Sausage is a meat product usually made from ground meat, fat, and various spices and flavorings. The most common types of sausage are made from pork or beef, but poultry sausages made from chicken, turkey, or other birds are becoming increasingly popular. Both pork and chicken sausage have their advantages and disadvantages in terms of nutrition, taste, cost, and versatility. This article will compare pork sausage and chicken sausage to help you decide which is the healthier and more delicious option.
Nutritional Profile
When comparing the nutritional value of chicken sausage and pork sausage, chicken sausage often comes out on top:
Calories and Fat
Chicken sausage tends to be lower in calories and fat than pork sausages. A 3 ounce serving of chicken sausage contains around 100-130 calories and 3-5 grams of fat, while the same amount of pork sausage contains 150-180 calories and 10-15 grams of fat. The lower fat content makes chicken sausage a better choice for those watching their weight.
Sodium
Like most processed meats, both pork and chicken sausage tend to be high in sodium. However, sodium levels can vary greatly depending on the specific type and brand. On average, pork sausage contains around 350-450mg of sodium per 3 ounce serving, while chicken sausage is slightly lower at 300-400mg. When choosing either type, look for low-sodium options.
Protein
Chicken and pork sausage have similar amounts of protein. A 3 ounce serving of either type will provide around 12-15 grams of protein. Both can be good options as part of a high protein diet.
Other Nutrients
Chicken sausage is lower in saturated fat and higher in nutrients like iron and vitamin A compared to pork sausage. However, pork liver sausage can be a good source of vitamin B12, zinc, and other micronutrients. Overall, chicken sausage tends to be more nutrient-dense.
Meat Quality and Ingredients
The type of meat and other ingredients used can impact the nutrition, taste, and cost of sausage:
Meat Source
Chicken sausage is made from ground chicken or turkey, while pork sausage contains ground pork. Chicken is a leaner meat than pork. However, the quality of the meat can vary for both types depending on the producer. High quality, locally sourced meats make for better tasting sausages.
Fillers and Binders
Both chicken and pork sausages often contain fillers like breadcrumbs or oats to absorb moisture and bind the sausage. Excess fillers can negatively impact taste and nutrition. Check ingredient lists and select sausages with more meat and less fillers.
Flavorings
Spices, herbs, and other flavorings are what make sausage taste like more than just ground meat in a casing. Chicken and pork sausage can contain flavorings like garlic, sage, cayenne, paprika, oregano, and more. The possibilities are endless for unique flavor combinations.
Preservatives
To extend shelf life, some sausages contain preservatives like nitrites and nitrates. Studies link nitrite consumption to increased cancer risk. Opt for sausages preserved with natural sources like celery powder instead of artificial preservatives when possible.
Taste and Texture
The taste and mouthfeel of chicken vs. pork sausage can vary significantly:
Fattiness
The higher fat content of pork sausage gives it a juicier, richer texture. Chicken sausage has a leaner, drier mouthfeel. Fattier sausages tend to be more moist and tender when cooked.
Flavor
Pork sausage has a more distinctly meaty, savory flavor while chicken sausage is typically milder. The spices and seasonings used also impact the flavor profile. Chicken sausage works well with cheeses, fruits, and sweeter spices.
Grilling and Smoking
Due to less fat, chicken sausage can dry out more easily on the grill or smoker. Keep an eye on chicken sausage to prevent burning. Pork sausage’s fat makes it juicier for grilling and smoking.
Casings
The edible casings used for sausage also affect texture. Pork sausage traditionally uses natural casings, while chicken sausage may use collagen or cellulose. Natural casings provide a distinctive “snap” when bitten.
Cost Comparison
Chicken sausage tends to cost a little more than pork sausage:
Pork Sausage Cost
On average, fresh pork breakfast sausage costs $3-4 per pound at retail. Smoked kielbasa and bratwurst varieties run $4-5 per pound. High quality artisan pork sausages can cost $6 per pound or more.
Chicken Sausage Cost
Chicken sausage averages around $5 per pound for fresh breakfast sausage. Smoked chicken sausages run closer to $6 per pound. Organic and artisan chicken sausages can cost $7-9 per pound.
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For pre-cooked sausages from the deli counter, chicken sausage usually costs about $1 more per pound than equivalent pork sausages.
Sales and Bulk
Watch for sales, bulk packages, and store brands to lower the price on either chicken or pork sausage. Bulk pork sausage can get as low as $2 per pound.
Health Concerns
There are some health issues to consider with both pork and chicken sausage:
Trichinosis in Pork
Trichinosis from undercooked pork was once a common foodborne illness. Improved regulations have made infection extremely rare in commercial pork today. You should still cook pork sausage to 160°F as a precaution.
Salmonella in Chicken
Raw chicken can contain Salmonella bacteria, which causes food poisoning. Cook chicken sausage thoroughly to 165°F. Avoid cross-contamination by keeping chicken sausage away from ready-to-eat foods.
Nitrates and Nitrites
These preservatives used in some sausages may increase cancer risk when consumed in high amounts. Minimize intake of processed meats preserved with nitrites or nitrates.
High Sodium
The high sodium content of most sausages could exacerbate conditions like high blood pressure and heart disease. Limit portion sizes and frequency of consumption.
Red Meat and Heart Disease
Some evidence links high red meat consumption with increased cardiovascular disease risk. Substituting poultry like chicken sausage for some pork sausage may provide a health benefit.
Versatility
Both pork and chicken sausage can be used in a wide range of dishes:
Breakfast
Sausage is a breakfast staple, often paired with eggs and pancakes or biscuits. Pork and chicken sausage both make excellent breakfast meats. Chicken sausage patties are common at fast food breakfast sandwiches.
Appetizers
Bite-sized smoked sausages are popular in appetizer platters. Try chicken apple sausage bites or pork and beef mini smokies.
Main Dishes
Italian classics like sausage lasagna, sausage stuffed peppers, and sausage and shrimp jambalaya utilize pork sausage. For a lighter take, use chicken sausage instead.
Soups and Chilis
Hearty sliced sausage boosts flavor in bean and vegetable soups. Chicken andouille or chorizo adds warmth to chicken chili. Smoked kielbasa gives depth to split pea or potato soup.
Pizza Toppings
Italian pork sausage crumbles are a go-to pizza topping. For a creative twist, use ground chicken sausage with apple and onion.
Conclusion
So is chicken sausage better than pork? In terms of nutrition, chicken sausage generally contains less fat and more nutrients than pork sausage. But pork sausage’s rich meaty flavor and tender texture when cooked can be hard to beat.
Much depends on your personal taste preferences and dietary needs. Chicken sausage makes sense for those limiting fat and red meat but still wanting flavorful sausage dishes. Pork sausage is the traditional choice valued for its hearty, savory qualities. Both types have a place in a well-rounded diet when consumed in moderation.
Consider buying high quality sausages without excess sodium or preservatives, and vary your protein sources. Use both chicken and pork sausage to add flavor to your favorite recipes. Follow safe handling and cooking practices to enjoy the tastiness of sausage while minimizing any health risks.
With endless varieties to choose from, there’s a chicken or pork sausage to suit just about every taste. Get creative with flavors and ingredients to find your new go-to sausage. Whether it’s chicken apple breakfast patties, an Italian style pork lasagna, or smoked turkey kielbasa on pizza – sausage can be a tasty and versatile addition to your cooking.