Calories in Sausages: Nutrition Facts & Serving Sizes
Per 1 serving (57g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A sausage serving (57g) contains about 88 calories with 10.7g of protein, making it a moderate protein source with a solid protein-to-calorie ratio. Per 100g, sausage provides 155 calories with 18.8g of protein, 8.1g of fat, and 0.5g of carbs. The fat content is mostly unsaturated, with 2g of saturated fat per 100g. Sodium is high at 593mg per 100g, so a single serving contributes about 338mg. Sausage provides meaningful micronutrients: 3.1mg of zinc, 4.6mg of niacin, 1.3mcg of vitamin B12, and 0.4mg of vitamin B6 per 100g. Zinc supports hormone production and immune function, making it relevant for active people. Compared to fattier sausage varieties like Italian sausage or pork sausage, this lean version sits at a reasonable calorie level. It works well in meal prep as a quick protein source for eggs, stir-fry, or grain bowls.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 serving (57g) | 88.4 | 10.7g | 0.3g | 4.6g | 0g |
| 100g | 155 | 18.8g | 0.5g | 8.1g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 | 8% |
| Protein | 18.8g | 38% |
| Total Fat | 8.1g | 10% |
| Saturated Fat | 2g | 10% |
| Trans Fat | 0.4g | |
| Total Carbohydrates | 0.5g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 593mg | 26% |
| Cholesterol | 75mg | 25% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2g | 1% |
| Trans Fat | 0.4g | 0% |
| Cholesterol | 75mg | 25% |
| Calcium | 19mg | 1% |
| Iron | 1.2mg | 7% |
| Potassium | 262mg | 6% |
| Vitamin A | 13mcg | 1% |
| Vitamin C | 2.3mg | 3% |
| Vitamin B6 | 0.4mg | 24% |
| Vitamin B12 | 1.3mcg | 54% |
| Magnesium | 19mg | 5% |
| Phosphorus | 177mg | 14% |
| Zinc | 3.1mg | 28% |
| Folate | 5mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 4.6mg | 29% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sausages
Sausage is a high-protein, zero-carb meat that fits well into both keto and standard high-protein diets. At 18.8g of protein per 100g, it is comparable to ground beef in protein density but often lower in calories depending on the cut. For anyone trying to hit daily protein targets without going over on carbs, sausage is an easy add to eggs, veggie stir-fry, or pasta dishes.
The 3.1mg of zinc per 100g is a standout micronutrient. Zinc plays a key role in hormone production, immune defense, and protein synthesis. Most people eating a standard diet fall slightly short on zinc, and sausage helps close that gap. The 1.3mcg of vitamin B12 per 100g supports energy metabolism and nerve function, both important for those training consistently.
The 4.6mg of niacin per 100g is about 29% of the daily recommended intake. Niacin (vitamin B3) supports energy production from food and helps maintain healthy cholesterol levels. Sausage in moderate amounts can be part of a balanced diet, especially for active people who need higher calorie and protein intakes.
Dietary Considerations
Sausage is gluten-free in its natural form but some commercial varieties add fillers or binders that may contain gluten. Always check the label. Sausage is keto-friendly with only 0.5g of carbs per 100g. It is not vegan or vegetarian. For weight loss, sausage is a useful protein source but the sodium and fat content mean it is best consumed in moderate portions. Turkey or chicken sausage varieties are lower in fat. Processed sausage contains nitrates and preservatives that some people prefer to limit.
Daily Intake (100g)
100g of sausage provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in sausage?
A sausage serving (57g) has about 88 calories. Per 100g, sausage contains 155 calories. The exact calorie count varies significantly by type: pork sausage is higher in fat and calories, while chicken or turkey sausage is leaner.
Is sausage good for weight loss?
Sausage can fit into a weight loss diet due to its high protein (18.8g per 100g) and zero carbs. However, the sodium content (593mg per 100g) and fat content mean moderation is key. Leaner varieties like turkey sausage are better options when cutting.
How much protein in sausage?
A sausage serving (57g) has about 10.7g of protein. Per 100g, sausage provides 18.8g of protein. This makes it a solid protein source, though it is not as lean as chicken breast or shrimp.
Is sausage keto-friendly?
Yes, most sausages are keto-friendly at only 0.5g of carbs per 100g. Stick to pure meat sausages without added breadcrumbs or fillers. Always check the label, as some flavored varieties add sugars or starches.
How much sodium is in sausage?
Sausage is high in sodium at 593mg per 100g. A single serving (57g) has about 338mg of sodium. If you are managing sodium intake, look for low-sodium sausage options or limit your serving size.
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