Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is pork sausage?

Is pork sausage healthy? It can fit a healthy diet as an occasional food. Pork sausage scores 7/100 on the HowHealthyIs Score: 100 g provides 396 kcal, 14 g protein and 1.1 mg iron. Fresh sausages bring protein, but they are high in saturated fat and salt and count as processed meat. Source: USDA FoodData Central.

  • Source of protein
  • High in saturated fat
  • High in salt
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pork sausage ranks higher than 7% of them.

Counts in favor (% daily value per 100 kcal)

  • Protein7%
  • Iron2%
  • Potassium1%
  • Magnesium1%
  • Vitamin E0%
  • Calcium0%
  • Fiber0%
  • Vitamin A0%
  • Vitamin C0%

Counts against

  • Saturated fat16%
  • Added sugars0%
  • Sodium10%

Raw NRF9.3: 11 minus 27 = -16. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in pork sausage?

Calories198kcal
Protein6.9g
Carbohydrates1.4g
Fat18g
Fiber0g
Sugars0g
Nutrition facts for pork sausage. Per 100 g and for the selected portion (50 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories396 kcal198 kcal
Protein14 g6.9 g14%
Carbohydrates2.7 g1.4 g0%
Fiber0 g0 g0%
Sugars0 g0 g
Added sugars0 g0 g0%
Fat36 g18 g23%
Saturated fat13 g6.5 g32%
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C0 mg0 mg0%
Vitamin E0.2 mg0.1 mg1%
Minerals
Calcium10 mg5 mg0%
Iron1.1 mg0.6 mg3%
Potassium189 mg95 mg2%
Magnesium12 mg6 mg1%
Sodium929 mg465 mg20%

Source: USDA FoodData Central, "Sausage, pork and beef, fresh, cooked" (FDC 174579). Values rounded.

Why is pork sausage good for you?

  • 6.9 g protein in 2 links, 14% of the daily value. Protein contributes to the maintenance of muscle mass.

Good ways to use it

  • An occasional breakfast or barbecue
  • Small amounts for flavor in stews

What should you watch out for?

  • Processed meat: the WHO links regular intake to higher colorectal cancer risk.

What can you eat instead of pork sausage?

Foods you can use the same way with a higher HowHealthyIs Score.

Chicken breast

165 kcal per 100 g

52

High in protein

Lentils

116 kcal per 100 g

71

High in fiber, High in protein

How does pork sausage compare?

Common questions about pork sausage

How many calories are in pork sausage?
100 g of pork sausage has 396 kcal. A typical portion, 2 links (50 g), has about 198 kcal.
How much protein is in pork sausage?
Pork sausage has 14 g of protein per 100 g, or about 6.9 g in 2 links.
Is pork sausage good for weight loss?
Pork sausage is fairly calorie-dense (396 kcal per 100 g), so portion size matters more than the food itself. 2 links is about 198 kcal.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Sausage, pork and beef, fresh, cooked", FDC ID 174579. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated
Medical review
Pending. A registered dietitian signs off every food page before launch. Our reviewers

Report an error

More: Meat & fish ranked, foods high in protein.