Calorie Chart / Meat & Eggs / Sausage meat
How Many Calories Are in Sausage meat?
Calculation of the nutritional value & Recommended Dietary Intake of sausage meat
For g and a calorie requirement of kcal
| Calories 486 kcal | Proteins 20 g | Lipids 45 g | Carbohydrates 0.8 g |
| 24% | 27% | 67% | 0% |
Health benefits of sausage meat
Sausage meat - 100g
Calories 324 kcal
Proteins 13 g
Lipids 30 g
Carbohydrates 0.5 g
Sausage meat is considered a high-calorie ingredient, essentially because its 30 g of fat per 100 g concentrate a large amount of calories while keeping carbohydrates almost negligible. These calories come chiefly from monounsaturated fat, which helps give the meat its tender texture and rich mouthfeel.
Beyond calories, sausage meat supplies around 13 g of protein, delivering indispensable amino acids for muscle maintenance. It is also a source of vitamin B1 (thiamine) and vitamin B12, both involved in energy metabolism—again indirectly linked to how the body handles calories. On the mineral side, moderate amounts of zinc, selenium, and phosphorus support immunity and cell repair. Although sodium can be high, carefully seasoned sausage meat may contain less salt than some cured products such as dry sausage.
Historically, sausage meat allowed butchers to valorize trimmings from larger cuts like pork belly or pork roast; its use dates back to Roman times. Because it is raw and not smoked or dried, most of its micronutrients are preserved, unlike certain processed meats whose cooking can degrade heat-sensitive vitamins. Still, the dense calories mean portion control is advisable for anyone monitoring daily calorie allowances.
Tips for incorporating sausage meat into a balanced diet
To enjoy sausage meat without letting calories spiral, keep portions around 80–100 g and combine it with low-calorie vegetables. A classic example is stuffing fresh stuffed tomatoes with a 50/50 mix of sausage meat and minced lean ground beef; this dilutes calories while boosting protein. Baking rather than frying lets excess fat render out, reducing final calories on the plate.
Another idea is a lighter cottage pie: replace half the sausage meat with cooked lentils, top with mashed pumpkin instead of potatoes, and you obtain comfort food with fewer calories yet plenty of flavor. For breakfast, shape small patties and serve alongside sautéed spinach and a poached egg; the greens add bulk for virtually no calories, balancing the calorie-dense meat.
If you crave a barbecue treat, mix sausage meat with herbs and form kebabs. Pair them with grilled zucchini or bell pepper wedges rather than bread rolls to keep total calories in check. Always drain rendered fat on paper towels—this simple gesture can shave several dozen calories per serving.
Frequently Asked Questions
- How many calories are in sausage meat?
- Sausage meat contains 324 kcal per 100 g.
- Is sausage meat high in protein compared with other meats?
- With 13 g of protein per 100 g, it supplies less protein and more calories than lean meats like chicken breast, but more than fatty cuts such as pork belly.
- Can sausage meat fit into a weight-loss diet?
- Yes, provided portions are controlled: limit yourself to 80 g, remove visible fat during cooking, and surround it with low-calorie foods like broccoli or cauliflower to dilute calories.
- Is sausage meat suitable for a keto or low-carb plan?
- Its 0.5 g of carbohydrates make it keto-friendly; however, monitor calories and choose recipes that do not add sugary sauces.
- How do I lower the salt content of sausage meat?
- You can rinse it quickly under cold water, pat it dry, and season it yourself, or mix it half-and-half with unsalted minced turkey cutlet to curb both sodium and calories.
- Does freezing sausage meat change its calories?
- No, freezing alters neither macronutrients nor calories; just thaw safely in the refrigerator to preserve texture and food safety.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
