Uncover the truth: Chicken sausage healthy or not? Explore the facts on chicken sausage nutrition in this eye-opening article.
Chicken sausage can be part of a healthy diet, but only if you choose the right varieties. While chicken sausage may seem like a lean protein, not all varieties are created equal. Some supermarket chicken sausages are packed with sodium and preservatives. However, grass-fed and organic chicken sausages with few ingredients can be a nutritious choice.
Before adding chicken sausage to your shopping cart, it’s important to read labels carefully and understand what you’re really putting in your grocery. Choosing the right chicken sausage is not as simple as it seems.
When it comes to nutrition, not all chicken sausages are alike. Some popular supermarket varieties are surprisingly high in sodium and low in real chicken meat. The truth is that extra fillers and preservatives can sabotage the supposed health factor.
Key Takeaways
Chicken sausage can be a healthy choice due to its lower fat content compared to some other types of sausage. However, it’s important to check for additives like preservatives or excessive sodium.
Is Chicken Sausage Nutritious?
Chicken sausage is satisfying and easy to cook, and stands above pork sausage in its flavor-holding abilities, but when home cooks reach for chicken sausage, they’re often motivated by diet and health considerations. (1).
Chicken Sausage vs Pork Sausage
From a nutritional standpoint, chicken sausage is definitely healthier than pork sausage. Red meat like pork can increase one’s likelihood of developing cardiovascular conditions or colon cancer, so the white meat that comprises chicken sausage is a less dangerous option.
When comparing chicken sausage to pork sausage, the nutritional advantages of chicken sausage become evident. Chicken sausage is a healthier alternative due to its lower fat and sodium content, with white meat offering a less risky option compared to red meat like pork, which has associations with cardiovascular conditions and colon cancer. Despite these benefits, it’s essential to be aware of potential drawbacks in chicken sausage, particularly related to the nitrates used in its preservation.
Lower Fat and Sodium: Chicken sausage is typically lower in fat and has less sodium compared to pork sausage. The white meat in chicken sausage makes it a less risky option than red meat like pork, which has been associated with an increased risk of cardiovascular conditions and colon cancer. Additionally, chicken sausage is slightly higher in protein than pork sausage.
Chicken sausage’s drawbacks don’t lie in the meat itself, but rather in the nitrates that it’s preserved in. Like pork sausage, chicken sausage is also susceptible to added sugars, colorings, and high amounts of nitrates.
Understanding Nitrates in Processed Meat
Nitrates are compounds that contain nitrogen and oxygen. They occur naturally in some vegetables and are even created in the human body. Nitrates are used to preserve processed meats such as sausage and bacon, and consuming them in this form can be harmful.
Understanding nitrates in processed meat is crucial for making informed dietary choices. Nitrates, commonly used as preservatives in processed meats, can pose health risks when consumed in excess. Exploring the sources, effects, and ways to minimize nitrate intake allows individuals to maintain a balanced and mindful approach to their overall nutrition.
“Nitrates/nitrites added to processed meats such as sausages, while they do a great job at preventing bacterial growth and improving taste and color, when heated in the cooking process or even upon contact with saliva, can convert into nitrosamines which is a compound that can increase risk of cancer,” Hotz says.
Therefore, sausage products free of nitrate/nitrite may be a better option, especially as overall food safety protocols have improved so this method of curing is not as necessary as it was previously.
It’s possible to find and consume healthier forms of chicken sausage that don’t contain as many added ingredients. Examples include organic and local sausage with few preservatives.
However, the bottom line is that sausages are high in sodium, preservatives, or preserving agents such as nitrates that need to be taken into consideration, Hotz says. “Either making your own sausage or finding a brand that sticks predominantly to a lower fat meat and spices is going to be your best bet for a ‘healthy sausage.'” The easiest way to maintain a healthy diet while still enjoying sausage is to limit your intake and eat it less often.
What Is Chicken Sausage Made Of?
Chicken sausage is made from ground chicken, typically a mixture of dark and light meat. The chicken is usually seasoned with a variety of spices and seasonings, such as salt, pepper, garlic, and onion. Sometimes, sausage makers will add additional ingredients to the chicken sausage, such as bread crumbs, to help bind the meat together and give it a more firm texture.
Chicken sausage can be made in a variety of ways, depending on the recipe and the sausage maker. Some sausage makers will add the spices and seasonings to the chicken meat before grinding it, while others will mix the spices and seasonings into the ground chicken. Some sausage makers will also add a casing to the chicken sausage, which helps to hold the sausage mixture together and gives it a more traditional sausage shape.
The taste of chicken sausage can vary depending on the recipe and the sausage maker. Some chicken sausages are spicy, while others are more mild.
What Are The Benefits Of Eating Chicken Sausage?
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Source : Health Benefits 108
Chicken sausage is a type of sausage made from ground chicken meat. It is a low-calorie, low-fat alternative to traditional pork sausage. It is also a good source of protein and essential nutrients.
One of the main benefits of eating chicken sausage is its low calorie and fat content. A 3-ounce serving of chicken sausage has only 120 calories and 3 grams of fat, compared to a 3-ounce serving of pork sausage, which has 150 calories and 5 grams of fat. This makes chicken sausage a great choice for those who are trying to lose weight or maintain a healthy weight.
In addition to being low in calories and fat, chicken sausage is also a good source of protein. A 3-ounce serving of chicken sausage has 10 grams of protein, which is a great way to start your day with a high-quality protein source.
Chicken sausage is also a good source of essential nutrients, including iron, phosphorus, and vitamin B12. These nutrients are important for maintaining good health and can help support your overall well-being.
Another benefit of chicken sausage is its versatility. It can be used in a variety of dishes, including breakfast, lunch, and dinner. It can also be used as a topping for pizza or as a filling for sandwiches.
Overall, chicken sausage is a great choice for those who are looking for a low-calorie, low-fat, and high-protein alternative to traditional pork sausage. It is also a good source of essential nutrients and is a versatile ingredient that can be used in a variety of dishes.
Choosing the Healthiest Chicken Sausage Brands
Top-Rated Brands
Best: Al Fresco Spinach Feta Chicken Sausage
120 calories, 7 g fat (2.5 g saturated fat), 390 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 12 g protein
The Al Fresco brand is proud of its all-natural chicken products, and for good reason. At only 390 milligrams per serving, the sodium content of this product is very low compared to the majority of chicken sausage products on the market, says Andrea Jones, RDN, LDN, a dietitian with Top Nutrition Coaching.
This sausage has 12 grams of protein per serving and no added sugars. What’s more, this pick is gluten-free and contains a bit of iron, potassium, and calcium. “All of this, combined with the moderate fat content, makes it a winner,” Jones says. Not to mention, the added tanginess of the feta and freshness from the rosemary make this the perfect sausage to slice up and toss with spaghetti (2).
Best: Aidells Italian Style Smoked Chicken Sausage
160 calories, 11 g fat (4 g saturated fat), 570 mg sodium, 2 g carbs (1 g fiber, 1 g sugar), 14 g protein
Aidells’ Italian-Style Sausage is made with smoked chicken and stuffed with creamy mozzarella for the perfect pasta-night companion. “At first glance, you may think that the sodium content toes the line a bit, but this is only because these links are larger than the average sausage link,” Jones says.
This sausage has a solid 14 grams of protein per serving, and more protein helps keep us satisfied longer, Jones adds. What’s more, this sausage doesn’t contain any added nitrites or nitrates, which are substances in processed meats that are linked to cell damage, per a March 2020 Antioxidants report.
Best: Gilbert’s Caprese Chicken Sausage
130 calories, 7 g fat (2.5 g saturated fat), 530 mg sodium, 2 g carbs (1 g fiber, 1 g sugar), 13 g protein
With mozzarella, basil, and sun-dried tomatoes, this savory sausage might just transport you to summertime in Capri. And nutritionally speaking, it’s good enough to keep in your weekly rotation.
“Due to the sun-dried tomatoes, this product contains a uniquely high amount of vitamin C and lycopene, both of which are strong antioxidants,” Jones says. Another potential plus: “Although chicken sausage isn’t pork sausage, most chicken sausage is contained in a pork casing. However, this product has a beef collagen casing, rather than a pork casing, which is very good news for anyone who has to completely stay away from pork products,” Jones points out.
Best: Bilinkski’s Mild Italian Chicken Sausage
80 calories, 2.5 g fat (0.5 g saturated fat), 480 mg sodium, 2 g carbs (1 g fiber, 0 g sugar), 12 g protein
The biggest win for this chicken link is that the fat content is surprisingly low, Jones says. “With only 22.4% of its calories coming from fat, this sausage meets the qualification to be labeled as a low-fat food,” she says.
Not only that, you’ll get a respectable 12 grams of protein for just 80 calories per sausage, and it’s completely free of added sugars.
“This product, which gets both nutritional and ethical accolades from me, is truly organic and is Animal Welfare Certified, meaning that the animals are treated with the highest welfare standards,” Jones says.
Best: Thrive Market Organic Spinach & Garlic Chicken Sausage
80 calories, 2.5 g fat (0.5 g saturated fat), 520 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 12 g protein
This casing-free sausage is lean, with just 2.5 grams of fat and a solid 12 grams of protein, deeming it a smart addition to any salad, omelet, or pasta dish. While it’s a bit higher in sodium than what our dietitians recommend, it gets points for being free of added sugar and low in saturated fat.
These links are spiced with garlic and fennel for a delectable umami taste; plus, they’re made with 100% certified organic chicken.
Best: Amylu Paleo Andouille Chicken Sausages
110 calories, 6 g fat (1.5 g saturated fat), 500 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 13 g protein
If you’ve got dietary restrictions, this is probably the chicken sausage you’ll want to grab at the grocery store. It’s gluten-free, pork-free, and doesn’t contain any nitrates or nitrites. And with 13 grams of protein per 110 calories, it’s a solid sausage that’ll keep you full.
Pair it with fiber-filled veggies or whole-grain toast for extra staying power.
The Worst Chicken Sausages
Worst: Aidells Pineapple Bacon Chicken Sausage
210 calories, 14 g fat (4 g saturated fat), 630 mg sodium, 8 g carbs (0 g fiber, 9 g sugar), 12 g protein
Though Aidell’s is a ubiquitous and popular brand, you really have to watch out for which flavor you choose. There are several different varieties to choose from within the brand, but some are better than others, Moody tells us, adding that the Pineapple Bacon flavor is one of those to be wary of.
“For starters, all 8 grams of carbs come from added sugar,” Moody says. “Also, it’s a bit counterintuitive to opt for a poultry-based sausage instead of a pork-based sausage in favor of a better nutrition profile and then choose the flavor that has bacon as the second ingredient.” Instead, go for Aidells Italian Style Smoked Chicken Sausage, which is on our best list.
Worst: Applegate Organic Sweet Italian Chicken Sausage
160 calories, 9 g fat (3 g saturated fat), 790 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 13 g protein
We commend Applegate for using organic chicken in its sausage, but the nutritionals in this link aren’t up to par with our dietitians’ recommendations.
“Despite boasting a gluten-free and sugar-free product, a third of this sausage’s fat content comes from saturated fat,” Moody says. “The real con, however, is the nearly 800 milligrams of sodium. For perspective, that’s the same amount of sodium as nearly three snack-sized bags of pretzels—and that’s for just one link!”
Worst: Good & Gather Italian-Style Chicken Sausage
130 calories, 6 g fat (2 g saturated fat), 670 mg sodium, 3 g carbs (1 g fiber, 1 g sugar), 15 g protein
Good & Gather gets some points for not using nitrates in their sausage. “Nitrates are a common ingredient in cured meats and are used to slow spoilage by preventing the growth of bacteria. However, they can significantly boost the sodium content,” Moody says.
Still, this sausage manages to pack a staggering 670 milligrams of sodium in one link. “What’s more, this chicken sausage is made with a pork casing, which isn’t clearly labeled, so here’s a big word of caution for those who select chicken sausage to avoid pork for religious reasons,” Moody points out.
Worst: Boars Head Bacon & Cheddar Chicken Sausage
170 calories, 11 g fat (4 g saturated fat), 590 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 17 g protein
Boar’s Head has a generally good selection of chicken sausages, with some flavors containing a high protein content by chicken sausage standards. However, the Uncured Bacon and Cheddar flavor is among the least favorable choices, Moody tells us.
Incorporating Chicken Sausage into Recipes
What To Know
- A 3-ounce serving of chicken sausage has only 120 calories and 3 grams of fat, compared to a 3-ounce serving of pork sausage, which has 150 calories and 5 grams of fat.
- It is also a good source of essential nutrients and is a versatile ingredient that can be used in a variety of dishes.
- Some sausage makers will also add a casing to the chicken sausage, which helps to hold the sausage mixture together and gives it a more traditional sausage shape (3).
What Are Some Ways To Use Chicken Sausage In Recipes?
- Add it to a stir-fry: Chicken sausage can be diced and added to a stir-fry with vegetables and noodles for a quick and easy meal.
- Use it as a pizza topping: Chicken sausage can be sliced and added to a pizza with other toppings for a delicious and unique flavor combination.
- Incorporate it into pasta dishes: Chicken sausage can be diced and added to pasta dishes, such as pasta sauce or pasta salad, for a protein-packed and flavorful meal.
- Make a sausage and potato soup: Chicken sausage can be diced and added to a potato soup for a hearty and filling meal.
Conclusion
Chicken sausage can be a nutritious part of a healthy diet if you choose the right variety. Look for chicken sausages with minimal ingredients, avoiding those with excessive sodium, nitrates/nitrites, or added sugars.
Opt for organic, pasture-raised chicken sausage when possible. Reading nutrition labels is key – a good chicken sausage should have at least 12g protein and less than 500mg sodium per serving. Even healthy chicken sausage should be eaten in moderation as part of an overall balanced diet.
Ultimately, educated choices are needed to make chicken sausage truly good for you rather than a sneaky unhealthy processed meat. Selectiveness and portion control are vital.
References
- https://www.allrecipes.com/article/is-chicken-sausage-healthy/
- https://www.eatthis.com/healthiest-chicken-sausage-brands/
- https://cookindocs.com/is-chicken-sausage-okay-to-eat/
Related Articles
- https://milkwoodrestaurant.com/best-veggie-chicken-sausage/
- https://milkwoodrestaurant.com/chicken-sausage-stir-fry/
- https://milkwoodrestaurant.com/chicken-sausage-pasta/
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