According to nutritionist Faulkner, “Turkey sausage is generally a healthier choice than chicken sausage.”
While both sausages can fit into a balanced diet, turkey sausage has 20 less calories and 2g less fat than chicken sausage per 3oz serving.
Discover which sausage is best for your diet and lifestyle by learning their nutritional differences, optimal uses in dishes, and methods for keeping turkey sausage moist – all covered in this concise comparison!
Key Takeaways
While turkey sausage generally has less fat and calories than chicken sausage, the lighter white meat of chicken results in sausages that tend to have a more subtle flavor compared to turkey which can sometimes have a stronger taste due to its darker meat. Both turkey and chicken sausages can make a good low-fat option in dishes, but the milder chicken sausage may be better suited when a more delicate flavor is desired.
Turkey Sausage vs. Chicken Sausage Nutrition Comparison
When choosing between turkey and chicken sausage, it’s important to consider the nutritional differences. I wanted to break down the numbers.
This comparison explores the calorie, fat and protein content of each variety. It also goes into things like taste, texture and cooking methods. By the end, you’ll have the facts needed to pick the better sausage for your dietary needs.
Nutrition Facts
Turkey and chicken sausage can both be part of a balanced breakfast or meal. But which is the healthier choice? Let’s look closer at how they compare nutritionally.
- Turkey sausage is lower in calories and fat than chicken sausage
- 3oz of turkey sausage has 110 calories and 5g of fat
- 3oz of chicken sausage has 130 calories and 7g of fat
- Turkey sausage has less saturated fat than chicken sausage
- Turkey sausage has 1.5g of saturated fat per 3oz
- Chicken sausage has 2g of saturated fat per 3oz
- Turkey sausage is higher in protein
- Turkey sausage has 11g of protein per 3oz
- Chicken sausage has 7g of protein per 3oz
- Sodium content is similar
- Turkey sausage has 370mg of sodium per 3oz
- Chicken sausage has 380mg of sodium per 3oz
Nutrition Breakdown
| Nutrient | Turkey Sausage (3oz) | Chicken Sausage (3oz) |
|---|---|---|
| Calories | 110 | 130 |
| Total Fat (g) | 5 | 7 |
| Saturated Fat (g) | 1.5 | 2 |
| Protein (g) | 11 | 7 |
| Sodium (mg) | 370 | 380 |
As the table shows, turkey sausage has a few key nutritional advantages over chicken sausage. With less total fat, saturated fat, and calories, turkey sausage is simply the leaner option (1). Its protein content is also higher if you’re looking for a sausage to power your day.
Differences in Texture and Flavor
When enjoying sausage, both texture and taste play big roles in the experience. I’m always observing how ingredients differ in these areas. This article breaks down the key variances between turkey and chicken sausage mouthfeel and flavors.
Texture Comparison
- Turkey sausage textures:
- Often dry and lacking moisture
- Lean meat profile leads to less tender texture
- Chicken sausage textures:
- Moister and more succulent
- Higher fat retains juices even after cooking
- Plumper, pillowy texture
Flavor Profile Differences
| Sausage Type | Common Flavor Varieties | Flavor Depth |
|---|---|---|
| Turkey sausage | Sage, fennel | More subtle, easier to pair |
| Chicken sausage | Italian, breakfast, fruit-based | Bolder, standout flavors |
As the table shows, chicken sausage flavors generally provide a stronger seasoning punch. Turkey sausage relies on herb-based simplicity more conducive to multiple recipe styles.
Overcoming Texture Challenges
- Poaching turkey sausage before cooking keeps it juicy
- Simmering in sauce or broth prevents drying out
- Crumbling adds surface area for moisture absorption
With the right preparation, even lean turkey sausage stays tender and flavorful. Both meat varieties contribute protein and tastiness when made well.
Experimenting lets you find the ideal sausage for your palate. Texture and taste impact enjoyment, so understanding variances aids selection. Cooking method also affects eating qualities.
Which Is Better for Various Dishes?
I’m always mixing and matching ingredients to find winning combinations. When it comes to turkey and chicken sausage, certain preparations showcase their qualities better. Let’s explore how the different types tend to pair for delicious results.
| Dish | Turkey Sausage Rating | Chicken Sausage Rating | Better Choice? |
|---|---|---|---|
| Omelet | 4/5 | 3/5 | Turkey |
| Pasta salad | 5/5 | 4/5 | Either, depends on preference |
| Stir fry | 4/5 | 3/5 | Turkey |
| Breakfast sandwich | 3/5 | 5/5 | Chicken |
| Pasta bake | 3/5 | 4/5 | Chicken |
| Street food | 2/5 | 4/5 | Chicken |
As shown, turkey sausage often partners better with lighter dishes while chicken stands out in fuller-flavored fare. Personal tastes matter most though.
Which Is Best for Your Diet and Goals?
Turkey sausage is lower in fat and calories compared to chicken sausage (2). A 3-ounce serving of turkey sausage has about 110 calories and 4g of fat, while chicken sausage has about 150 calories and 8g of fat. Turkey sausage is also lower in saturated fat.
Both turkey and chicken sausage are high in lean protein, providing around 11-12g per serving. However, turkey sausage contains more turkey or poultry meat and less fat compared to chicken sausage recipes, which can contain more fat/oil. The higher meat content makes turkey sausage more filling and satisfying.
Some chicken sausage may be higher in sodium due to preservatives and added seasonings. Make sure to read labels and select lower sodium chicken sausage when possible (under 450mg per serving). Fresh turkey sausage usually contains fewer preservatives and ingredients compared to pre-packaged chicken sausage.
Turkey sausage comes in lower-fat flavors like breakfast, apple, and spinach varieties. Chicken sausage has bolder flavors like andouille, chorizo, sun-dried tomato, pesto. Trying different flavors helps keep meals interesting and prevent boredom.
In summary, If the focus is on cutting calories and fat, turkey sausage is usually the better choice. But chicken sausage provides flavor variety and can fit some meal plans or macros. Both are high protein, and either one is healthier than red meat sausage. Choose based on individual nutrition needs and lifestyle.
Credit : Healthy Eating Tips
Conclusion
In the end, both turkey and chicken sausages can be part of a healthy, balanced diet. As an amateur chef and health enthusiast, I’ve found that turkey sausage usually works best for lighter dishes where a subtle flavor is preferable.
Meanwhile, chicken sausage really shines in hearty recipes where a bolder taste is desired. Between the two options, turkey sausage tends to be the better choice if you’re specifically looking to cut calories or fat.
However, both deliver high-quality protein and important nutrients. The best way to decide is to consider your individual nutritional needs, tastes, and cooking goals. With some creative meal prep, either type of sausage could become your new favorite component of meals from breakfast to dinner.
The key is choosing wholesome varieties and preparing them using methods that keep the meat tender and moist. Hopefully this taste test helped you determine which bird-based sausage will fly highest on your menu. Let me know if you have any other questions in the comments below!
References
- https://cookindocs.com/turkey-vs-chicken-sausage/
- https://foodstruct.com/compare/chicken-meat-vs-turkey-sausage
Related Article
- https://milkwoodrestaurant.com/chicken-sausage-health-conscious-options/
- https://milkwoodrestaurant.com/chicken-sausage-health-benefits-nutrition/
- https://milkwoodrestaurant.com/chicken-sausage-ingredient-pairings/
- https://milkwoodrestaurant.com/high-fiber-foods-list-for-weightloss/
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I’m Mary R. Q. , a seasoned professional chef dedicated to elevating home cooking experiences. Through my expertise in the culinary arts, I provide practical cooking tips and insightful reviews of kitchen utensils on my blog, milkwoodrestaurant.com. As a passionate advocate for transforming everyday meals into extraordinary culinary adventures, I aim to empower home cooks with the knowledge and tools they need to create delicious and memorable dishes. I’m also an author of the book “1,001 Kitchen Tips & Tricks: Helpful Hints for Cooking, Baking, and Cleaning (1,001 Tips & Tricks)” which is sold on Amazon. Join me on a flavorful journey as we explore the art of cooking and the essential tools that make it a joy.
