Sausage, chicken or turkey, Italian style, lower sodium
Category: Sausages & Luncheon Meats
Nutrition Highlights
Serving Size
Calories
183
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 (%) |
|---|---|
| Protein | 86 (46.8%) |
| Carbohydrate | 57 (31.1%) |
| Fat | 40 (22.0%) |
| Total | 183 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 56 (56.0%) |
| Protein | 21 (21.4%) |
| Carbohydrate | 14 (14.2%) |
| Fat | 4.5 (4.5%) |
| Ash | 3.9 (3.9%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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A good source of protein that provides essential amino acids to support muscle growth and maintenance
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Contains B vitamins like niacin, riboflavin and vitamin B12 which are important for energy metabolism and red blood cell formation
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Lower in sodium compared to regular sausage which helps control blood pressure and reduces risk of heart disease
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Contains iron which is important for oxygen transport and iron metabolism in the body
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Provides zinc which supports immune function and wound healing
Risks
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High in sodium. Even though labeled as lower sodium, processed meats like sausage tend to be high in sodium which can increase blood pressure risk over time
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High in saturated fat and calories. Sausage tends to be high in saturated fat and calories from fat which can contribute to weight gain and increased risk of heart disease if consumed in large amounts
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Preservatives. Processed meats like sausage often contain preservatives like sodium nitrite which has been linked to increased cancer risk
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Lack of fiber and nutrients. Sausage is low in fiber, vitamins and minerals compared to whole foods like chicken or turkey
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Link to colon cancer. Regular consumption of processed meats like sausage has been linked to a small increased risk of colon cancer
Additional Information
Sausage, whether made from chicken or turkey, is a popular food product that comes in various styles and flavors. Italian-style sausage, particularly the lower sodium variety, offers both nutritional benefits and potential risks. In this article, we will explore the primary attributes of sausage and its secondary attributes to understand its overall impact on our health.
The primary attribute of sausage is its protein content. Chicken or turkey sausage is an excellent source of lean protein, which is essential for building and repairing tissues, producing enzymes and hormones, and maintaining a healthy immune system. Protein also helps you feel full and satisfied, making it beneficial for weight management.
The secondary attribute of Italian-style sausage is its lower sodium content. Sodium is an essential mineral required for various bodily functions, including maintaining fluid balance and transmitting nerve impulses. However, excessive sodium intake can lead to high blood pressure and an increased risk of heart disease. Opting for lower sodium sausage helps reduce the overall sodium intake in your diet, promoting heart health and reducing the risk of hypertension.
On the other hand, sausage, even when made from chicken or turkey, can have certain risks associated with its consumption. One such risk is its high saturated fat content. Saturated fats are known to raise LDL (bad) cholesterol levels, increasing the risk of heart disease. While chicken or turkey sausage may have lower saturated fat levels compared to traditional pork sausage, it is still important to consume them in moderation as part of a balanced diet.
Additionally, sausage often contains added preservatives and flavorings, which can be a potential risk. Some sausages may contain nitrates or nitrites, which are used to enhance flavor and preserve the meat. These compounds have been associated with an increased risk of certain cancers, particularly colorectal cancer. Therefore, it is advisable to choose sausage products that are free from artificial preservatives and additives.
When incorporating sausage into your diet, it is essential to consider portion sizes and cooking methods. Sausage is often high in calories, so portion control is crucial to prevent excessive calorie intake. Grilling or baking sausage instead of frying it can help reduce the fat content further. Additionally, pairing sausage with a variety of vegetables and whole grains can enhance its nutritional value and provide a well-rounded meal.
In conclusion, Italian-style sausage made from chicken or turkey, specifically the lower sodium variety, offers nutritional benefits such as being a good source of lean protein and reduced sodium content. However, it is important to be mindful of its high saturated fat content and potential risks associated with added preservatives and flavorings. Incorporating sausage into a balanced diet, consuming it in moderation, and opting for healthier cooking methods can help maximize its nutritional benefits while minimizing potential risks.