Chicken sausages have become increasingly popular as a healthier alternative to traditional pork sausages. But are they really better for you? Here we’ll take a look at the nutrition facts, ingredients, and health effects of chicken sausages to see if they live up to their healthy reputation.
Are chicken sausages lower in fat and calories?
One of the main appeals of chicken sausages is that they are generally lower in fat and calories than pork sausages. Let’s compare the nutrition facts of some popular traditional and chicken sausage brands:
| Sausage | Calories (per link) | Total Fat (g) | Saturated Fat (g) |
|---|---|---|---|
| Pork sausage | 190 | 16 | 6 |
| Chicken apple sausage | 140 | 9 | 2.5 |
| Chicken and broccoli sausage | 110 | 6 | 1.5 |
As you can see, both the calorie and fat content are significantly lower in the chicken sausages compared to the pork. The chicken apple sausage has around 25% less calories and almost half the fat of the pork sausage. And the chicken and broccoli sausage is even lower with just 110 calories and 6g of fat per link.
So in terms of calories and fat, chicken sausages are clearly the healthier and lighter option.
Do chicken sausages have less cholesterol?
Along with lower fat, chicken sausages are also much lower in cholesterol than their pork counterparts.
Pork is high in cholesterol, providing 70-80mg per 3oz serving. Chicken, on the other hand, contains no cholesterol naturally.
So while a pork sausage link may contain around 40-50mg of cholesterol, a chicken sausage link typically provides 15mg or less.
If you’re limiting your cholesterol intake, chicken sausage is definitely the way to go.
More protein in chicken sausages
Chicken also contains more protein than pork – about 25g per 3oz cooked serving compared to around 20g.
This means chicken sausages will be higher in protein than pork sausages gram for gram. And protein plays an important role in keeping you full and satisfied.
So the extra protein is another advantage nutritionally for chicken sausages.
Lower sodium in some chicken sausages
Sodium content can vary widely among different brands and types of sausages. Many pork sausages are cured with salt and contain 500mg of sodium or more per link.
Chicken sausages made with minimal ingredients will provide less than 300mg per link. However, some seasoned chicken sausages can still be high in sodium, so it’s important to check labels and choose lower sodium options if this is a concern.
Ingredients in chicken sausages
When it comes to ingredients, chicken sausages have the potential to be healthier than pork sausages, but it depends on the specific brand and flavor.
Ideally, you want to choose chicken sausages made predominantly from chicken and minimal added ingredients. Avoid sausages with additives like corn syrup, dextrose, fillers, excess sodium, and artificial preservatives like nitrites.
Also watch out for chicken sausages that contain a high amount of fat from cheese, cream, or oil. Flavored chicken sausages seasoned with herbs, spices, vegetables and minimal oil are your best bet.
Here is a rundown of common chicken sausage ingredients:
Chicken: Choose sausages made from 100% whole chicken breast or thigh meat rather than processed chicken blends.
Vegetables: Onion, spinach, bell peppers, mushrooms, butternut squash and other veggies boost nutrients.
Cheese: Adds flavor but also increases the fat and calorie content.
Herbs and spices: Add lots of flavor for minimal calories. Good choices include parsley, sage, rosemary, garlic, basil.
Oils: Small amounts of olive or avocado oil can add moisture but avoid sausages cooked in excessive oil.
Preservatives: Check for chemical preservatives and nitrites which can be harmful to health.
Binders: Fillers and binders like breadcrumbs or soy protein may be added but provide no nutrition.
As a general rule, the shorter the ingredient list, the better when it comes to chicken sausages.
How are chicken sausages made?
There are a few different methods used to make chicken sausages:
Whole muscle: Made from chopped up whole pieces of chicken thighs or breasts. Better texture.
Emulsified: Chicken is finely minced and combined with fat, water and binders to form an emulsion. Can result in a soft, almost mushy texture.
Cold formed: A blend of chopped chicken and other ingredients are mixed together then squeezed into a casing rather than stuffing.
Cooked vs raw: Some sausages are sold pre-cooked while others are sold raw. Cooking method also varies from pan-frying, baking, or grilling.
Knowing how a chicken sausage is made can provide some clues into the quality of the ingredients. Choosing whole muscle, minimally processed sausages is best.
Potential concerns about chicken sausages
While chicken sausages are generally a healthier choice, there are a few potential downsides to keep in mind:
– High sodium: As mentioned earlier, some flavors can be quite high in sodium from salt and preservatives.
– Fat content: Flavored with cream and cheese can bump up the fat and calories.
– Fillers and binders: Non-meat fillers don’t add any nutritional value.
– Heavily processed: Sausage made from emulsified chicken blend can be highly processed.
– Preservatives: Check labels for preservatives like nitrites which have health risks.
– Overcooking: Chicken can dry out and become rubbery if overcooked. Follow package instructions carefully.
As long as you read labels and watch for the above concerns, chicken sausage that’s minimally processed and made from quality ingredients can still be a nutritious choice. Moderation is key, even for healthier options.
Nutritional benefits of chicken sausage
Now let’s take a look at some of the key vitamins, minerals and nutrients found in chicken sausage:
– Protein: 25g per 3oz serving supports muscles, keeps you energized and promotes weight loss.
– Iron: 10% of your RDI helps transport oxygen and prevents anemia.
– Zinc: Immunity booster and essential for metabolism and DNA synthesis.
– Vitamin B6: Plays over 100 crucial roles in the body and heart health.
– Vitamin B12: Essential for nervous system function.
– Selenium: Important antioxidant that protects cells from damage.
– Choline: Helps with sleep, muscle movement, learning and memory.
– Phosphorus: Supports bone health and kidney function.
As you can see, chicken sausage provides high quality lean protein, essential vitamins and minerals. Just be mindful of sodium, fat and fillers depending on the brand.
Health benefits of chicken sausage
Here are some of the main benefits you can get from eating chicken sausage in moderation as part of a healthy diet:
– Lower cholesterol: Less cholesterol than pork sausage, especially if skinless.
– Reduced fat intake: Much lower in total and saturated fat compared to pork.
– Weight control: Fewer calories helps with maintaining or losing weight.
– Rich in nutrients: Provides vitamins, minerals and antioxidants.
– Increased protein: More filling protein keeps you energized longer.
– Contains lean poultry: Part of a healthy balanced diet.
– Convenient protein source: Easy protein to add to meals or eat on the go.
Chicken sausage can be a tasty lower-fat alternative to regular sausage when consumed carefully and in moderation as part of an overall nutritious diet.
Are chicken sausages really healthier?
So are chicken sausages truly healthier than pork sausages? Looking at all the factors, the answer seems to be yes, for the most part.
Here’s a quick recap:
– Fewer calories and less fat: Chicken sausages are significantly lower in calories and total fat.
– Less saturated fat: Also contain much less artery-clogging saturated fat.
– No cholesterol: Chicken contains no natural cholesterol unlike pork.
– More protein: Contain more satiating protein gram for gram.
– Potentially less sodium: Depends on flavor, but can be lower in sodium.
– Lean poultry meat: Part of a healthy balanced diet.
– Nutrient-rich: Provide vitamins, minerals and antioxidants.
– Versatile and convenient: Easy to cook and add to many recipes.
The verdict is that chicken sausages are generally a healthier alternative to pork sausages when chosen wisely. But as always, moderation and variety in your diet is key for overall balanced nutrition.
Conclusion
Chicken sausages can be a nutritious and delicious alternative to traditional pork sausages. They are significantly lower in calories, fat, saturated fat and cholesterol compared to pork varieties. Chicken sausages also provide more protein and key vitamins and minerals.
However, sodium, fat, fillers and highly processed ingredients can vary widely among brands. Reading labels and looking for options made primarily from whole chicken with minimal added ingredients is healthiest. Although not perfect, chicken sausage eaten in moderation can be part of an overall balanced and lower-fat diet. Just be mindful of overcooking and enjoy as part of varied nutrition plan for optimal health.