You’ve certainly heard the phrase before, and it’s not without merit. Studies have shown that making breakfast your biggest meal of the day is very good for your health. On the other hand, skipping breakfast has been linked to worse mood, focus, and memory. But it’s not just about eating breakfast—it’s about eating a breakfast of the right foods. As a breakfast meat, turkey sausage has long been thought to be better for you than pork sausage. But what is the real difference between the two, both in terms of taste and nutrition? Can turkey sausage really be part of a healthy diet? STACK looks into these questions.
Turkey sausage has become an increasingly popular alternative to traditional pork sausage. With its leaner nutrition profile, many dieters have started swapping out pork links for turkey in the hopes of shedding extra pounds. But is turkey sausage truly a healthier, diet-friendly choice? Can simply opting for turkey over pork really lead to weight loss? Let’s take a closer look at the facts.
Turkey Sausage Nutrition Facts
The main difference between pork and turkey sausage is in the fat and calorie content A typical pork sausage link contains around 290-455 calories and 23-38 grams of fat In comparison, the same size turkey sausage link provides 140-160 calories and 7-10 grams of fat.
That’s a difference of 150+ calories and 15+ grams of fat saved per link when you choose turkey over pork. Over the course of a week month or year those small savings can really add up. Even just switching one pork sausage link for turkey at breakfast could slash around 150 calories, 16 grams of fat, and 5 grams of saturated fat from your daily diet.
Turkey sausage is leaner due to being made from ground turkey rather than pork. Turkey is a naturally lean meat, while pork contains more fat marbled throughout. Turkey also contains slightly more protein than pork – about 22 grams per 3 oz serving compared to 18 grams.
The Benefits of Choosing Turkey Sausage for Weight Loss
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Fewer calories: With 100+ fewer calories per link compared to pork sausage, turkey sausage can help reduce your daily calorie intake which is key for weight loss.
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Less fat: The fat content of pork sausage makes it more calorie dense. Choosing turkey sausage avoids a good chunk of those fatty calories.
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More protein: The extra protein in turkey sausage helps keep you feeling fuller for longer after eating it. Protein takes longer to digest than carbs or fat.
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Versatile ingredient: Turkey sausage can be incorporated into breakfast sandwiches, casseroles, pasta dishes, pizzas and more, making it easy to substitute into favorite recipes.
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Convenient option: Fully cooked frozen turkey sausage links allow you to quickly heat up a lean meat any time of day. It’s an easy protein to add to snacks and meals on the go.
Choosing the Healthiest Turkey Sausage Option
While turkey sausage is often the better option compared to pork when watching your weight, not all turkey sausages are created equal. Here are some tips for picking the healthiest turkey sausage for your diet:
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Check the ingredients: Opt for turkey sausage with a short, recognizable ingredient list. Avoid versions with excessive added sugars or preservatives.
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Watch the sodium: Many turkey sausages are quite high in sodium. Seek lower sodium options under 500mg per link if possible.
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Go for ground turkey: The leanest choice is ground turkey breast sausage with no added fat or fillers. Or make your own patties from ground turkey.
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Avoid flavor variants: Honey turkey sausage, maple turkey sausage etc. often have added sweeteners that up the calories. Stick to plain traditional seasoned turkey sausage.
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Compare brands: Nutrition can vary significantly between brands. Find one that fits your calorie, fat, carb and sodium needs.
Healthy Ways to Eat Turkey Sausage
Here are some healthy meal ideas for enjoying turkey sausage:
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Breakfast sandwiches on whole wheat English muffins or sandwich thins
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Turkey sausage scrambled egg white omelets or breakfast burritos
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Turkey sausage quiche with lots of veggies baked in
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Whole wheat pasta with turkey sausage, tomatoes, spinach and Parmesan
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Sheet pan meals with turkey sausage and roasted veggies
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Turkey sausage mixed into lightened up casseroles or soups
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Pizza with turkey sausage crumbles, mushrooms, onions and peppers
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Turkey sausage patties on salad greens with avocado
Should You Choose Turkey or Chicken Sausage?
Alongside turkey sausage, chicken sausage has also gained ground as a leaner alternative to pork sausage. So which one is better for weight loss and your health – turkey or chicken?
The nutrition stats are quite similar. Both turkey and chicken sausage average around 140-160 calories with 7-13 grams of fat per link. Turkey tends to be just slightly leaner with more protein.
The choice comes down to your personal taste preference and diet needs. Those limiting red meat intake may opt for chicken sausage. But for the leanest, highest protein option, turkey sausage just edges out chicken.
The Bottom Line
When it comes to choosing between pork and turkey sausage, turkey is clearly the diet-friendlier option. With far fewer calories, a significantly lower fat content, and higher protein, turkey sausage can be a smart swap for weight loss.
Sticking to plain, low sodium turkey sausage without a lot of additives or sweeteners is key to maximizing the benefits. Paired with plenty of veggies and complex carbs, turkey sausage can be part of a balanced, nutrition-focused diet that allows you to shed pounds while still enjoying flavorful food.
The Difference Between Pork Sausage And Turkey Sausage
Let’s start by seeing the difference between pork sausage and turkey sausage. The only difference between the two is that turkey sausage is made with ground turkey instead of ground pork. The rest of the ingredients are mostly spices and possibly some preservatives depending on the brand. Johnsonville is one of America’s leading purveyors of breakfast sausage. Let’s see how their pork sausage and turkey sausage compare in terms of nutrition.
Two links of Johnsonville Original Recipe Fully Cooked Breakfast Sausage have 150 calories, 13 grams of fat, and 4 It has 300 mg of sodium, 5 grams of saturated fat, 0 grams of fiber, 0 grams of sugar, and 7 grams of protein. A serving of the turkey sausage equivalent contains 70 fewer calories, 8. 5 fewer grams of fat and 3. 5 fewer grams of saturated fat. It contains roughly the same amount of sodium, cholesterol and protein. As you can see, there is a big difference in nutrition between pork sausage and turkey sausage, and it’s not just the Johnsonville brand. One company that specializes in natural and organic meats, Applegate, has a similar difference between their turkey and pork sausage. Turkey sausage is typically going to represent a serious nutritional upgrade over pork sausage. However, just because one product is better than another doesn’t necessarily mean its healthy.
Perhaps the biggest asset of turkey sausage is its high protein content. A serving of Applegate Peppered Turkey Breakfast Sausage, for example, contains 11 grams of protein. High-quality protein gives your muscles the amino acids they need to repair and rebuild, which makes you stronger over time. It can also help you feel fuller for longer during the day. The body can also use protein as a source of energy. The benefits of consuming a high-protein breakfast are immense.
A study published in the journal Obesity found that a high-protein breakfast (defined as containing 35 grams of protein) aided adolescents in weight loss more than a normal-protein breakfast (defined as containing 13 grams of protein). The high-protein breakfast led to the prevention of fat mass gains, reductions in daily food intake and reductions in daily hunger. A study presented at the American Society for Nutrition’s Experimental Biology conference compared common breakfasts with varying amounts of protein. The options included a commercially prepared turkey sausage and egg bowl, cereal and milk, and pancakes with syrup. All meals were similar in calories, fat and fiber. Researchers found that the turkey sausage and egg bowl breakfasts (which contained the most protein of any option) led participants to feel less hungry and consume less calories at lunch. The higher protein breakfasts also stabilized blood glucose levels better than the lower-protein meals. Turkey sausage is a convenient way to add protein to your morning meal, which is certainly a valuable attribute.
That turkey sausage is significantly lower in saturated fat than most breakfast meats is also an advantage. High cholesterol is much more likely to happen if you eat a lot of saturated fat. High cholesterol can then hurt blood flow and oxygen delivery throughout the body. The American Heart Association recommends that no more than 6% of your daily calories come from saturated fat. For a 2,000-calories-a-day diet, that translates to a limit of 13 grams of saturated fat each day. It’s easy to fit turkey sausages into your daily diet since they only have one or two grams of saturated fat per serving. Another great thing about turkey sausage is that it has less fat than pork sausage. This is because high-fat foods, like pork sausage, stay in your stomach longer, take several hours to digest, and make you feel bloated and slow.
Perhaps the biggest concern with turkey sausage is the relatively high sodium content. No matter what brand you pick, you’re going to be looking at roughly 300-500mg of sodium per serving. Studies show 9 in 10 Americans consume too much sodium. The daily recommended amount of sodium is 1,500 mg, but the average American takes in more than twice that amount. Over-consuming sodium can lead to high blood pressure, heart failure, stroke and a wide range of other issues. Health officials say that up to 92,000 deaths could be avoided each year if Americans cut back on sodium to the recommended level. When athletes work out hard for several hours a day, they can eat more. But when people work out moderately (for an hour or less a day), they usually don’t sweat enough to need a high-sodium diet.
You also have to be careful with the ingredients when it comes to turkey sausage. Applegate Peppered Turkey Breakfast Sausage has only three ingredients besides turkey, water, and spices. If you want to avoid preservatives, you should choose this product over Johnsonville Turkey Fully Cooked Breakfast Sausage, which has eleven ingredients besides turkey, water, and spices. Also, be wary of flavored options, since words like “Maple” usually mean more sugar or sweeteners have been added.
What is turkey sausage good for?
FAQ
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