An Italian Pork Sausage link weighing 113 grams provides the following:
calories 391
fat: 35 grams
cholesterol: 86 mg
sodium: 826 mg
carbohydrates: 0.7 grams
protein: 16 grams
Many nutritionists include sausage in their list of common empty calorie foods. Empty calorie foods provide energy primarily in the form of added sugar and unhealthy solid fats such as saturated fat or trans fat. Many empty calorie foods also provide high levels of sodium.
Nutrition data varies for different kinds of sausage. Italian sausage calories and nutrition (shown) indicate that even though the food provides protein, it is high in calories, high in fat and very high in sodium.
Because of the fat and sodium content of sausage, it is not the healthiest choice at mealtime.
If you’re trying to improve your eating habits for improved health, there are other meats and non-meat protein sources that provide better nutrition.
There are, however, some types of sausage that are slightly more healthy. Some butchers and popular brands make chicken, turkey and even seafood sausage that are slightly lower in fat and calories but still full of flavor.
One link of Aidells Chicken and Apple sausage provides 180 calories, 12 grams of fat, 3.5 grams of saturated fat, 12 grams of protein and 640 milligrams of sodium.
One serving of Aidells breakfast sausage (made from chicken and apple) provides 120 calories, 8 grams of fat, 2 grams of saturated fat, 8 grams of protein and 420 milligrams of sodium.
One link (78 grams) of al fresco brand Buffalo Style Chicken Sausage provides 100 calories, 5 grams of fat, 1.5 grams of saturated fat, 13 grams of protein and 510 milligrams of sodium.