Bratwurst, pork
Category: Sausages & Luncheon Meats Method: Cooked
Nutrition Highlights
Serving Size
Calories
283
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 | 223 (78.9%) |
| Protein | 47 (16.5%) |
| Carbohydrate | 9.7 (3.4%) |
| Total | 283 (100%) |
Serving: 1 link cooked [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 44 (51.4%) |
| Fat | 25 (29.2%) |
| Protein | 12 (13.7%) |
| Carbohydrate | 2.4 (2.8%) |
| Ash | 2.4 (2.8%) |
| Total | 85 (100%) |
Serving: 1 link cooked [85g]
Benefits
-
A good source of protein, with about 15 grams of protein per 100 grams. Protein is important for growth, repair and maintenance of body tissues
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Provides B vitamins like niacin, riboflavin, vitamin B6 and B12. B vitamins help convert food into energy
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Contains minerals like iron, zinc and phosphorus. Iron helps carry oxygen in the blood while zinc supports immune function
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A source of unsaturated fats that can help lower LDL (bad) cholesterol when consumed in moderation
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May help feel full and satisfied due to its protein and fat content, which can aid weight management when consumed as part of an overall healthy diet
Risks
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High in saturated fat and sodium which can increase risk of heart disease
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Processed meat has been classified as carcinogenic and linked to increased risk of certain cancers like colorectal cancer
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High in calories and fat which can contribute to weight gain and obesity
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May contain preservatives and other additives linked to health issues
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Pork can sometimes contain parasites or bacteria if not cooked thoroughly
Additional Information
Bratwurst, a popular German sausage made from pork, is a flavorful and versatile food product that can be enjoyed in various ways. It is important to consider both the nutritional benefits and risks associated with consuming bratwurst to make informed dietary choices.
Starting with the nutritional benefits, bratwurst provides a good amount of protein, which is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones. A 100-gram serving of cooked bratwurst contains approximately 14 grams of protein, making it a decent source for individuals following a high-protein diet or those looking to increase their protein intake.
Pork, the primary attribute of bratwurst, is a rich source of essential vitamins and minerals. It contains B-vitamins such as thiamin, riboflavin, niacin, and vitamin B12, which are important for energy production, brain function, and red blood cell formation. Additionally, pork provides essential minerals like iron, zinc, and selenium, which play vital roles in immune function, metabolism, and antioxidant defense.
However, it is important to be aware of the potential risks associated with consuming bratwurst. One notable concern is its high fat content. Bratwurst is typically made with ground pork that contains a significant amount of saturated fat. Excessive intake of saturated fat can contribute to an increased risk of heart disease, high cholesterol levels, and obesity. Therefore, it is advisable to consume bratwurst in moderation and balance it with other lean protein sources to maintain a healthy diet.
Another consideration is the sodium content of bratwurst. Processed meats, including bratwurst, often contain higher amounts of sodium due to the addition of salts and preservatives. Excessive sodium intake can lead to high blood pressure, which is a risk factor for heart disease. Individuals who are watching their sodium intake should be cautious when consuming bratwurst and consider opting for lower-sodium versions or limiting their portion sizes.
To make bratwurst a healthier option, there are a few recommendations. Firstly, choosing leaner cuts of pork or opting for turkey or chicken-based bratwurst can reduce the saturated fat content. Secondly, grilling or baking bratwurst instead of frying it can help minimize the added fat content. Lastly, pairing bratwurst with a variety of vegetables or whole grains can increase the overall nutrient density of the meal.
In conclusion, bratwurst, a cooked pork sausage, offers nutritional benefits such as protein, B-vitamins, and minerals. However, it is important to be mindful of the risks associated with its high saturated fat and sodium content. Moderation, choosing leaner options, and incorporating a variety of nutrient-dense foods can help make bratwurst a part of a balanced diet. As with any food, it is essential to consider individual dietary needs and consult with a healthcare professional or registered dietitian for personalized guidance.