Turkey sausages are typically portrayed as a healthier alternative to traditional sausage varieties due to their lower fat content.
Compared to traditional pork sausages, turkey sausages typically have fewer calories, less fat, and a higher protein content. They are also a good source of B vitamins and zinc.
This means they may be a better choice for individuals who are trying to limit their fat, saturated fat, or calorie intake. However, most turkey sausages still have notable sodium levels and many commercially sold products are processed meats, which have been associated with an increased risk of cancer.
In this article, we provide all the key information you need on turkey sausages. As part of this, we analyze their nutritional properties, potential benefits and downsides, and how they compare to traditional pork sausages.
Turkey sausages generally feature ingredients similar to those found in traditional pork sausages, with the main differentiator being the type of meat used.
The vast majority of turkey sausages contain turkey, water, salt, and casings made from either collagen, cellulose, or intestines. A significant proportion of turkey sausages may also contain seasonings such as black pepper and preservatives like sodium nitrate.
However, the key point to remember is that no two turkey sausage products are exactly the same, and the specific ingredient profile may vary from brand to brand. There will also likely be some differences between smoked and unsmoked turkey sausages.
If you want to be sure about the ingredients in turkey sausages, the only way to be certain is to read the ingredients on the nutrition label carefully.
Typical Ingredient Profile
To give you a better idea of what turkey sausages may contain, let’s compare the actual ingredient profile of several turkey sausage varieties based on USDA data:
Johnsonville Sausage turkey breakfast sausage: Turkey, water and less than 2% salt, dextrose, spices, natural flavor, yeast extract, citrus extract, sugar (source).
Ed Hipp’s smoked turkey sausage: Turkey, water, cultured corn sugar, salt, paprika, extracts of paprika and spices, dextrose, vinegar, hydrolyzed soy protein, garlic powder, sodium erythorbate, sodium nitrate (source).
As this shows, turkey sausage ingredient profiles can substantially differ, with some containing added preservatives and sugars, and others having a relatively minimal ingredient profile.
What Nutrients Do They Provide?
While you won’t typically hear sausages mentioned in “healthy food” discussions, this doesn’t mean they can’t be a rich source of nutrients.
Since turkey, which is a nutrient-rich food, is the primary ingredient in turkey sausages, they provide the same nutrients you’ll find in turkey. Among these, turkey sausages are particularly high in protein, niacin, vitamin B12, and zinc.
In the following tables, you will learn their typical nutritional profile per 57g link. We have calculated Percent Daily Values (% DV) for each nutrient where appropriate and rounded them to the nearest whole percentage.
Table 1: Typical calorie and macronutrient content of turkey sausages per 57 g link
Vitamins
Vitamin
Amount per 57g sausage
% Daily Value
Choline*
—
—
Folate
3.42 mcg
1%
Vitamin A, RAE
7.41 mcg
1%
Vitamin B1 (thiamin)
0.05 mg
4%
Vitamin B2 (riboflavin)
0.15 mg
12%
Vitamin B3 (niacin)
3.26 mg
20%
Vitamin B5 (pantothenic acid)
0.62 mg
12%
Vitamin B6 (pyridoxine)
0.18 mg
11%
Vitamin B12 (cobalamin)
0.70 mcg
29%
Vitamin C
0.40 mg
<1%
Vitamin D*
—
—
Vitamin E
0.10 mg
1%
Vitamin K
0.86 mcg
1%
Table 2: Typical vitamin content of turkey sausages per 57g link. * Choline and vitamin D content data was unavailable in the USDA database entry.
Minerals
Mineral
Amount per 57g sausage
% Daily Value
Calcium
12.54 mg
1.0%
Copper
0.08 mg
9%
Iron
0.85 mg
5%
Magnesium
11.97 mg
3%
Manganese
0.01 mg
<1%
Phosphorus
115.14 mg
9%
Potassium
169.86 mg
4%
Selenium*
—
—
Sodium
379.05 mg
17%
Zinc
2.21 mg
20%
Table 3: Typical mineral content of turkey sausages per 57g link. * Selenium content data unavailable in the USDA database entry.
Turkey Sausages vs. Traditional Pork Sausages
Typical turkey sausage products are lower in fat and contain fewer calories than traditional pork sausages. However, significantly reduced-fat varieties of both these products exist.
The main reason why turkey sausages tend to be lower in calories is simply because turkey meat contains less fat than the type of pork used to make pork sausages.
The following examples show the key reasons for this:
Ground pork: Raw ground pork typically contains around 21.2g fat per 100g. While not universally the case, ground pork used for sausages often comes from pork shoulder, which is a fatty cut of pork.
Added pork fat: In addition to meat, the ground pork used to make sausages can sometimes contain additional pork fat, which further increases the fat content.
In short, most regular turkey sausages will be much lower in calories and fat than regular pork sausages.
The exception: Specialist reduced-fat pork sausage products can contain significantly lower fat levels than regular turkey sausages since they are made from lean pork.
For a more comprehensive guide to the nutritional differences between different types of sausages, including low-fat and low-sodium options, please see the guide below:
The key nutritional benefits of turkey sausages primarily come from how they compare favorably to high-fat sausages.
These metrics include their higher protein density and comparatively lower calorie and saturated fat content. Turkey sausages also provide a range of vitamins and minerals, with their niacin, vitamin B12, and zinc content being particularly notable.
Highlighted below are some key nutritional benefits of turkey sausages:
Protein density: Compared to fattier sausage products, turkey sausages are a relatively lean source of protein with around 13.6 grams per sausage. For even better protein density, opt for a reduced-fat turkey sausage product.
Lower in calories: As shown in the nutrition data section, a typical 57g turkey sausage contains 112 calories. This makes them an appealing choice for weight management compared to traditional, high-fat pork sausages. Once again, even lower-calorie, reduced-fat options are available if weight management is of interest.
Lower saturated fat content: Turkey sausages have a relatively low saturated fat content compared to pork sausages. According to USDA data, they contain only 1.29g saturated fat per 57g sausage. High saturated fat intake can potentially lead to elevated levels of LDL cholesterol (LDL-C), which is widely recognized as a causal risk factor in the development of cardiovascular disease. Turkey sausages can even have a lower saturated fat content than plant-based sausages like Beyond Sausage.
Micronutrient provision: Turkey sausages provide high levels of B vitamins, particularly niacin and vitamin B12. They are also an excellent source of zinc. Based on USDA data, a 57g sausage provides more than 20% of the Daily Value for all these nutrients, which is considered “high” by the FDA.
A versatile ingredient: Turkey sausages are versatile and you can use them in a wide range of recipes. They can be grilled, stir-fried, pan-fried, roasted, used as a pizza topping, added to pasta and rice-based dishes, or even used in soups and stews.
Potential Downsides
Like any food, turkey sausages also have potential downsides worthy of consideration. The most notable of these are their notable sodium content and the fact that most turkey sausages are a form of processed meat.
Sodium Content
While ‘lower sodium’ options are available, most turkey sausages contain a significant amount of salt.
For instance, the USDA data shows that a single 57g turkey sausage provides 379 mg of sodium, which is a substantial 16.5% of the recommended Daily Value.
This means they may not be suitable for individuals following a low-sodium diet, particularly for people who like to consume more than one sausage at a time.
Processed Meat
Most commercially sold turkey sausages are processed meats that have undergone a significant degree of processing, contain a large amount of salt, and may contain preservatives like sodium nitrate.
Processed meats have been designated as Group 1 carcinogenic to humans by the International Agency for Research on Cancer (IARC). This designation means that there is a strong level of evidence that processed meat can cause colorectal cancer.
While there is currently no singular accepted cause for this, it is widely thought that preservatives like sodium nitrate and nitrite may be involved. This is because these preservatives can combine with amino acids (proteins) and convert to nitrosamines during cooking and in the stomach.
However, nitrosamines aren’t the only potential mechanism to consider, as a systematic review found that both high salt intake and high processed meat intake were significantly associated with gastric cancer risk.
May contain gluten
Turkey sausages may sometimes include additives that contain gluten from ingredients like seasoning mixes and breadcrumbs.
Due to this, anyone with celiac disease or non-celiac gluten sensitivity should examine the ingredient label carefully and discuss with their healthcare provider if they have any questions.
Flavor differences
Some people may feel that the flavor of turkey sausages isn’t as flavorful or as juicy as traditional pork sausages.
This is likely due to their lower fat content and intrinsic taste differences. If you’re specifically wanting a pork sausage-like experience, you may not be satisfied with turkey sausages.
Turkey Sausages Aren’t the Leanest Meats
Since a lot of people opt for turkey sausages for their lower fat content and presumed “lean” provision of protein, this is an important point to make: leaner options are available.
Yes, turkey sausages are generally leaner than regular-fat pork sausages, but many other protein sources are significantly leaner. For example, whole poultry foods like turkey, chicken, and lean meats can offer even higher protein and lower calorie content than turkey sausages.
Commonly Asked Questions
Lastly, here are some commonly asked questions concerning turkey sausages.
1) Do turkey sausages offer notable vitamin and mineral content?
Yes, since turkey is the primary ingredient, turkey sausages also provide a good range of vitamins and minerals. They have particularly notable levels of B vitamins and zinc.
2) Are turkey sausages suitable for individuals with gluten intolerance?
The answer to this question depends on the specific turkey sausage brand and the ingredients it contains. If you want to be sure, opt for a certified gluten-free product or check the nutrition label and allergy statements thoroughly.
3) Are turkey sausages good for weight loss?
Turkey sausages contain significantly fewer calories than regular pork sausages.
Therefore, replacing traditional pork sausages with turkey sausages may assist with weight management as part of a healthy overall dietary pattern, with all else being equal.
If weight management is your goal, then seeking out low-fat turkey sausages will provide the lowest amount of calories. However, as with any food, portion size and the overall amount consumed relative to energy needs matter.
Are Turkey Sausages Healthy?
Turkey sausages provide several nutritional benefits, including their relatively high levels of protein, B12, and zinc, but whether they are a healthy choice depends on the overall diet and what we are comparing them to.
Compared to high-fat pork sausages: Choosing turkey sausages over fatty pork sausages should lower fat, saturated fat, and overall calorie intake, which may improve the overall diet.
Compared to lean meat or low-fat turkey sausages: USDA data shows that regular turkey sausages contain approximately 10.4% fat by weight. If you’re looking to lower your fat intake, then it may be better to look for reduced-fat sausage varieties, which can be as low as 2–3% fat.
Individuals with salt-sensitivity or hypertension: Regular turkey sausages have a notable salt content and may not be appropriate for people following low-sodium diets. If you have hypertension or follow a medically prescribed low-sodium diet, please discuss turkey sausages with your healthcare provider.
All in all, it is probably fair to deem turkey sausages a “healthier” choice than traditional pork sausages for those looking for less fat and fewer calories.
However, they are still usually a form of processed meat with notable salt content, and whole food poultry choices like chicken breast provide a better nutritional profile.
Michael works as a nutritionist in a community setting and holds a Master's degree in Clinical Nutrition. He is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition (AfN), and has published peer-reviewed research.
