Determining the calorie content of foods is an important part of maintaining a healthy diet. When it comes to sausages, the number of calories can vary significantly depending on the type, brand, and size. Sweet Italian sausage is a popular variety that is seasoned with fennel, garlic, and other aromatic spices. But how many calories are actually in one link of sweet Italian sausage? Let’s take a closer look.
The Calories in Sausage
In general, sausages are high in calories because they tend to be made from fatty cuts of meat. Pork, beef, veal, and chicken are commonly used to make sausages. The meat trimmings are ground up and combined with fat, then stuffed into casings. This gives sausages their distinctive shape. Fresh sausages must contain a minimum of 15% fat, while cured sausages like salami can contain up to 50% fat.
The high fat content translates to a high calorie count. On average, a typical pork sausage link contains around 140-180 calories. Beef sausages tend to be slightly higher in calories at 170-220 calories per link. The exact calorie count depends on factors like:
- Type of meat used
- Fat content
- Portion size
- Cooking method
- Added ingredients
In general, pork and beef sausages have comparable calorie counts. But flavorful varieties like Italian sausage tend to be on the higher end of the calorie range.
Calories in Sweet Italian Sausage
Sweet Italian sausage gets its signature flavor from seasonings like garlic, parsley, basil, fennel seeds, and pepper. The combination of spices gives the sausage its characteristic sweet taste. Sweet Italian sausage can be made from either pork or turkey.
One pork link of sweet Italian sausage contains around:
- Calories: 160
- Total fat: 13g
- Saturated fat: 5g
- Protein: 8g
- Carbs: 2g
Pork sausage has more fat compared to turkey, which increases the calorie count. A turkey Italian sausage link has around:
- Calories: 90
- Total fat: 4.5g
- Saturated fat: 1.5g
- Protein: 12g
- Carbs: 2g
As you can see, the turkey Italian sausage contains over 40% fewer calories than the pork version. But the lean turkey sausage also contains much less fat. So if you’re looking for that classic, rich Italian sausage flavor, pork is still the better choice.
Calorie Range for Sweet Italian Sausage
There can be some variation in calories depending on the brand of sweet Italian sausage. Here is the typical calorie range per link:
Pork Sweet Italian Sausage
- Minimum: 140 calories
- Maximum: 180 calories
Turkey Sweet Italian Sausage
- Minimum: 80 calories
- Maximum: 110 calories
As you can see, even within the same type of meat, the calorie count may vary by up to 40 calories per link. This is because fat content and portion sizes can differ between brands. Checking the Nutrition Facts label is the best way to know the exact calorie content of a particular sausage product.
The Calorie Count for Popular Brands
To give you a better idea, here is the calorie count per link for some popular brands of sweet Italian sausage:
| Brand | Calories per Link |
|---|---|
| Pork | |
| Jimmy Dean | 160 |
| Johnsonville | 170 |
| Sweet Sue | 110 |
| Turkey | |
| Jennie-O | 90 |
| Shady Brook Farms | 100 |
| Sweet Sue | 80 |
Jimmy Dean and Johnsonville are two of the most popular brands for pork Italian sausage. Their sausages contain around 160-170 calories per link. For turkey, Jennie-O and Shady Brook Farms offer Italian sausages with 90-100 calories per link. As expected, the turkey sausages are lower in calories than pork.
Factors Affecting Calories in Sausage
Several factors influence the calorie content in sweet Italian sausage, including:
Type of Meat
As mentioned earlier, pork sausage contains more fat and calories than turkey. Chicken or other lean meats can also lower the calorie count.
Fat Content
Higher fat sausages contain more calories. Check the Nutrition Facts to see the grams of total fat per link.
Size
Larger sausages mean more calories. Pay attention to portion sizes, as calorie counts are usually based on links of a standard size.
Cooking Method
Frying sausages adds extra fat and calories vs. grilling or baking. Minimize adding oils when cooking.
Ingredients
Added sugars, oils, cheese, or other ingredients increase calories. Watch out for flavored sausages with lots of mix-ins.
Nutrition Facts for Sweet Italian Sausage
When checking the calorie count, look at the full nutrition facts, not just calories. Here are the nutrients in a typical pork sweet Italian sausage link (170 calories):
| Nutrient | Per Link (85g) |
|---|---|
| Calories | 170 |
| Fat | 15g |
| Saturated fat | 5g |
| Trans fat | 0g |
| Cholesterol | 55mg |
| Sodium | 370mg |
| Carbs | 2g |
| Fiber | 0g |
| Sugars | 0g |
| Protein | 8g |
As expected, the majority of calories come from fat, with 15g total and 5g saturated fat. There is also a considerable amount of cholesterol at 55mg. Sodium is quite high at 370mg or about 16% of the daily value. Note the minimal carbs and sugar.
Tips for Serving Size
When eating sweet Italian sausage, proper portion control is key:
- Read serving sizes carefully, as calorie counts are typically listed per link. Consuming multiple links increases calories.
- Measure sausage with a food scale for accuracy. Don’t rely on eyeballing portions.
- Limit to one link if having as a standalone snack or appetizer.
- When served with pasta or on a sandwich, halve the link or slice it into rounds to keep portions in check.
- Round out meals with nutritious sides like vegetables, fruits, and whole grains to balance out the calories and fat.
Cooking Methods for Italian Sausage
How you prepare sweet Italian sausage also impacts its nutrition profile. Here are some healthier cooking methods:
Grilling
Grilling over direct heat allows fat to drip away. Use just a spritz of cooking spray to prevent sticking.
Baking
Baking in the oven is another healthy technique. Place sausages on a wire rack set on a baking sheet.
Pan-frying
When pan-frying, use a nonstick skillet and minimal oil. Drain sausages on paper towel after cooking.
Slow-cooking
Add sausages to stews, chilis, and braises. The slow, moist heat ensures flavorful results.
Healthy Substitutions
To lighten up Italian sausage dishes, try these easy substitutions:
- Replace half the sausage with mushrooms, peppers, onions, or other vegetables.
- Swap in ground turkey or chicken for half the pork.
- Bulk up sauces and fillings with white beans, lentils, or chickpeas.
- Serve sausages with extra vegetables instead of pasta or bread.
- Flavor sauces with tomato paste and seasonings instead of oil or cheese.
Low-Calorie Italian Sausage Recipes
Here are some delicious recipes using sweet Italian sausage:
Sausage, Kale and White Bean Soup
This hearty soup is packed with nutrition. Sausage provides protein while beans add fiber.
Baked Ziti with Italian Sausage
Bake ziti and sausage topped with tomato sauce and a little mozzarella. A lighter take on pasta bake.
Sausage and Pepper Sheet Pan Dinner
Roasted sausage, peppers, onions, and potatoes make an easy sheet pan meal.
Italian Sausage Pasta Salad
Pasta, sausage, tomatoes, spinach, and beans tossed in a tangy Italian dressing.
Sausage, Tomato and Spinach Pizza
Pile pizza with sausage, veggies, and just a sprinkling of cheese for a healthier pie.
Buying and Storing Sweet Italian Sausage
Picking out quality sweet Italian sausage ensures the best flavor and texture:
- Choose sausages with an even shape and no air pockets.
- Make sure casings are firmly attached.
- Do not purchase torn or leaking packages.
- Opt for sausages without excess fat or juices in packaging.
- Check for a use-by date and pick the package with the latest date.
For storage:
- Refrigerate sausages in original packaging up to 7 days past use-by date.
- Wrap extra tightly in plastic wrap or foil for 1-2 months in freezer.
- Thaw frozen sausages gradually in the refrigerator.
- Do not refreeze raw sausages after thawing.
Food Safety Tips
Properly handling raw sausage is important for food safety:
- Always wash hands before and after working with raw sausage.
- Keep raw sausages separated from other foods in your grocery cart and shopping bags.
- Store raw sausages on the bottom shelf of the refrigerator to prevent juices from dripping.
- Never leave sausages at room temperature for more than 2 hours.
- Cook sausages to an internal temperature of 160°F.
- Refrigerate or freeze leftover cooked sausage within 2 hours.
Conclusion
Sweet Italian sausage contains around 160-180 calories per pork link or 90-110 calories per turkey link. Factors like meat type, fat content, size, cooking method, and ingredients impact the calories and nutrition in sausage. When enjoying Italian sausage, stick to proper portion sizes, use healthy cooking techniques, and balance out your meals with plenty of vegetables, fruits, and whole grains. With some mindful eating practices, you can still savor the delicious flavors of sweet Italian sausage as part of a healthy diet.