Pork sausage
Category: Sausages & Luncheon Meats Characteristics: Reduced Sodium Method: Cooked
Nutrition Highlights
Serving Size
Calories
232
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 | 171 (74.0%) |
| Protein | 32 (13.8%) |
| Carbohydrate | 28 (11.9%) |
| Total | 232 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 50 (58.9%) |
| Fat | 19 (22.4%) |
| Protein | 8.0 (9.4%) |
| Carbohydrate | 6.9 (8.1%) |
| Ash | 1.1 (1.2%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
-
A good source of protein, providing about 10 grams of protein per 100 grams. Protein is important for growth, repair and maintenance of muscles
-
Contains B vitamins like niacin, riboflavin, vitamin B6 and B12 which are essential for energy production and red blood cell formation
-
Provides minerals like iron, zinc and selenium. Iron is important for red blood cell formation and oxygen transport. Zinc supports immune function
-
Lower in sodium compared to regular pork sausage which helps control blood pressure. Sodium intake should be limited to less than 2300mg per day
-
Can be part of a balanced diet when consumed in moderation. Limit processed meats and choose lean cuts of meat to reduce saturated fat and calories
Risks
-
High in saturated fat and sodium which can increase risk of heart disease
-
Processed meats like sausage have been linked to increased risk of certain cancers due to the presence of preservatives and cooking byproducts
-
High in calories and fat which can contribute to weight gain and obesity if consumed in large amounts regularly
-
May contain preservatives, nitrates and nitrites which have been linked to increased cancer risk
-
Reduced sodium version still high in sodium which can negatively impact blood pressure control for those with hypertension
Additional Information
Pork sausage, reduced sodium, cooked, is a popular food product that offers both nutritional benefits and risks. Let's explore them in detail.
Nutritional Benefits:
1. Protein: Pork sausage is a good source of high-quality protein, which is essential for building and repairing tissues, supporting a healthy immune system, and producing enzymes and hormones.
2. Vitamins and Minerals: Pork sausage contains various essential vitamins and minerals, including vitamin B12, zinc, selenium, and phosphorus. Vitamin B12 is crucial for nerve function and red blood cell production, while zinc and selenium play vital roles in immune function and antioxidant defense. Phosphorus is necessary for bone health and energy metabolism.
3. Energy: Pork sausage is relatively high in calories and provides energy for daily activities and bodily functions.
4. Fat: While pork sausage does contain fat, it can be a source of healthy fats when consumed in moderation. These fats include monounsaturated and polyunsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease when part of a balanced diet.
Risks:
1. Sodium: Although this specific product is labeled as "reduced sodium," it's important to note that pork sausage, in general, can be high in sodium. Excessive sodium intake can increase blood pressure, leading to an increased risk of heart disease and stroke. Therefore, individuals with hypertension or those aiming to reduce their sodium intake should still consume this product in moderation.
2. Saturated Fat: Pork sausage typically contains a significant amount of saturated fat, which, when consumed in excess, can raise blood cholesterol levels and increase the risk of heart disease. It is advisable to limit saturated fat intake and opt for leaner cuts of pork sausage or consume it in moderation as part of a balanced diet.
3. Additives: Some pork sausages may contain additives such as preservatives, flavor enhancers, or fillers. While these additives are generally recognized as safe, individuals with specific sensitivities or allergies should read the ingredient list carefully.
Tips for Healthier Consumption:
1. Moderation: Enjoy pork sausage in moderation to avoid excessive sodium and saturated fat intake.
2. Choose Leaner Options: Look for reduced-fat or lean pork sausages to minimize saturated fat content.
3. Pair with Nutrient-Rich Foods: Incorporate pork sausage into a meal with a variety of vegetables, whole grains, and other nutrient-dense foods to enhance the overall nutritional value.
4. Read Labels: Always read the nutrition facts label and ingredient list to be aware of the specific nutritional content and any potential additives present in the product.
In conclusion, pork sausage, reduced sodium, cooked, can provide a good source of protein, essential vitamins, and minerals. However, it is crucial to consume it in moderation due to its potential high sodium and saturated fat content. As with any food, balance and mindful consumption are key to maintaining a healthy and varied diet.