Blood sausage
Category: Sausages & Luncheon Meats
Nutrition Highlights
Serving Size
Calories
379
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 311 (81.9%) |
| Protein | 58 (15.4%) |
| Carbohydrate | 5.2 (1.4%) |
| Total | 379 (100%) |
Serving: 4 slices [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 47 (47.3%) |
| Fat | 35 (34.5%) |
| Protein | 15 (14.6%) |
| Ash | 2.3 (2.3%) |
| Carbohydrate | 1.3 (1.3%) |
| Total | 100 (100%) |
Serving: 4 slices [100g]
Benefits
-
High in protein and iron. One serving provides around 12 grams of protein and 2 grams of iron which is important for energy, muscle growth and oxygen transportation
-
Rich in B vitamins. Blood sausage is a good source of vitamins like riboflavin, niacin and vitamin B12 which help convert food into energy and support red blood cell formation
-
Contains heme iron. The iron from blood is heme iron which is more easily absorbed by the body compared to non-heme iron from plant sources
-
Low in carbs. With around 2 grams of carbs per serving, blood sausage can fit into a low carb diet plan
-
Versatile ingredient. Blood sausage can be pan fried, grilled or baked and used in dishes like paella, stews and casseroles adding flavor and nutrition
Risks
-
High in saturated fat and sodium which can increase risk of heart disease
-
Highly processed meat product which has been linked to increased cancer risk
-
Contains preservatives like sodium nitrite which may be carcinogenic
-
High calorie density can contribute to weight gain and obesity
-
May contain pathogens if not prepared and stored properly which can cause foodborne illness
Additional Information
Blood sausage, also known as black pudding or blood pudding, is a unique food product that offers both nutritional benefits and risks. This traditional dish is made by combining animal blood, usually from pigs or cows, with a mixture of fat, grains, and spices. While blood sausage is a rich source of certain nutrients, it also has some potential drawbacks that should be considered.
One of the primary attributes of blood sausage is its high iron content. Animal blood is an excellent source of heme iron, the type of iron that is easily absorbed by the body. Iron is an essential mineral that plays a crucial role in the production of red blood cells and the transportation of oxygen throughout the body. Consuming blood sausage can be particularly beneficial for individuals with iron-deficiency anemia or those at risk of developing it, such as pregnant women or those with heavy menstrual periods.
Additionally, blood sausage contains various vitamins and minerals, including zinc, selenium, and vitamin B12. Zinc is essential for immune function, wound healing, and DNA synthesis, while selenium acts as an antioxidant and supports thyroid function. Vitamin B12 is crucial for nerve function, DNA synthesis, and the formation of red blood cells. Blood sausage can be a good source of these nutrients, especially for individuals following diets that may be lacking in these micronutrients, such as vegetarian or vegan diets.
However, it is important to note that blood sausage also has some potential risks. Firstly, it is a high-calorie food due to its fat content. While fat is an essential macronutrient, excessive consumption can contribute to weight gain and increase the risk of chronic diseases like heart disease and diabetes. Therefore, blood sausage should be consumed in moderation, especially by individuals who are watching their calorie intake or have existing health conditions.
Furthermore, blood sausage is typically high in sodium. Excessive sodium intake can lead to high blood pressure, which is a risk factor for heart disease and stroke. It is advisable for individuals with hypertension or those aiming to reduce their sodium intake to limit their consumption of blood sausage and opt for lower-sodium alternatives.
Lastly, the quality of blood sausage can vary depending on the ingredients and preparation methods used. Some commercially available blood sausages may contain additives, preservatives, or excessive amounts of salt, which can be detrimental to health. It is essential to choose high-quality blood sausage made with minimal additives and prepared using traditional methods.
In conclusion, blood sausage can provide certain nutritional benefits, such as being a rich source of iron, zinc, selenium, and vitamin B12. It can be particularly advantageous for individuals with iron-deficiency anemia or those at risk of developing it. However, blood sausage should be consumed in moderation due to its high-calorie and sodium content. Individuals with existing health conditions or those aiming to reduce their calorie or sodium intake should be cautious. It is essential to choose high-quality blood sausage made with minimal additives to minimize potential risks. As with any food, it is recommended to incorporate blood sausage into a well-balanced diet that includes a variety of nutrient-dense foods.