Turkey sausage is often marketed as a healthier alternative to traditional pork sausage. Jimmy Dean is one of the most popular brands of turkey sausage. But is it really a nutritious choice?
Nutrition Facts
To determine if Jimmy Dean turkey sausage is healthy, we need to look at its nutrition facts. Here are the nutrition facts for a 56g serving of Jimmy Dean Premium Pork Turkey Sausage Links:
| Nutrient | Amount |
|---|---|
| Calories | 90 |
| Total Fat | 5g |
| Saturated Fat | 1.5g |
| Trans Fat | 0g |
| Cholesterol | 30mg |
| Sodium | 280mg |
| Total Carbohydrate | 2g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Added Sugars | 0g |
| Protein | 12g |
Calories and Macronutrients
At 90 calories per serving, Jimmy Dean turkey sausage is relatively low in calories compared to traditional pork sausage, which can have around 140-180 calories per serving. The calories come mostly from protein and fat.
Turkey sausage gets a decent amount of its calories from protein – about 54%. Protein takes longer to digest and helps you feel fuller for longer after eating. The 12g of protein per serving is a good amount for a breakfast meat.
The remaining calories come from fat. With 5g total fat and 1.5g saturated fat, the fat content is lower than pork sausage, but still relatively high given the small serving size. The American Heart Association recommends limiting saturated fat to no more than 5-6% of total daily calories.
Sodium Content
The main nutritional downside of Jimmy Dean turkey sausage is its high sodium content. There are 280mg of sodium in just one 56g link. That’s already 12% of the recommended daily value.
Consuming too much sodium has been linked to high blood pressure, heart disease and stroke. Most health experts recommend limiting sodium to 2,300mg per day or less.
While the sodium in turkey sausage is lower than traditional pork sausage, it’s still quite high for a single serving. Those with high blood pressure or heart health concerns may want to limit portion sizes or frequency of eating turkey sausage.
Nitrates and Nitrites
Like most cured and processed meats, Jimmy Dean turkey sausage contains nitrates and nitrites. These chemical compounds help preserve meat and enhance its color and flavor.
However, there are some health concerns around nitrates and nitrites. When exposed to high heat or acids in the digestive system, nitrates can turn into nitrosamines – compounds that are associated with an increased risk of cancer.
That said, the amount of nitrates and nitrites allowed in turkey sausage and other processed meats is strictly regulated. Jimmy Dean likely uses minimal amounts to preserve freshness and safety.
Ingredients
Here are the ingredients listed for Jimmy Dean Premium Pork Turkey Sausage Links:
Turkey, Water, Sea Salt, Less than 2% of Sugar, Spices, Natural Flavors, Corn Syrup Solids, Garlic Powder, Spice Extractives.
Overall, the ingredient list is relatively simple and familiar. It’s a positive sign that sugar is less than 2% of the product. Many processed meats contain quite a bit more sugar.
One concern is that “natural flavors” is vague and could indicate MSG, yeast extract or other additives. But overall, the ingredients don’t seem too heavily processed.
Preparation Methods
How you prepare and cook turkey sausage also impacts its nutrition profile. Jimmy Dean turkey sausage links can be pan-fried, baked or microwaved.
Of these options, baking is likely the healthiest preparation method. It doesn’t require any added oil and allows excess fat to drip off the sausage. Microwaving also doesn’t require added oils.
Pan-frying in oil or butter adds extra calories and fat. If you do pan-fry, use a minimal amount of heart healthy oil like avocado or olive oil. Limit the browned or charred parts as those can contain carcinogens.
Healthier Turkey Sausage Options
While Jimmy Dean turkey sausage is lower in calories and fat than pork sausage, there are even healthier turkey and chicken sausage options available:
- Chicken sausages are generally lower in sodium than turkey.
- Look for options without nitrates/nitrites, like Applegate Naturals.
- Choose sausages with at least 10-15g protein per serving.
- Look for minimal added sugars on the label.
- Pick uncured, organic or free-range options when possible.
Seasonings like sage, basil, cilantro or garlic and spice blends like Italian or cajun also help boost flavor.
Healthier Ways to Eat Turkey Sausage
Here are some healthy ways to enjoy turkey sausage:
- In a breakfast sandwich or wrap with scrambled eggs and veggies
- Chopped up in omelets or breakfast burritos
- In soups, chilis or pasta sauces for added protein
- Sliced on top of a salad for a protein boost
- On a breakfast pizza with spinach, mushrooms and tomatoes
Stick to a 1-2 sausage link serving size. Bulk it up with plenty of veggies to help balance out the sodium.
The Bottom Line
Overall, Jimmy Dean Premium turkey sausage is a relatively healthy breakfast meat option when enjoyed in moderation. The lower calories, fat and sodium compared to pork sausage are benefits.
However, the high sodium content is concerning, especially for those limiting salt intake. And the processed nature of turkey sausage cannot be ignored.
Occasionally enjoying a few links of Jimmy Dean turkey sausage as part of a balanced breakfast is likely fine. But it shouldn’t be a daily habit. Choose fresh, homemade cooked meats more often when possible.
Prioritize other lean protein options like eggs, yogurt, cottage cheese, nuts and seeds. Use plenty of veggies, fruits, whole grains and healthy fats to round out your breakfasts.
Turkey sausage tastes great but isn’t a nutritional powerhouse. Think of it more as a treat than a health food.