is vienna sausage good protein

Is Vienna Sausage a Good Source of Protein?

Vienna sausage is a popular canned meat that provides a quick and convenient protein option. But with its high sodium and fat content, is Vienna sausage actually a healthy source of protein? Let’s break down the nutritional value and pros and cons of getting protein from these little sausages.

Vienna Sausage Nutrition Facts

First, let’s look at the protein content in Vienna sausages. A typical 150g serving contains about 16g of protein. This provides around 30% of the recommended daily value for protein.

Compared to other protein sources, Vienna sausage contains:

• Similar protein to 0.4 chicken breasts
• More protein than 2 eggs or 1 cup Greek yogurt
• Less protein than 150g serving of most meats like beef, pork, etc.

So Vienna sausage does provide a decent hit of protein in a small serving. However, it is not an extremely protein-dense food.

Beyond protein, here is the full nutritional profile per 150g Vienna sausage:

• Calories: 390
• Fat: 29g
• Saturated Fat: 10g
• Cholesterol: 130mg
• Sodium: 970mg
• Carbohydrates: 2g
• Sugars: 1g

As you can see, Vienna sausages are very high in sodium at over 40% of the daily recommended value. They are also high in saturated fat and cholesterol.

Benefits of Vienna Sausage for Protein

Given the nutritional stats, what are some potential benefits of getting protein from Vienna sausages?

• Convenience – Vienna sausages are pre-cooked and shelf-stable. This makes them an easy grab-and-go protein.

• Cost – Canned sausages are typically cheaper than fresh deli meats or meat packages. This makes them more budget-friendly.

• Variety – Vienna sausage can add a different flavor and texture to meals compared to chicken, tuna, etc.

• Shelf life – Properly stored, unopened Vienna sausage can last 2-5 years in the pantry. Opened cans should be refrigerated and used within a week.

For those looking for a fast, affordable protein source, Vienna sausage isn’t a bad option. The pre-cooked sausage can be eaten straight from the can or incorporated into recipes.

Potential Downsides of Vienna Sausage

However, there are some potential health and dietary downsides of relying on Vienna sausage for your protein needs:

• High sodium – The 970mg per serving is very high. Too much sodium intake is associated with high blood pressure.

• Nitrates – Vienna sausage contains sodium nitrate preservatives, which may be linked to cancer.

• High saturated fat – Too much saturated fat raises bad cholesterol levels.

• Processed meat – Heavily processed meats like sausage may increase cancer and heart disease risk.

• Low fiber & nutrients – Vienna sausage is low in nutrients like vitamins, minerals, and fiber.

• Weight loss – High fat & sodium content makes it a poor choice for diets.

• Incomplete protein – Does not contain all the essential amino acids your body requires.

So while Vienna sausage can fit into a healthy diet in moderation, it shouldn’t be your primary protein source. For better nutrition, emphasize lean proteins like chicken, fish, beans, dairy, etc.

Healthy Ways to Eat Vienna Sausage

If you do enjoy Vienna sausages occasionally, here are some healthier ways to prepare them:

• Vienna sausage omelet – Dice and add to egg whites along with veggies.

• Salad topper – Dice and mix into a greens-based salad for added protein.

• Kabobs – Thread sausage chunks onto skewers with veggies or fruit.

• Breakfast sandwich – Use a whole grain English muffin and egg white patty.

• Rice bowls – Combine with brown rice, kimchi, sautéed veggies.

• Pasta sauce – Sauté and add to marinara along with lean ground turkey.

When using Vienna sausage in recipes, be sure to balance with plenty of fresh vegetables, whole grains, and plant proteins. This helps reduce the sodium, saturated fat, and calories.

The Verdict on Vienna Sausage and Protein

Vienna sausage can be an okay occasional protein source thanks to its convenience and affordability. However, it shouldn’t be your primary protein due to the high sodium, fat, and nitrates. For better nutrition and health, emphasize minimally processed proteins like chicken, salmon, beans, Greek yogurt, and eggs.

If you do indulge in Vienna sausages, stick to the recommended serving size of 150g or 2-3 links. And be sure to incorporate plenty of fruits, vegetables, and whole grains in your overall diet. This helps mitigate any potential downsides of processed meats. Enjoyed in moderation alongside a balanced diet, Vienna sausage can fit into an overall healthy lifestyle.