Sausages are popular globally, coming in a wide variety of shapes, sizes, and flavors.
But how do they all compare nutritionally?
From traditional options like frankfurters and pork sausages to sausages made from different meats, and even low-fat and plant-based options, there is a broad range of choice.
In this guide, we present the typical nutritional profile of 18 different types of sausages alongside key information on their basic characteristics.
Notes and Methods
For each sausage variety, we present information on its origin, type, nutritional values, and general characteristics. Since different types of sausages vary in weight, nutritional values are provided ‘per 100 grams’ to ensure a fair comparison.
Unless otherwise stated, the data source for nutritional values is the USDA’s FoodData Central database.
Percent daily values are based on a typical 2,000 calorie diet.
1) Beef Sausage
Origin: Multiple countries
Type: Fresh
Main ingredients: Beef, salt, herbs, and spices
Fresh beef sausages are popular worldwide, particularly in Germany, Poland, the United Kingdom, and the United States.
These sausages contain a mixture of ground beef, salt, and various herbs and spices.
Here are the typical nutritional values for cooked beef sausages per 100 grams:
Main ingredients: Blood, animal fat, grain (typically barley, oats, or rice), pork, salt, herbs, and spices
There are many different varieties of blood sausage around the world, including ‘black pudding’ in the United Kingdom, boudin noir (France), blodkorv (Sweden), and sundae (Korea).
Most blood sausage is pre-cooked, but people typically recook it before consumption.
A typical blood sausage product has the following nutritional profile per 100g:
Main ingredients: Beef, sometimes pork or lamb, allspice, black pepper, cloves, coriander, nutmeg, salt, vinegar
Boerewors is a fresh type of sausage from South Africa primarily made with beef.
It may also include pork or lamb, and the sausages contain a mixture of herbs and spices in addition to salt and vinegar, with the vinegar providing unique flavor characteristics compared to other sausages.
Based on data from the NCC Food and Nutrient Database, here are the nutritional values for 100 grams of cooked boerewors:
Note: The cooking process reduces the water content of sausages, thereby increasing the concentration of fat, protein, and other nutrients. This means that, gram-for-gram, 100 grams of cooked sausages will contain more calories and a higher amount of fat, protein, and other nutrients.
7) Chorizo
Origin: Spain, Portugal
Type: Typically dry but can be fresh
Main ingredients: Pork, fat, smoked paprika, salt, possibly sodium nitrite and nitrate
Chorizo is a popular sausage from Spain which has typically been cured and can be eaten as it is. However, some versions are fresh and require cooking, so be sure not to confuse the two!
In other words, carefully check the label of chorizo for any information on preparation requirements.
Chorizo has an intense red color, which comes from its smoked paprika content. The sausage has a chewy texture and a slightly spicy taste.
Here are the typical nutritional values of chorizo per 100 grams:
Main ingredients: Pork, chicken, beef, fat, salt, herbs and spices, sodium nitrate and/or nitrite
Frankfurters are perhaps more famously known as ‘hot dogs.’ They originate in the German city of Frankfurt and are one of the two sausages commonly called hot dogs, alongside Vienna sausages.
Most frankfurters are primarily made of pork, but they may also contain chicken, beef, or even a mixture of the three. They typically contain sodium nitrate and/or sodium nitrite as preservatives.
Per 100 grams, frankfurters typically provide the following nutritional values:
Main ingredients: Pork, beef, salt, garlic, various herbs and spices
Kielbasa simply means ‘sausage’ in Polish, and there are actually many different types of kielbasa in Poland. Some varieties may be fresh, and others could be pre-cooked or smoked.
However, ‘kielbasa’ typically refers to a smoked and pre-cooked sausage known as ‘kielbasa Polska.’ Since this sausage has already been cooked, it just needs reheating before consumption.
Assuming kielbasa is kielbasa Polska, it can also be eaten without cooking, but please check the product label carefully to confirm.
100 grams of cooked kielbasa provides the following nutritional profile:
Main ingredients: Pork, salt, pepper, garlic, nutmeg, sometimes vinegar and paprika
Longaniza typically refers to a traditional fresh Spanish sausage that must be cooked before eating.
However, there are some cured varieties that can be eaten in a similar way to other dry sausages.
Longaniza is also popular in Spanish-speaking South American countries, such as Argentina, Mexico, and Peru. While the traditional Spanish recipe includes black pepper for seasoning, there are variations in the ingredient profile by country.
Using data from the NCC Food and Nutrient Database, here are the nutritional values for cooked longaniza per 100 grams:
Pepperoni is a cured, dried sausage and has not been cooked. It is ready to eat upon purchase.
Among its many culinary uses, pepperoni is arguably the most popular pizza topping.
Some people may think pepperoni pizza has origins in Italy, but it is an American pizza, with pepperoni itself entering the U.S. market shortly after the first world war.
100 grams of pepperoni provides the following nutritional profile:
Main ingredients: Pork, herbs, spices, sometimes flour, salt
A typical fresh pork sausage is sometimes also known as a ‘banger’ or ‘breakfast sausage.’
Fresh, raw pork is the primary ingredient in these sausages, and it is usually mixed with additional ingredients for seasoning, such as herbs, spices, salt, and pepper. Depending on the sausage, it may also include a small amount of flour as a thickener and binder.
A typical cooked pork sausage has the following nutritional values per 100 grams:
Main ingredients: Pork, beef, salt, pepper, herbs and spices, sodium nitrate and/or sodium nitrite
Originating in Italy, salami is a fermented, cured dry sausage typically made from pork, but some salami may instead (or also) contain beef.
As with other dried sausages, salami has a significantly higher fat and calorie content than fresh sausages. Per 100 grams, pork salami provides the following nutritional values:
Main ingredients: Turkey, salt, spices, sometimes flour
Fresh turkey sausages, a form of ‘breakfast sausage’ or ‘banger,’ look quite similar to beef and pork sausage in appearance. The only visual difference is that they typically have a lighter color.
However, they have a milder taste and a lower fat and saturated fat (and therefore calorie) content.
Since they contain less fat, they generally have slightly higher amounts of protein too.
Due to this nutritional profile, some people see turkey sausages as a “healthier” type of sausage, but they can still contain significant amounts of sodium.
Cooked turkey sausages provide the following typical nutritional profile per 100 grams:
In addition to regular beef and pork sausages, it is possible to buy low-fat varieties.
These low-fat options have a lower fat, saturated fat, and overall calorie provision and correspondingly higher protein content. For this reason, they may be a good choice for people wishing to limit their overall calorie or saturated fat intake.
Beef and pork sausages, reduced fat
Reduced-fat beef sausages with a fat content of 20% typically provide the following nutritional values per 100 grams:
The USDA has also listed identical nutritional data for reduced fat pork sausages, based on both options having the same (20%) fat content.
Credentialed Nutritionist’s Take
Saturated fat: Almost all sausages contain high amounts of animal fat, which gives them a high saturated fat content. If you’re looking to limit saturated fat, then turkey sausages are a good option. Plant-based options that use primarily unsaturated vegetable oils (like avocado oil) are another low-saturated fat option.
Be aware of the sodium content: When I look at the nutrition labels of sausage products, one thing that stands out is the significant amounts of salt most contain. This is true of most sausages, whether they’re made from pork, beef, turkey, or plants. Since high sodium intakes can potentially lead to elevated blood pressure, it is a good idea to be aware of the amount of sodium in sausages and how it fits with your overall diet. Individuals prescribed a low-sodium diet or with any concerns about their blood pressure should discuss this with their healthcare provider.
Sodium nitrate and nitrite: Most sausages contain sodium nitrate and sodium nitrite, preservatives that help extend shelf life and reduce the risk of spoilage. However, these compounds can lead to the formation of nitrosamines, which are recognized carcinogens. The preservatives used in processed meat (which is classed as a group 1 carcinogen) are one of the reasons public health guidelines advise limiting its intake. While most sausages contain sodium nitrate or nitrite, you may be able to find some fresh options that don’t include these ingredients – check ingredients labels carefully.
Summary
This article shows that ‘sausage’ can mean quite different things, from high-fat to low-fat options, and everything in between.
However, most sausages are high in saturated fat, sodium, and preservatives like sodium nitrate. As a form of processed meat, dietary guidelines also advise limiting their intake.
For those who enjoy sausages, it is better to use them as an occasional food rather than a staple, and unprocessed meat is likely a better option.
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.
