Sausage β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Sausage nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 301 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 1 g | 0.36% |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 28 | - |
| Protein | 14 g | 28% |
| Sodium | 1240 mg | 53.91% |
| Total Fat | 27 | 34.62% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
14 g
🧀 Good Protein Content
28
🟢 Low Glycemic Index
Sausage facts & tips
Health benefits
- High in protein, essential for muscle growth, repair, and overall body function.
- Provides essential vitamins and minerals such as B vitamins, iron, and zinc, which support overall health and well-being.
- Versatile and flavorful, making it a popular ingredient in various dishes.
Health risks
- High fat content particularly in sausages made with fatty cuts of meat, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
- High sodium content in most sausages, which can contribute to hypertension and increased cardiovascular risks.
- Presence of nitrates and nitrites used in curing sausages, which have been linked to an increased risk of cancer, particularly colorectal cancer.
- Risk of contamination with harmful bacteria such as Salmonella or Listeria, particularly if the sausage is not properly cooked or stored.
How to choose sausage
Sausages should have a tight, unbroken casing and a firm texture. The meat should be well-marbled and moist, indicating it has been properly prepared and stored.
Avoid sausages that have a dry or wrinkled exterior or feel excessively firm, as these can be signs they are old or have been stored inappropriately. Sausages with an off odor or that have begun to gray should also be avoided.
How to store sausage
Fresh sausages should be stored in the refrigerator, tightly wrapped in plastic wrap or butcher paper. Refrigeration keeps them fresh for up to two days. For longer storage, freezing is recommended.
Exposure to air can cause sausages to spoil quickly. Avoid leaving them at room temperature for extended periods. Always use a clean surface and utensils to prevent cross-contamination with other foods.
β Extra Tip
How long does it last?
Sausage can last for 1-2 days in the refrigerator. For longer storage, sausage can be frozen for up to 2-3 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.
What to do with leftovers?
Leftover sausage can be used in a variety of savory and hearty dishes. Slice it and add to pasta dishes, stir-fries, or casseroles for a flavorful protein, or mix it into a breakfast scramble with eggs, potatoes, and cheese. Sausage is also great when added to pizzas, flatbreads, or sandwiches, where its savory flavor pairs well with other toppings.
Use sausage in a stew or soup with beans, vegetables, and a rich broth, or mix it into a rice dish like jambalaya or paella. If you have a lot of sausage, consider making a batch of sausage-stuffed peppers by filling bell peppers with sausage, rice, and cheese, then baking until tender. Sausage can also be crumbled and used as a topping for pasta bakes or casseroles, adding flavor and texture. For a quick snack, reheat sausage slices and serve with mustard or a dipping sauce, or mix it into a grain bowl with quinoa and roasted vegetables.
π¨ββοΈοΈ Medical disclaimer
How sausage supports specific health conditions
Sausage is a flavorful source of protein, supporting muscle health and tissue repair. It is also a good source of iron and B vitamins, promoting blood health and brain function.
However, sausage is typically high in fat and sodium, so it should be consumed in moderation to maintain heart health. Choosing leaner sausage varieties and pairing them with vegetables can help create a more balanced meal.
Discover products from other categories
Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
Get the top-rated shopping list app
