Chicken sausage is a popular alternative to traditional pork sausage. With growing concerns over health and nutrition, more people are looking for lower-calorie options. But how many calories are actually in a chicken sausage? Let’s take a closer look.
Calorie Range For Chicken Sausages
Chicken sausages can range from 140-160 calories per link depending on the brand and ingredients. This calorie count is significantly lower than a pork sausage which contains 290-455 calories per link.
The main reason for this calorie difference is the fat content Pork sausage gets a large percentage of its calories from fat, while chicken sausage is much lower in fat
One link of a typical pork breakfast sausage has 23 to 38 grams of fat. The same amount of chicken breakfast sausage has only 7 to 10 grams of fat.
So by switching to chicken you trim a substantial amount of fat and calories from your diet.
Factors That Affect Calorie Count
While most chicken sausages fall in the 140-160 calorie range, there can be some variation between products. Here are some of the factors that cause calorie differences:
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Meat content – Some chicken sausages are made with 100% chicken meat. Others mix in other ingredients like vegetables or turkey. The more chicken meat, the higher the calories.
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Fat percentage – Higher fat chicken sausages will be closer to 160 calories per link. Low fat options can be as low as 140 calories. Check the nutrition label for fat grams.
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How it’s cooked: Sausages cooked in butter or oil will take in some extra fat and calories. The healthiest choice is chicken sausage that has been grilled or baked.
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Flavorings – Spicy chicken sausages flavored with peppers or salsa tend to be on the lower end for calories. Sweet flavors like maple or honey add sugar and calories.
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Link size is important to know because bigger or jumbo chicken sausages may have more than 160 calories. Check the weight on the nutrition label.
Nutrition Benefits Of Chicken Sausage
Beyond being lower in calories and fat, chicken sausage offers other nutrition perks compared to pork varieties:
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More protein: A 3 oz. chicken sausage has 12 to 15g of protein, while a pork sausage only has about 5g.
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Less saturated fat – Chicken sausage gets its fat from healthier unsaturated sources compared to pork.
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Lower sodium – Chicken sausage averages around 600mg of sodium per link versus 800-900mg in pork.
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Contains iron and zinc – You’ll get about 10% of your daily iron and zinc from a standard chicken sausage serving.
Tips For Picking And Preparing Chicken Sausage
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Read labels and choose chicken sausages with less than 3g saturated fat per link.
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Opt for no sugar added or lightly seasoned versions to keep calories down.
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Measure portions since links vary in size. About 3 oz or 85g is a typical serving.
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Try new flavors like apple Gouda or spinach feta for variety.
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Cook in a non-stick pan with a bit of oil spray rather than frying in butter or oil.
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Slice and add to salads, pasta, pizza, or stir fries for a nutrition boost.
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FAQ
How many calories are in 1 chicken sausage?
Chicken Sausages Serving size: 3. 3oz. or 1 link (95g); Calories per serving: 110; Calories from fat: 35 ; Fat: 3. 5g; Saturated fat: 1g; Sodium: 700mg; Cholesterol: 75mg; Carbohydrates: <1g; Protein: 18g.
How many calories are in 1 fried chicken sausage?
1 medium (60 g) of Chicken Sausage contains 134 calories (kcal), 9. 7 g fat, 1. 6 g carbs and 9. 3 g protein.
How many calories are in 2 chicken sausage?
| Typical Values | Per 100g | 2 sausages (108g**) |
|---|---|---|
| Energy | 745kJ / 178kcal | 805kJ / 192kcal |
| Fat | 7.6g | 8.2g |
| Saturates | 2.4g | 2.6g |
| Carbohydrate | 8.1g | 8.7g |
Are chicken sausages healthy for weight loss?
Since chicken is a lean meat, it means less fat and sodium on your plate. If you’re trying to be healthier or looking for a healthy alternative to pork, chicken sausage is a great choice because it tastes great and has a lot less fat.
How many calories are in chicken sausage?
Chicken sausage is recognized for being a leaner option compared to traditional pork sausage, with an average serving typically containing approximately 150 calories, 12 grams of protein, 9 grams of fat, and 2. 5 grams of saturated fat. According to the USDA, one serving can contain as much as 10 grams of total fat.
How much fat is in chicken sausage?
One serving of the sausage contains 10 grams of total fat, according to the USDA. Compare brands when shopping to find low fat chicken sausage. The National Academies of Sciences recommends that you limit your daily total fat intake to 20 percent to 35 percent of calories and saturated fat to less than 10 percent of calories.
How much protein does a chicken sausage have?
Each link provides about 14g of protein, meeting roughly 20% of the daily protein needs for an average adult (56g for men and 46g for women). In terms of calorie composition, chicken sausages break down to around 54% fat, 4% carbohydrates, and 43% protein.
How many calories are in a chicken sausage link?
A standard chicken sausage link (approximately 85 grams) can yield around 170 calories, as per USDA estimates. About 2049 calories are broken down in one chicken sausage, which is made up of 2054 calories from fat, 2044 calories from carbs, and 2043 calories from protein. Other serving sizes show a variation in calorie content, such as 222 calories for a 100g serving.
How many calories are in a sausage?
The macronutrient breakdown highlights that many sausages are rich in protein while containing low carbohydrates. One ounce of fresh, cooked pork sausage, for example, has 92 calories, 2 grams of carbs, 75 grams of fat, and 23 grams of protein.
Is chicken sausage a low calorie food?
Although the chicken sausage is a lower-calorie option, it is still considered a medium-energy-dense food and therefore has a high calorie content compared to its serving size, leading you to consume more calories to fill you up.