The ketogenic diet, commonly known as keto, is a low-carb, high-fat diet that has become quite popular for weight loss and health benefits. On keto, carbohydrates are restricted to encourage the body to burn fats for fuel instead of carbs through a metabolic state called ketosis. Following the keto diet usually means limiting net carbs to 20-50 grams per day.
With carbs so restricted on keto, many people wonder about the carb content and keto-friendliness of foods like ground Italian sausage. Sausage can be a tasty addition to keto recipes, but it’s important to look at the nutrition facts to determine if it fits into your macros.
In this article, we’ll take an in-depth look at ground Italian sausage and whether it can be part of a ketogenic diet. We’ll cover:
Nutrition Facts for Ground Italian Sausage
The carb count in Italian sausage can vary greatly depending on the brand and ingredients used. Here is the nutrition information for a commonly available ground Italian pork sausage:
4 ounces (113g) ground Italian sausage
- Calories: 290
- Fat: 24g
- Protein: 14g
- Total carbohydrates: 1g
- Fiber: 0g
- Sugars: 0g
- Net carbs: 1g
As you can see, a typical serving of ground Italian sausage contains only 1 gram of net carbs, since it has 1g total carbs and no fiber.
This makes it a very keto-friendly choice. The high fat and protein content also fits perfectly into the macros for a ketogenic diet.
However, be aware that nutrition can vary between brands and types of Italian sausage. Check the label carefully on any sausage you buy.
Some sausages may contain added sugars or use fillers that add more carbs. The best option is fresh, minimally processed ground Italian pork sausage.
Benefits of Adding Italian Sausage to a Keto Diet
Italian sausage provides several benefits when eating keto:
High in Fat
With 24g of fat per serving, Italian sausage can help you meet your high fat intake goals on the ketogenic diet. Getting 60-80% of calories from fat is recommended when following keto to promote ketosis.
Provides Protein
Sausage contains all 9 essential amino acids and 14g protein per serving. Consuming adequate protein is crucial on keto to maintain muscle mass when carb intake is very low.
Flavor and Variety
The mix of herbs and spices like fennel, oregano, basil, and garlic gives Italian sausage a signature zesty flavor. It can add delicious taste and variety to keto-friendly recipes.
Convenience
Pre-made ground sausage is an easy, fast protein source to have on hand. It takes almost no time to prepare.
Keto-Friendly Ways to Eat Italian Sausage
Here are some tasty ways to enjoy ground Italian sausage on a keto diet:
Sausage Scrambles
Cook crumbled sausage into egg scrambles along with veggies like spinach, peppers, and onions. Top with cheese.
Stuffed Peppers or Mushrooms
Mix sausage with spices and cheese, then stuff into baked bell peppers or mushrooms.
Sausage Gravy
Make a keto-friendly gravy with Italian sausage, butter, and almond flour to top biscuits or cauliflower.
Pizza
Use sausage crumbles instead of pepperoni on keto pizza with a low carb crust.
Meatballs
For an appetizer, form ground sausage into mini meatballs and bake until browned. Serve with dipping sauce.
Sausage Patties
Shape sausage meat into patties and cook like burgers. Put them on spinach salads or in lettuce wraps.
Simmered in Tomato Sauce
Brown sausage crumbles, then simmer in a homemade tomato sauce. Use over zucchini noodles or stir into scrambled eggs.
Sausage and Veggie Soup
Brown sausage and sauté veggies like cabbage, greens, and carrots. Simmer in broth for a keto soup.
Sausage Fat for Cooking
Cook ground sausage in a skillet, then sauté veggies in the leftover fat. The healthy fats add flavor.
Potential Drawbacks of Eating Italian Sausage on Keto
While Italian sausage fits into keto macros, there are a few potential downsides to keep in mind:
Processed Meat
Even high quality sausage goes through some processing and curing. Eating large amounts of processed meats may be unhealthy long-term.
High Sodium
Sausage contains added salt, with about 600mg sodium in a 4oz serving. This can cause issues for some people, especially those with high blood pressure.
Nitrates/Nitrites
Many sausages contain preservatives like nitrates or nitrites to retain color and extend shelf life. They may have negative health effects for some people when eaten in excess.
Inflammation
Italian sausage is high in omega-6 fatty acids. Consuming too many omega-6s compared to anti-inflammatory omega-3s could potentially promote inflammation.
To limit possible downsides, eat Italian sausage in moderation as part of a varied keto diet, along with plenty of nutritious whole foods.
Keto macro calculator
Use this calculator to find your personalized keto macros in grams:
| Gender: | |
| Age: | |
| Weight (lbs): | |
| Height: |
feet inches |
| Activity Level: | |
|
Carbs: g Protein: g Fat: g |
const gender = document.getElementById("gender").value; const age = document.getElementById("age").value; const weight = document.getElementById("weight").value; const heightFeet = document.getElementById("height_feet").value; const heightInches = document.getElementById("height_inches").value; const activityLevel = document.getElementById("activity_level").value;
const heightInInches = (parseInt(heightFeet) * 12) + parseInt(heightInches); const weightInKg = weight / 2.2; const heightInMeters = heightInInches * 0.0254;
let bmr;
if (gender === "male") { bmr = 10 * weightInKg + 6.25 * heightInMeters - 5 * age + 5; } else { bmr = 10 * weightInKg + 6.25 * heightInMeters - 5 * age - 161; }
const tdee = bmr * activityLevel; const proteinGrams = Math.round(weightInKg * 1.8); const carbGrams = Math.round(tdee * 0.05 / 4); const fatGrams = Math.round((tdee - (proteinGrams * 4 + carbGrams * 4)) / 9);
document.getElementById("net_carbs").textContent = carbGrams; document.getElementById("protein").textContent = proteinGrams; document.getElementById("fat").textContent = fatGrams;
}
This calculator provides your total daily energy expenditure (TDEE) and recommended macro goals for carbs, protein, and fat in grams based on the standard keto ratio.
Plug in your details to find your personalized macros, and use this as a guideline when planning meals and tracking your intake to reach ketosis.
Conclusion
Ground Italian sausage can be a tasty addition to the ketogenic diet. With only 1g of net carbs per serving, it fits comfortably into keto macros. The high fat and protein content provide needed nutrients on keto as well.
Just be sure to pay attention to nutrition labels and ingredients when purchasing sausage, as carb counts can vary. Eat sausage in moderation along with plenty of low carb vegetables and healthy fats as part of a balanced keto diet. Use the keto calculator to find your macros in grams for optimal results.