Turkey sausage has become an increasingly popular alternative to traditional pork breakfast sausage Its prominence on breakfast menus and store shelves has grown as more people try to make healthier choices But is turkey sausage truly a nutritious option? Or is it just a clever marketing ploy playing to our health halo bias?
Let’s examine the pros and cons of turkey sausage’s nutrition profile While it does have some benefits over pork sausage, there are also some drawbacks to keep in mind.
How Turkey Sausage Compares to Pork Nutritionally
At first glance, pork and turkey sausage appear quite similar. Both are made from ground meat mixed with various spices and flavorings. But when we dig into the nutrition labels, some key differences emerge:
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Calories Turkey sausage contains around 70 fewer calories per serving compared to pork sausage. A 2-link serving of original Johnsonville pork breakfast sausage has 150 calories The turkey version has just 80 calories
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Total Fat: There’s a substantial gap in total fat content per serving. Pork sausage packs 13g of fat versus 5g in turkey sausage.
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Saturated Fat: The saturated fat in pork sausage (4.5g) is nearly double that of turkey sausage (2.5g).
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Sodium: Roughly equal at 390mg (pork) and 380mg (turkey) per serving.
So clearly, turkey sausage emerges as the lighter option across multiple nutritional categories. This pattern of fewer calories, less total fat, and less saturated fat holds true across brands. Turkey sausage consistently scores better than pork.
The Protein Powerhouse
One of the biggest benefits nutritionally of opting for turkey over pork sausage is its high protein content. For example, a serving of Applegate Farms peppered turkey breakfast sausage contains 11g of protein.
High quality protein provides essential amino acids to help rebuild and repair muscles, making you stronger over time with consistent intake. Protein also keeps you feeling full and prevents hunger pangs.
Studies have shown the benefits of starting your day with a high protein breakfast. One study found that adolescents eating 35g of protein at breakfast lost more weight compared to those eating just 13g of protein. The high protein breakfast group also reported feeling less hungry during the day.
Another study compared breakfasts with varying protein quantities. Meals containing turkey sausage and eggs (highest in protein) left people feeling more satiated and consuming fewer calories at lunch compared to lower protein breakfasts.
So turkey sausage can be a tasty way to give your morning protein intake a boost and reap those rewards.
Less Saturated Fat
Too much saturated fat in the diet can negatively impact cholesterol levels and oxygen flow in the body over time. The American Heart Association recommends limiting daily saturated fat intake to no more than 13g.
Most turkey sausages contain just 1-2g of saturated fat per serving. This makes it easy to stay within the recommended limits by enjoying turkey sausage in moderation as part of a balanced diet.
Pork sausage’s higher saturated fat content can also leave you feeling sluggish, which is not ideal if trying to stay energized for a workout or busy day. Turkey sausage’s lighter saturated fat profile avoids this downside.
The Sodium Conundrum
Now for the not-so-great news about turkey sausage’s nutrition profile. Turkey sausage is quite high in sodium, typically containing 300-500mg per serving.
The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300mg per day. But research shows that 9 out of 10 Americans consume too much sodium overall. Excess sodium intake is linked to high blood pressure, heart disease, stroke, and other health issues.
Reducing sodium intake to the recommended 1500mg daily could prevent up to 92,000 deaths per year.
If you are not someone who sweats profusely with exercise, that high sodium content from turkey sausage could potentially push you over the edge into excessive sodium territory for the day. Athletes training for hours can better handle the salt load. But more moderate exercisers need to be cautious.
Scrutinize the Ingredients List
When purchasing turkey sausage, carefully read the ingredient list. Products with fewer ingredients like turkey, water, and basic spices are better choices than those with lots of preservatives and added sugars.
Also be wary of the flavored varieties like “Maple Sausage” which often contain added sugars to produce that flavor profile. The simpler the ingredients, the better.
The Verdict on Turkey Sausage’s Health Profile
Compared to pork sausage, turkey sausage is hands-down the healthier option thanks to its lower calories, total fat, and saturated fat. But in isolation, it isn’t necessarily a perfect choice.
The high protein content and lower saturated fat make it an upgrade over pork. However, that sodium content is concerning for non-athletes who need to watch their salt intake.
If you do opt for turkey sausage, choose simple ingredients with no added sugars. And be mindful of your overall sodium consumption that day. As with any food, moderation and balance are key for good health.
Nutritional Benefits of Turkey Sausages
Highlighted below are some key nutritional benefits of turkey sausages:
- Turkey sausages are a good source of lean protein, with 13 grams of protein per 100 grams. One sausage has only 112 calories and 6 grams of protein.
- Low in calories: As you can see from the comparison section above, turkey sausages have half as many calories as regular sausages. This makes them a good choice for losing weight and getting enough lean protein.
- Lower amount of saturated fat: Turkey sausages don’t have a lot of saturated fat. With approximately 2. 23 grams per 100 grams, which is a lot more than the 13 grams that are usually in pork sausages (6, 8). High levels of sautéed fat can cause higher levels of LDL-C (low density lipoprotein cholesterol), which is known to raise the risk of heart disease (9, 10). Not only that, but turkey sausages have less saturated fat than plant-based sausages like Beyond Sausage.
- Provides micronutrients: Turkey sausages have a lot of B vitamins, especially niacin and vitamin B12. They are also a great source of zinc—just one serving gives you about 20% of your daily value (6,207).
- Turkey sausages are a versatile ingredient that work well in a wide range of recipes. It’s possible to grill, stir-fry, pan-fry, roast, put them on pizza, add them to pasta and rice dishes, make soups and stews, and more.
Despite their nutritional merits, turkey sausages present several potential downsides.
The most notable of these are listed below:
- High sodium content: There are turkey sausages with “lower sodium” content, but most of them still have a lot of salt in them. One sausage, for example, has 379 mg of sodium, which is equal to 16 5% of the recommended daily value (6, 7). This means that people on a low-sodium diet might not be able to eat them.
- Some people say that turkey sausages don’t taste as good or be as juicy as regular pork sausages. This contrast primarily stems from their significantly lower fat content.
- Could have allergens: Turkey sausages could sometimes have allergens in their ingredients (11). Because of this, some brands might have gluten-containing ingredients like seasoning mixes that contain wheat products. People who are allergic to or sensitive to gluten should carefully read the ingredient label to see the full list of ingredients.
- May have nitrates or nitrites: turkey sausages, like many processed meats, can have sodium nitrate and/or sodium nitrite in them. These ingredients function as preservatives to prevent bacterial growth. They may, however, also cause the creation of nitrosamines, which are chemicals that may cause cancer (12, 13, 14). If you want to limit nitrates and nitrites, check the label to make sure that these preservatives aren’t there. Researchers have found that eating vitamin C and bioactive parts of plant foods may help stop the formation of nitrosamines when eaten with nitrate or nitrite (15, 16).
How Do Turkey Sausages Compare To Traditional Pork Sausages?
Compared to traditional pork sausages, turkey sausages have notable nutritional differences.
Given turkey’s lower fat content in comparison to pork, turkey sausages naturally contain fewer grams of fat. As a result, this translates to a reduced calorie count and proportionately higher protein content.
The following table elucidates the basic nutritional makeup of these two sausage varieties per 100 grams (6, 8):
| Name | Turkey sausages | Pork sausages |
|---|---|---|
| Calories | 196 kcal | 396 kcal |
| Carbohydrates | 0 g | 2.7 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Fat | 10.4 g | 36.2 g |
| Saturated | 2.27 g | 13.0 g |
| Monounsaturated | 2.99 g | 17.2 g |
| Polyunsaturated | 2.71 g | 3.9 g |
| Omega-3 | 0.17 g | 0.32 g |
| Omega-6 | 2.38 g | 3.46 g |
| Protein | 23.9 g | 13.8 g |
| Cholesterol | 92 mg | 71 mg |
| Sodium | 665 mg | 929 mg |
The table shows that turkey sausages have a lot more protein, about half as many calories, and a lot less fat than regular sausages.
For more comparisons between different types of sausages, including low-sodium options, refer to this comprehensive guide:
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