Ok, this is bit of a fake title. Kate wrote a blog post a while ago about what 100g of vegetables looks like. It has been our most-read blog post. I was asked to write and take pictures for a meat edition. I only do my shopping once a week, so there isn’t a different kind of meat in there every day. So, I did my best take on “what does 100g look like – meat edition”.
When I started my food prep this week I suddenly remembered about the blog I promised to write. Although I weighed out 100g of beef mince, it had already been made into bolognese by that time, so this is not a 100% accurate representation. To put into context though, most packs of mince are 450g-500g. Divide it into 4 to make burgers and each burger is roughly 100g. We’re trying to make it clear what 100g looks like because that’s what most tracking apps use by default, and 100g doesn’t always mean a portion. For example a chicken breast is not 100g!.
Sausages are cherished worldwide for their delicious flavors and versatility. But when trying to stick to proper portion sizes, what does 100 grams of sausage actually look like on your plate? As a visual learner, grams and ounces don’t mean much to me. I need to see an example to truly grasp serving sizes.
That’s why I’ve created this handy visual guide to provide a clear picture of what a 100 gram serving of sausage looks like. Whether you’re tracking nutrients or just want a better sense of appropriate sausage portions, this article will give you a helpful reference point.
Why Pay Attention to Sausage Portion Sizes
First, let’s discuss why portion control matters when enjoying sausages. While absolutely scrumptious, sausages tend to be high in fat, sodium and calories Eating too much can lead to weight gain and associated health risks over time if you’re not careful
Paying attention to proper serving sizes allows you to enjoy sausages in moderation as part of a healthy balanced diet. Following recommended portions helps ensure you don’t overdo it on the saturated fat sodium and total calories.
Nutrition Content of 100g Sausage
The specific nutrition stats vary based on the type of sausage. However, on average a 100 gram portion contains:
- Calories: 268
- Total fat: 18g
- Saturated fat: 7g
- Sodium: 636mg
- Protein: 27g
As you can see, sausages provide a good amount of protein but are also high in saturated fat and sodium. Moderation is key.
Visualizing a 100 Gram Sausage Serving
So what does a 100 gram serving of sausage look like? Here are some common examples:
- Two small breakfast sausage links
- One average sized fresh Italian sausage link
- A baseball sized ball of raw sausage meat
- A 3.5 inch long raw bratwurst
- A stack of 7-8 thin, round breakfast sausage patties
The exact size and shape varies based on the style of sausage. But in most cases, 100 grams equates to one average link or a small handful of loose sausage meat.
When cooking sausage patties or crumbles, use a measuring cup to portion out 100 grams of raw meat before cooking. This guarantees a reasonable serving size.
Healthy Ways to Enjoy 100g of Sausage
Consumed in proper portions, sausage can definitely be part of a healthy diet. Here are some tips:
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Opt for chicken apple sausage or turkey varieties to reduce fat.
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Grill or bake sausages instead of frying to cut calories.
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Add crumbled sausage as a flavorful topping for pizzas, salads or hashes.
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Pair a grilled sausage link with veggies and mustard.
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Mix 50 grams of sausage into a breakfast casserole or hash.
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Top a whole grain English muffin with an egg, slice of cheese and half a sausage patty.
Sausage provides delicious protein. Just focus on portions and preparation methods. Referencing the visual serving size guide and tips above will help you enjoy sausages as part of a balanced diet.
Sausage Portion Size FAQs
How many grams is one sausage?
- One average sausage link is around 75 grams.
What does 100 grams of protein look like in different foods?
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100 grams of protein looks like:
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3.5 ounces (100 grams) of chicken breast
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5 ounces (140 grams) salmon fillet
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1 cup (240 grams) plain Greek yogurt
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1.5 cups (190 grams) cooked lentils
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3 eggs
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4 ounces (113 grams) lean beef
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Is sausage casing healthier to eat?
- Most sausage casings are edible. Cellulose and some natural casings are perfectly fine to eat.
How many calories are in 100 grams of fresh pork sausage?
- There are approximately 304 calories in 100 grams of fresh pork sausage.
Is sausage a good source of protein?
- While sausage does contain protein, it’s high in saturated fat and sodium. Leaner options like chicken, fish, Greek yogurt and beans are healthier protein sources.
The Takeaway on 100 Gram Sausage Servings
When trying to visualize serving sizes, seeing examples makes all the difference. Follow this visual guide’s tips on what a 100 gram sausage portion looks like. Be mindful of preparation methods, and enjoy sausages in moderation along with plenty of vegetables as part of a balanced diet. Refer back to the photos and portion size references whenever needed for an at-a-glance view of reasonable sausage servings.
Let’s break it down:
Here is a comparison between 100 grams and a real serving size in terms of protein and calories.
- 100g mince (12% fat) = 20. 3g protein & 190Kcals. With 500g of mince, I made bolognese that fed four people. The actual tracking for a 125g serving would be 25 4g of protein
- 100g chicken breast = 33. 3g protein & 144kcals. A normal chicken breast weighs 175 grams per serving, which is 58 3g protein & 252kcals.
- 100g ham [honey roast, medium sliced] = 22. 3g of protein 2 slices is around 100g!.
- 100g salmon fillet = 23. 4g protein & 178kcals; portion 110g = 25. 8g & 196kcals.
- One large egg, which weighs between 63 and 73 grams, is equal to 100 grams. 8g protein & 160kcals.