Calories in Italian Sausage: Nutrition Facts & Serving Sizes
Per 1 link (101g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Italian sausage delivers 290 calories per 100g and about 293 calories per link (101g). The macro split per 100g is 13.9g protein, 24.3g fat, and 3g carbs, making it a moderate-protein, high-fat processed pork product. Italian sausage is seasoned with fennel, garlic, and red pepper flakes, giving it a distinctive bold flavor. The protein quality is solid, and niacin (5.8mg per 100g) is a standout B vitamin that supports energy metabolism. Selenium (11.3mcg per 100g) acts as an antioxidant, and vitamin B12 (1mcg per 100g) supports nerve health. With 8.6g of saturated fat and 563mg sodium per 100g, Italian sausage is best enjoyed in moderation as part of a balanced diet rather than as a daily protein staple.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 link (101g) | 292.9 | 14g | 3g | 24.5g | 0g |
| 100g | 290 | 13.9g | 3g | 24.3g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290 | 14% |
| Protein | 13.9g | 28% |
| Total Fat | 24.3g | 31% |
| Saturated Fat | 8.6g | 43% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 3g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 1.2g | 2% |
| Sodium | 563mg | 24% |
| Cholesterol | 69mg | 23% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 8.6g | 3% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 69mg | 23% |
| Calcium | 12mg | 1% |
| Iron | 1.8mg | 10% |
| Potassium | 211mg | 4% |
| Vitamin B12 | 1mcg | 42% |
| Magnesium | 16mg | 4% |
| Phosphorus | 126mg | 10% |
| Zinc | 1.9mg | 17% |
| Selenium | 11.3mcg | 21% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 5.8mg | 36% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Italian Sausage
Italian sausage provides a solid hit of protein and key B vitamins, making it a flavorful meat option when used in appropriate portions. Niacin (5.8mg per 100g) is particularly notable, supporting energy production, DNA repair, and cholesterol metabolism. Vitamin B12 (1mcg per 100g) supports nerve function and red blood cell production, nutrients found almost exclusively in animal products.
Selenium (11.3mcg per 100g) is a key antioxidant mineral that supports thyroid function and helps protect cells from oxidative damage. Zinc (1.9mg per 100g) supports hormone production, immune function, and protein synthesis, making it relevant for those focused on muscle building and recovery.
The phosphorus content (126mg per 100g) contributes to bone health and energy metabolism via ATP. That said, the high saturated fat (8.6g per 100g) and sodium (563mg per 100g) content mean Italian sausage is best treated as an occasional protein source rather than an everyday staple. For a leaner pork option, pork tenderloin delivers more protein and far less fat per calorie.
Dietary Considerations
Italian sausage is naturally low in carbs (3g per 100g), making it keto-compatible. It is gluten-free in most pure pork formulations, but some brands add breadcrumbs or wheat-based fillers, so check labels if gluten is a concern. It is not vegan or vegetarian. For weight loss, the calorie density (290 per 100g) and high fat content mean portion control is important. Italian sausage has a better protein-to-fat ratio than pure fat sources but pales compared to lean proteins like chicken breast or turkey. Consider using it as a flavor enhancer in dishes rather than a primary protein.
Daily Intake (100g)
100g of italian sausage provides 14% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in Italian sausage?
A single Italian sausage link (101g) contains about 293 calories. Per 100g, Italian sausage has 290 calories. Calories can vary slightly depending on whether it is sweet, hot, or chicken Italian sausage.
Is Italian sausage good for weight loss?
Italian sausage is calorie-dense at 290 calories per 100g with 24.3g of fat. It is not ideal as a primary weight loss protein. Leaner options like ground turkey (148 cal/100g) or chicken breast (165 cal/100g) provide more protein for fewer calories.
How much protein is in Italian sausage?
Italian sausage has 13.9g of protein per 100g and about 14g of protein per link (101g). This is a moderate protein content, though the high fat content means the protein-to-calorie ratio is not as efficient as leaner meats.
Is Italian sausage keto-friendly?
Yes, Italian sausage is keto-friendly with only 3g of carbs per 100g and per link. The high fat content actually aligns well with keto macros. Just confirm the brand does not add sugar or fillers that could raise the carb count.
How does Italian sausage compare to regular sausage?
Italian sausage and regular pork sausage are similar in calories (290 vs. about 301 per 100g). The main difference is seasoning: Italian sausage uses fennel, garlic, and herbs, while regular breakfast sausage uses sage and pepper.
Is Italian sausage high in sodium?
Italian sausage has 563mg of sodium per 100g, or about 569mg per link. This is roughly 25% of the daily recommended sodium limit of 2,300mg, so it is a meaningful sodium source worth tracking.
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