Pork sausage, link/patty
Category: Sausages & Luncheon Meats Method: Fully Cooked, Unheated
Nutrition Highlights
Serving Size
Calories
90
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 | 77 (85.4%) |
| Protein | 12 (13.8%) |
| Carbohydrate | 0.6 (0.7%) |
| Total | 90 (100%) |
Serving: 1 link [23g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 11 (46.0%) |
| Fat | 8.6 (37.2%) |
| Protein | 3.1 (13.5%) |
| Ash | 0.6 (2.6%) |
| Carbohydrate | 0.2 (0.7%) |
| Total | 23 (100%) |
Serving: 1 link [23g]
Benefits
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A good source of protein, providing around 12 grams of protein per sausage link or patty. Protein helps build and repair muscles and tissues
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Contains B vitamins like niacin, riboflavin, and vitamin B12 which are important for energy production and red blood cell formation
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Provides minerals like iron, zinc and selenium. Iron helps carry oxygen in red blood cells while zinc supports immune function and selenium is an antioxidant
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Can be a source of omega-6 fatty acids which are considered essential fatty acids that the body can't produce on its own
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Low in carbs so can fit into a diet focused on controlling carbohydrate intake like keto or paleo diets
Risks
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High in saturated fat and sodium which can increase risk of heart disease if consumed in large amounts
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Processed meats like sausage have been linked to increased risk of certain cancers due to the presence of preservatives like nitrates
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May contain bacteria like salmonella if not cooked thoroughly before eating
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Highly palatable which can contribute to overeating and weight gain if not consumed in moderation
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Lack of dietary fiber compared to other protein sources
Additional Information
Pork sausage, whether in link or patty form, can be a delicious addition to breakfast or any meal. However, it is important to understand both the nutritional benefits and risks associated with consuming this food product.
Starting with the nutritional benefits, pork sausage is a good source of protein. Protein is an essential nutrient that plays a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system. A 3-ounce serving of pork sausage provides approximately 15 grams of protein, making it a reasonable option for meeting daily protein needs.
Additionally, pork sausage contains various vitamins and minerals. It is particularly rich in B vitamins such as thiamine (B1), riboflavin (B2), niacin (B3), and vitamin B12. These vitamins are important for energy production, maintaining a healthy nervous system, and supporting red blood cell formation. Pork sausage also contains minerals like iron, zinc, and selenium, which are essential for various bodily functions including oxygen transport, immune function, and antioxidant defense.
However, along with the nutritional benefits, there are certain risks associated with consuming pork sausage. One of the primary concerns is its high fat content. Pork sausage is often high in saturated fat, which can increase the risk of heart disease and raise LDL cholesterol levels. Excessive intake of saturated fat has been linked to an increased risk of cardiovascular diseases.
Moreover, pork sausage can also be high in sodium. Processed meats, including pork sausage, are typically seasoned with salt and other additives to enhance flavor and extend shelf life. A high sodium intake is associated with an increased risk of high blood pressure, stroke, and other cardiovascular problems. It is important to note that individuals with certain health conditions, such as hypertension, should be cautious about their sodium intake and may need to limit their consumption of pork sausage.
Furthermore, the cooking method used for pork sausage can also impact its nutritional profile. While the product mentioned is fully cooked, it is often cooked by frying or grilling, which can add additional fat and calories. It is advisable to opt for healthier cooking methods such as baking or grilling without added fats to minimize the negative impact on health.
In conclusion, pork sausage, whether in link or patty form, provides a good source of protein and various vitamins and minerals. However, it is important to be mindful of its high fat and sodium content, which can pose risks to cardiovascular health. Moderation and choosing healthier cooking methods are key when incorporating pork sausage into a balanced diet. As with any food, it is always recommended to consider individual dietary needs and consult with a healthcare professional or registered dietitian for personalized advice.