Braunschweiger (a liver sausage), pork
Category: Sausages & Luncheon Meats
Nutrition Highlights
Serving Size
Calories
93
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 | 73 (78.4%) |
| Protein | 16 (17.7%) |
| Carbohydrate | 3.5 (3.8%) |
| Total | 93 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 14 (50.6%) |
| Fat | 8.1 (28.5%) |
| Protein | 4.1 (14.5%) |
| Ash | 0.9 (3.3%) |
| Carbohydrate | 0.9 (3.1%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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High in protein and iron. A 3-ounce serving provides around 11 grams of protein and 3 milligrams of iron which is 20% of the recommended daily intake
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Rich in B vitamins. Braunschweiger is a good source of riboflavin, niacin, vitamin B6 and vitamin B12 which help support energy production and red blood cell formation
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Contains zinc and selenium. It contains zinc which supports the immune system and selenium which is an antioxidant good for thyroid function
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Low in calories but high in fat. While high in fat, the fat is mostly monounsaturated and polyunsaturated fats which can be part of a healthy diet when consumed in moderation
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Versatile ingredient. Braunschweiger spreads easily and can be used in sandwiches, on crackers or mixed into dishes like deviled eggs
Risks
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High in saturated fat and cholesterol which can increase risk of heart disease
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High in sodium which can increase blood pressure
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Processed meat has been linked to increased risk of certain cancers
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Pork can contain parasites such as trichinella which can cause trichinosis if undercooked
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Allergens for those with pork or liver allergies
Additional Information
Braunschweiger, also known as liver sausage, is a popular food product made primarily from pork liver. It is a rich and flavorful sausage that is enjoyed by many, particularly in European and American cuisine. In this article, we will discuss the nutritional benefits and risks associated with Braunschweiger.
Nutritional Benefits:
1. Excellent Source of Vitamins: Braunschweiger is packed with essential vitamins, particularly vitamin A and vitamin B12. Vitamin A is crucial for maintaining healthy vision, supporting the immune system, and promoting cell growth and differentiation. Vitamin B12 is essential for red blood cell formation, nerve function, and DNA synthesis.
2. High in Iron: Pork liver, the primary ingredient in Braunschweiger, is an excellent source of iron. Iron is necessary for the production of hemoglobin, which carries oxygen to the body's cells. Consuming iron-rich foods like Braunschweiger can help prevent iron deficiency anemia and maintain optimal energy levels.
3. Good Source of Protein: Braunschweiger is a protein-rich food, making it a valuable addition to a balanced diet. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
4. Rich in Healthy Fats: While Braunschweiger does contain fat, a significant portion of it is unsaturated fat, which is considered heart-healthy. Unsaturated fats can help lower bad cholesterol levels and reduce the risk of heart disease when consumed in moderation.
Nutritional Risks:
1. High in Cholesterol: One of the primary concerns associated with Braunschweiger is its high cholesterol content. Pork liver is naturally high in cholesterol, and consuming large amounts of Braunschweiger regularly may contribute to elevated cholesterol levels in some individuals. It is advisable for people with high cholesterol or cardiovascular issues to consume this product in moderation.
2. Sodium Content: Braunschweiger can be relatively high in sodium, which may pose a risk for individuals with high blood pressure or those who need to limit their sodium intake. It is important to be mindful of portion sizes and consider the overall sodium content of your diet when consuming Braunschweiger.
3. Processed Meat: Like many sausages, Braunschweiger is considered a processed meat product. Processed meats often contain additives, preservatives, and higher levels of sodium and saturated fats. Regular consumption of processed meats has been associated with an increased risk of certain health conditions, including heart disease and certain types of cancer. It is advisable to enjoy Braunschweiger in moderation as part of a varied and balanced diet.
In conclusion, Braunschweiger, or liver sausage, offers several nutritional benefits as it is a good source of vitamins, iron, protein, and healthy fats. However, it is important to be aware of its high cholesterol and sodium content, as well as the fact that it is a processed meat product. As with any food, moderation is key, and it is always recommended to consult a healthcare professional or registered dietitian for personalized dietary advice.