan, or simply trying to make healthier food choices. While sausages are a rich source of protein and flavor, their calorie count can vary significantly depending on the type of meat, fat content, portion size, and cooking method.
In this comprehensive guide, we break down calories in sausage, compare different varieties, and provide practical tips to help you manage your intake without sacrificing taste.
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How Many Calories Are in a Sausage?
On average, one sausage link (75–100g) contains between 150 to 300 calories.
However, the exact sausage calorie count depends on:
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Meat type (pork, beef, chicken, turkey)
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Fat percentage
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Added ingredients (fillers, cheese, oils)
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Cooking method (grilled, fried, baked)
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Serving size
For accurate diet tracking, always check the sausage nutrition facts label or weigh your portion.
Sausage Calories by Type
1. Pork Sausage Calories
Pork sausage is typically the highest in calories due to its higher fat content.
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Breakfast pork sausage (1 link, ~85g): 250–300 calories
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Italian sausage (100g): 280–320 calories
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Pork bratwurst (1 link): 280–330 calories
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Chorizo (100g): 400+ calories
Because pork sausage contains more saturated fat, it has higher calorie density compared to leaner alternatives.
2. Beef Sausage Calories
Beef sausage calories are similar to pork but can vary based on fat ratio.
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Beef sausage (100g): 250–300 calories
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Beef bratwurst: 300+ calories
Grass-fed or lean beef options may slightly reduce total calories but still remain energy-dense.
3. Chicken Sausage Calories
Chicken sausage is often marketed as a healthier, low-calorie sausage option.
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Chicken sausage (100g): 160–200 calories
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Chicken apple sausage: 170–210 calories
Because chicken sausage is typically made from lean poultry, it contains less saturated fat and fewer total calories than pork varieties.
4. Turkey Sausage Calories
Turkey sausage is another popular low-calorie alternative.
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Turkey sausage link (85g): 140–180 calories
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Turkey breakfast sausage: 150–200 calories
If you’re comparing turkey sausage vs pork sausage calories, turkey often contains 30–40% fewer calories.
5. Plant-Based Sausage Calories
Vegetarian and vegan sausages vary widely depending on oil and protein sources.
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Plant-based sausage (100g): 180–260 calories
Some brands are similar in calories to chicken sausage, while others match pork sausage due to added oils.
Sausage Calories Per 100g vs Per Link
Many people ask: should you track sausage calories per link or per 100g?
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Per 100g sausage: 250–350 calories (average for pork/beef)
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Per 1 link (75–100g): 150–300 calories
Tracking by weight is more accurate because sausage sizes vary significantly.
How Cooking Method Affects Sausage Calories
Cooking style can significantly impact total calorie intake.
Grilled Sausage Calories
Grilling allows excess fat to drip off, slightly reducing overall calories.
Pan-Fried Sausage Calories
Pan-frying increases calories if oil or butter is added.
Baked or Air-Fried Sausage
Baking or air frying typically results in fewer added calories compared to frying.
Tip: To reduce total sausage calories, avoid adding extra oils and drain visible fat after cooking.
Sausage Nutrition Facts: Beyond Calories
While people focus on calories in sausage, it’s equally important to evaluate:
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Protein: 10–20g per serving
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Total fat: 15–30g
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Saturated fat: High in pork and beef
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Sodium: Often 500–800mg per link
Sausage is high in protein but also high in sodium and saturated fat, which should be considered in heart-healthy diets.
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Sausage Calories Compared to Other Proteins
| Food (100g) | Calories |
|---|---|
| Pork sausage | 280–320 |
| Chicken breast | 120–165 |
| Lean ground beef | 170–250 |
| Turkey breast | 110–150 |
Compared to lean meats, sausages are more calorie-dense due to added fat and seasonings.
Are Sausages Good for Weight Loss?
Sausages can fit into a calorie-controlled diet if:
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You choose chicken or turkey sausage
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You control portion size
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You balance with low-calorie sides (vegetables, salads)
However, high-fat pork sausage can quickly increase daily calorie intake.
For weight management, opt for:
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Low-fat sausage options
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Smaller serving sizes
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Reduced sodium varieties
How to Reduce Sausage Calories
If you enjoy sausage but want fewer calories:
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Choose turkey or chicken sausage
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Look for reduced-fat labels
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Grill instead of fry
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Limit portion to one link
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Pair with high-fiber vegetables
Small changes can reduce 100–200 calories per meal.
FAQs About Sausage Calories
How many calories are in one sausage?
One sausage link contains approximately 150–300 calories depending on size and type.
Are chicken sausages lower in calories?
Yes. Chicken sausage calories are typically 30–40% lower than pork sausage.
Does frying increase sausage calories?
Yes. Adding oil or butter increases total calories significantly.
How many calories are in pork sausage per 100g?
Pork sausage contains approximately 280–320 calories per 100g.
Are plant-based sausages lower in calories?
Not always. Some vegan sausages have similar calorie counts due to added oils.
Final Thoughts on Sausage Calories
Sausage calories vary widely depending on meat type, fat content, serving size, and cooking method. While pork and beef sausages are higher in calories, chicken and turkey sausages provide leaner alternatives with fewer calories and less saturated fat.
If your goal is weight management or improved nutrition, tracking calories in sausage, reading nutrition labels, and choosing lower-fat options will make a measurable difference.
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