When it comes to a versatile food option, sausage takes the spotlight. Whether paired with eggs for breakfast, nestled in a bun for lunch, or added to pasta for dinner, sausage effortlessly fits into any meal. However, the healthfulness of this processed meat can vary greatly across different brands. Some sausages are laden with high levels of saturated fat and sodium, pushing you dangerously close to your daily limits even before breakfast is over. If sausage is a regular part of your diet, it's crucial to make informed choices by selecting the best sausage brands that align with your health goals.
To assist you in this endeavor, we consulted registered dietitians who have provided their recommended sausage picks – the ones they personally enjoy and suggest – as well as those that are best avoided. Continue reading to discover more about the best and worst sausage brands, and then prepare a delectable meal that not only satisfies your taste buds but also supports your well-being.
Choosing the Healthiest Sausage: A Guide by Dietitians
When it comes to selecting a sausage that is both healthy and of high quality, dietitians suggest considering the following factors:
- Sodium Content: Processed meats, including sausages, often contain excessive amounts of sodium. Some sausages can pack in 500 milligrams or more of sodium per serving, while others offer lower levels. The Dietary Guidelines for Americans 2020-2025 recommend limiting sodium intake to less than 2,300 milligrams per day.
- Saturated Fat Levels: Sausage is often notorious for its high saturated fat content, which can negatively impact heart health. The American Heart Association advises that less than 10% of total daily calories should come from saturated fat, amounting to around 23 grams on a 2,000-calorie diet. Recent studies indicate that saturated fat from meat may have a greater adverse effect on heart health compared to saturated fat from dairy products.
- Choice of Meat: Traditionally, sausage is made from pork, which tends to be high in saturated fat and calories. However, those seeking a healthier sausage option can opt for varieties made from turkey or chicken. These alternatives typically have lower levels of saturated fat and higher protein content per sausage, as highlighted by Jamie Nadeau, RDN, from The Balanced Nutritionist.
Making Informed Choices: Healthier Sausage Options and Nutritional Details
When it comes to selecting sausages that not only tantalize your taste buds but also promote better health, consider the following options along with their per serving nutritional information:
1) Gilbert's Craft Caprese Chicken Sausage:
Per link: 130 calories, 7g fat (2.5g saturated fat), 530mg sodium, 2g carbs (1g fiber, 1g sugar), 13g protein. This sausage stands out with its moderate sodium content and individually wrapped sausages, allowing for convenient portion control.
2) Applegate Naturals Chicken & Maple Breakfast Sausage Patties:
Per patty: 60 calories, 4g fat (1g saturated fat), 220mg sodium, 2g carbs (0g fiber, 2g sugar), 5g protein. These patties offer a lower-sodium, low-fat option made from humanely raised chickens without antibiotics or hormones.
3) Al Fresco All Natural Spinach & Feta Chicken Sausage:
Per link: 120 calories, 7g fat (2.5g saturated fat), 390mg sodium, 1g carbs (0g fiber, 0g sugar), 12g protein. This sausage contains lean chicken meat, spinach, and feta cheese, providing a delicious twist to the classic sausage while maintaining a low saturated fat and sodium profile.
4) Amylu Tomatillo, Peppers & White Cheddar Chicken Sausage:
Per link: 120 calories, 8g fat (2g saturated fat), 470mg sodium, 2g carbs (0g fiber, 0g sugar), 10g protein. Made with lean chicken meat and without added nitrites or nitrates, this sausage offers a lean protein source without compromising on taste.
5) Aidells Italian Style Smoked Chicken Sausage with Mozzarella Cheese:
One serving: 1 link (85g), 160 calories, 11g fat (4g saturated fat), 570mg sodium, 2g carbs (1g fiber, 1g sugar), 14g protein. Using high-quality chicken and turkey cuts, this sausage offers a lower-fat and calorie alternative to traditional pork sausages, with added flavors from natural spices, fruits, and vegetables.
6) Applegate Organics Sweet Italian Chicken Sausage:
One serving: 1 link (85g), 160 calories, 9g fat (3g saturated fat), 790mg sodium, 0g carbs (0g fiber, 0g sugar), 13g protein. With a balanced nutritional profile and great taste, these sausages are gluten-free and dairy-free, making them suitable for individuals with specific dietary needs.
7) Impossible Ground Savory Sausage:
One serving: 2 ounces (56g), 130 calories, 9g fat (4g saturated fat), 380mg sodium, 5g carbs (1g fiber, 0g sugar), 7g protein. As a plant-based alternative, this sausage offers reduced saturated fat and fat content compared to traditional meat sausages, with lower sodium levels.
Brands to Avoid:
1) Jimmy Dean Fully Cooked Original Pork Sausage:
One serving: 3 links (68g), 270 calories, 26g fat (9g saturated fat), 490mg sodium, 1g carbs (0g fiber, 1g sugar), 8g protein. High in fat and saturated fat, this sausage should be consumed sparingly due to its high sodium and saturated fat content.
2) Eckrich Cheddar Smoked Sausage:
One serving: 1 link (65g), 230 calories, 19g fat (6g saturated fat), 670mg sodium, 6g carbs (0g fiber, 0g sugar), 7g protein. Containing pork and mechanically separated chicken, along with various preservatives, this sausage offers higher fat content and fewer protein grams.
3) Hillshire Farms Smoked Sausage:
One serving: 2 ounces (56g), 170 calories, 15g fat (5g saturated fat), 530mg sodium, 3g carbs (0g fiber, 2g sugar), 7g protein. With concerns about the high processing of mechanically separated turkey, it's advisable to explore alternative options that prioritize leaner cuts of meat and minimize the use of artificial additives.
4) Johnsonville Smoked Beef Rope Sausage:
One serving: 2 ounces (56g), 170 calories, 15g fat (6g saturated fat), 530mg sodium, 2g carbs (0g fiber, <1g sugar), 7g protein. While beef sausage can be a viable choice, this particular sausage is relatively high in saturated fat and lower in protein, making portion control more challenging.
5) Bob Evans Maple Roll Pork Sausage:
One serving: 2 ounces (56g), 230 calories, 20g fat (7g saturated fat), 370mg sodium, 3g carbs (0g fiber, 2g sugar), 10g protein. With high fat content and added sugar, this breakfast sausage is not recommended due to its saturated fat levels and artificial additives.
6) Hormel Little Sizzlers Pork Sausage:
One serving: 3 links (46g), 200 calories, 19g fat (7g saturated fat), 580mg sodium, 0g carbs (0g fiber, 0g sugar), 8g protein. Similar to other sausage brands, these pre-cooked breakfast sausages are high in saturated fat and sodium, and contain preservatives that some individuals may prefer to avoid.
By considering the nutritional details of these sausage options, you can make informed decisions that align with your health goals while still enjoying the flavors of this beloved food.