Pork sausage, link/patty, pan-fried
Category: Sausages & Luncheon Meats Method: Cooked
Nutrition Highlights
Serving Size
Calories
88
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 | 66 (75.3%) |
| Protein | 20 (22.8%) |
| Carbohydrate | 1.5 (1.7%) |
| Total | 88 (100%) |
Serving: 1 patty [27g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 13 (49.9%) |
| Fat | 7.3 (27.2%) |
| Protein | 5.0 (18.5%) |
| Ash | 0.8 (2.9%) |
| Carbohydrate | 0.4 (1.4%) |
| Total | 27 (100%) |
Serving: 1 patty [27g]
Benefits
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Pork sausage is a good source of protein, providing around 12 grams of protein per 100 grams. The protein in pork sausage helps build and repair muscles
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It is also a good source of B vitamins like niacin, riboflavin and vitamin B12 which are important for energy metabolism and red blood cell formation
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Pork sausage contains minerals like zinc, selenium and phosphorus which support immune function, thyroid health and bone health
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While high in saturated fat and sodium, pan-frying sausage helps reduce the total fat content versus other cooking methods like baking or boiling
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Consuming in moderation as part of a balanced diet, pork sausage can be part of a nutritious diet
Risks
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High in saturated fat and sodium which can increase risk of heart disease if consumed in large amounts regularly
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Processed meats like sausage have been linked to increased risk of certain cancers due to the presence of preservatives and cooking byproducts
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Pan frying adds more unhealthy fat from oil compared to other cooking methods
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High in calories and fat which can contribute to weight gain if overconsumed
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May contain preservatives, artificial flavors and colors which some research links to health issues
Additional Information
Pork sausage, whether in link or patty form, cooked by pan-frying, is a popular and versatile food item. It offers several nutritional benefits but also presents some risks that should be considered when incorporating it into a balanced diet.
One of the primary attributes of pork sausage is its high protein content. Protein is essential for the growth, repair, and maintenance of tissues in our body. A 3-ounce serving of pan-fried pork sausage provides approximately 15 grams of protein, making it a good source of this macronutrient. Protein also helps in maintaining satiety and can be particularly beneficial for individuals following a high-protein diet or those engaged in regular physical activity.
However, pork sausage also contains a significant amount of fat, including saturated fat. Saturated fat is known to raise levels of LDL (bad) cholesterol in the blood, which can contribute to the development of heart disease. A 3-ounce serving of pan-fried pork sausage contains around 14 grams of fat, with approximately 5 grams being saturated fat. Therefore, it is important to consume pork sausage in moderation and balance it with lower-fat protein sources to maintain heart health.
Another aspect to consider is the sodium content in pork sausage. Processed and cured meats, including sausage, are often high in sodium. Excessive sodium intake can lead to increased blood pressure, which is a risk factor for cardiovascular diseases. A 3-ounce serving of pan-fried pork sausage can contain around 500-600 milligrams of sodium, which is approximately 20-25% of the recommended daily limit. Individuals with hypertension or those aiming to reduce their sodium intake should be cautious when consuming pork sausage and consider lower-sodium alternatives or limit their portion sizes.
On the positive side, pork sausage does offer some essential micronutrients. It contains B vitamins, particularly vitamin B12, which is crucial for nerve function and the production of red blood cells. A serving of pan-fried pork sausage can provide around 20-25% of the recommended daily intake of vitamin B12. Additionally, it contains minerals such as iron, zinc, and selenium, which play important roles in various bodily functions.
To make pork sausage a healthier option, there are a few considerations. Opting for leaner cuts of pork or turkey sausage can reduce the overall fat content. Additionally, pan-frying sausage can result in more fat absorption, so cooking methods like grilling or baking on a rack can help minimize added fats. Pairing pork sausage with a variety of vegetables, whole grains, and legumes can help balance the meal and increase the overall nutrient density.
In conclusion, pork sausage, whether in link or patty form and cooked by pan-frying, offers a good source of protein and essential micronutrients. However, it is important to be aware of the high fat and sodium content, particularly saturated fat, which can increase the risk of heart disease and high blood pressure. Moderation, portion control, and choosing leaner options are key when incorporating pork sausage into a healthy and balanced diet.