How Many Calories are in a Pork Chipolata Sausage?

Pork chipolata sausages are a popular variety of sausage commonly found in supermarkets and butcher shops. But with processed meats sometimes getting a bad rap for being high in fat and calories, you may be wondering just how many calories are in one of these little sausages. Read on to find out everything you need to know about the calorie and nutrition facts for pork chipolatas!

What are Pork Chipolatas?

First, let’s start with a quick primer on exactly what pork chipolatas are. Chipolatas are a thin, spiral-shaped sausage that originate from France. They are made from a mixture of ground pork, pork fat, and seasonings stuffed into a sausage casing. The name comes from the Italian word “cipollata” meaning “flavored with onion”, and indeed chipolatas usually contain generous amounts of onion or garlic.

Traditional French chipolatas were made solely from pork, but modern versions may also contain beef or even poultry. They have a coarse texture and intense meaty flavor from the high pork content. Chipolatas can be seasoned with various herbs, spices and flavorings like parsley, thyme, nutmeg, white wine, and red pepper.

In the UK and Australia, “chipolatas” generally refers to any thin pork sausage. They are a breakfast staple, often served alongside bacon, eggs, baked beans and tomatoes. Chipolatas are also popular in sandwiches, pies and casseroles. When it comes to calories and nutrition, there can be variability between brands and recipes, so let’s analyze some typical values.

Calorie and Nutrition Facts for Pork Chipolatas

Here are the nutrition facts for a 43g pork chipolata sausage:

• Calories: 120kcal
• Total Fat: 9.5g
• Saturated Fat: 3.4g
• Total Carbohydrate: 1g
• Protein: 5g

A typical chipolata weighing around 43 grams (1.5 ounces) provides 120 calories, over half of which come from fat. Let’s break these numbers down further:

Calories

With 120 calories per 43g sausage, chipolatas are moderately high in calories. Calorie content equates to around 279 calories (1167kJ) per 100g. The high fat and protein content contributes to the calories.

To put this in context, 120 calories is around 6% of a standard 2000 calorie daily intake. A serving of two chipolata sausages would provide 240 calories, or 12% of calories for the day.

Compared to other popular sausages, chipolatas are very similar in calories to breakfast links, bratwursts and Italian sausages which all contain 100-130 calories per sausage. They are slightly lower than the 150+ calories typical in a Polish kielbasa or chorizo sausage. Overall, a pork chipolata can be considered a high calorie food compared to other protein choices like chicken breast or fish fillets.

Fat

Total fat content is 22.1g per 100g, or 9.5g in a typical 43g sausage. This means a whopping 78% of the calories in chipolatas comes from fat, reflecting their status as a high fat processed meat.

The majority of the fat is saturated fat at 7.9g per 100g (3.4g per sausage). Eating high amounts of saturated fat has been linked with increased blood cholesterol levels and greater risk of heart disease. The American Heart Association recommends limiting saturated fat to no more than 5-6% of total daily calories.

So a single pork chipolata sausage provides around 17% of the recommended daily saturated fat intake. From a heart health perspective, sausage consumption should be limited and balanced with more healthy unsaturated fat sources like olive oil, avocados and nuts.

Carbohydrates

Chipolatas are very low in carbohydrates, providing only 1-2g carbs per sausage. A negligible amount comes from sugar. The low carb content means chipolatas can fit into low carb, keto and diabetic diets in moderation.

Protein

A typical 43g sausage contains around 5g of protein, which is 10% of the daily value. Protein helps to fill you up and plays important roles in building and repairing muscles.

While processed meats like chipolatas are not the healthiest protein source compared to lean meats or plant proteins, they do contain a decent hit of protein per serving. Two sausages would provide 10g protein.

Vitamins and Minerals

Like most processed meats, pork chipolatas are not significant sources of vitamins or minerals. They provide small amounts of iron and B vitamins, but far less than the levels found in whole food protein sources. Vitamin C, fiber, calcium and vitamin D are all absent.

Health Considerations of Processed Meats Like Chipolatas

While pork chipolatas can be enjoyed as part of a healthy diet, there are some health considerations to keep in mind relating to their processed nature:

• Higher in fat and salt – heavily processed to enhance flavor and shelf life.
• Increased cancer risk – consuming high amounts of processed meat is associated with increased bowel cancer risk.
• Higher in preservatives – may contain nitrites, sulfites and other preservatives.
• Lack beneficial nutrients – low in vitamins, minerals and fiber compared to minimally processed meats.

The World Health Organization recommends limiting intake of processed meats to no more than around 2 servings (80g) per week. Eating a diet high in plant foods and lean meats is recommended for optimal health.

How Many Chipolatas Should You Eat?

Based on their high calorie, fat and sodium content, pork chipolatas are best consumed occasionally as part of a nutritious diet, rather than daily. The American Heart Association suggests:

• Limit portion to 1 sausage links (approx. 43g)
• Eat no more than 2-3 servings per week
• Always combine with vegetables and limit saturated fat intake

For a standard 2000 calorie diet, 3 chipolata sausages per week would account for around 2% of your weekly calorie intake. Any more than this is not recommended, especially for those watching their weight or heart health.

Here are some serving tip for keeping your chipolata intake reasonable:

• Serve a single sausage with an egg or beans for breakfast
• Chop and add to soups, casseroles or pasta dishes
• Enjoy 2-3 slices in a sandwich or roll

Stick within recommended food group servings, and be sure to balance out your diet with plenty of fruits, vegetables, fiber-rich grains, beans, lentils, nuts and healthy oils. This will help mitigate any potential health risks of eating processed meats.

Healthier Ways to Enjoy Pork Sausage

If you want to keep enjoying the taste of pork sausage but lighten it up, here are some tips:

• Choose reduced fat or 93% lean varieties
• Mix pork with lean turkey or chicken sausage
• Grill or bake instead of frying to reduce fat
• Bulk up dishes with extra veggies instead of extra sausage
• Flavor sausages with fresh herbs and spices instead of salt
• Make your own sausage patties from ground pork

With some simple swaps and preparation methods, you can still enjoy flavored pork sausages as part of a well-rounded diet without going overboard on calories or sodium.

The Bottom Line

A typical pork chipolata sausage contains around 120 calories and 9.5g fat per 43g serving. The majority of calories come from fat, particularly artery-clogging saturated fat. While chipolatas can fit into a healthy diet, intake should be limited to no more than 2-3 times per week as part of a diet focused on lean proteins, produce and whole grains. Combining chipolatas with plenty of veggies and choosing lower fat varieties are smart ways to cut down on calories when cooking.