Sausage, Italian, pork, mild
Category: Sausages & Luncheon Meats Method: Raw
Nutrition Highlights
Serving Size
Calories
292
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 | 221 (75.6%) |
| Protein | 56 (19.2%) |
| Carbohydrate | 12 (4.1%) |
| Total | 292 (100%) |
Serving: 1 link [101g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 57 (56.4%) |
| Fat | 25 (24.3%) |
| Protein | 14 (13.9%) |
| Carbohydrate | 3.0 (3.0%) |
| Ash | 2.4 (2.4%) |
| Total | 101 (100%) |
Serving: 1 link [101g]
Benefits
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A source of protein. One sausage provides around 5 grams of protein which helps build and repair 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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Rich in iron which is needed to carry oxygen in red blood cells and prevent anemia. One sausage contains around 1 mg of iron
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Provides zinc which supports immune function and cell growth. A single sausage contains approximately 1 mg of zinc
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Contains unsaturated fats that in moderation can be part of a healthy diet. The pork sausage is high in monounsaturated fat which may help lower bad LDL cholesterol levels
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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Raw pork can potentially contain bacteria like Salmonella which can cause food poisoning
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Contains preservatives and other additives like sodium nitrite which are linked to some health risks when consumed in large amounts
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Highly processed meat has been linked to increased risk of certain cancers according to some research
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May be high in calories and fat depending on specific brand which can contribute to weight gain if overconsumed
Additional Information
Sausage, specifically Italian pork mild raw sausage, is a popular food product that is enjoyed in various cuisines around the world. It is typically made from ground pork, mixed with various seasonings and spices, and then stuffed into casings. While sausage can be a flavorful addition to meals, it is important to understand its nutritional benefits and risks.
Nutritional Benefits:
1. Protein: Sausage is a good source of protein, which is essential for the growth, repair, and maintenance of body tissues. Protein also helps in the production of enzymes, hormones, and antibodies. A 100-gram serving of Italian pork mild raw sausage provides around 16-20 grams of protein.
2. Vitamins and Minerals: Sausage contains several vitamins and minerals, including vitamin B12, zinc, iron, and selenium. Vitamin B12 is important for nerve function and the production of red blood cells. Zinc and iron support immune function and help transport oxygen throughout the body. Selenium acts as an antioxidant and supports thyroid function.
Risks:
1. High in Fat: Sausage, especially pork sausage, tends to be high in fat, particularly saturated fat. Excessive consumption of saturated fat can increase the risk of heart disease and raise cholesterol levels. It is important to moderate intake and opt for leaner cuts or lower-fat varieties when possible.
2. Sodium Content: Sausage can be relatively high in sodium, which can contribute to high blood pressure and increase the risk of cardiovascular diseases. Excessive sodium intake can also lead to fluid retention and negatively impact kidney health. It is crucial to be mindful of sodium levels and choose lower-sodium options or control portion sizes.
3. Additives and Preservatives: Some sausages may contain additives and preservatives, such as nitrates and nitrites, to enhance flavor, color, and extend shelf life. These compounds have been associated with certain health risks, including an increased risk of certain cancers. Opting for sausages with minimal additives or those labeled as nitrate/nitrite-free can help reduce exposure.
4. Cooking Methods: The way sausage is prepared and cooked can impact its nutritional profile. Raw sausage can carry a risk of foodborne illnesses if not cooked properly. It is crucial to ensure that sausage is cooked thoroughly to kill any harmful bacteria. Additionally, certain cooking methods like frying can add extra calories and increase the fat content.
In conclusion, Italian pork mild raw sausage offers nutritional benefits such as protein, vitamins, and minerals. However, it is important to be aware of the risks associated with its high fat and sodium content, as well as potential exposure to additives and preservatives. Moderation, choosing leaner varieties, and adopting healthier cooking methods can help mitigate these risks and make sausage a part of a balanced diet. As always, consulting with a healthcare professional or registered dietitian is recommended for personalized dietary advice.