how many calories in a slice of summer sausage

How Many Calories Are in a Slice of Summer Sausage?

Summer sausage is a tasty cured sausage that can add big flavor to snacks, appetizers, and meals. But with its high fat and sodium content, it’s important to pay attention to portion sizes when enjoying summer sausage So how many calories are actually in one slice of this popular charcuterie staple? Let’s take a closer look.

What is Summer Sausage?

Summer sausage refers to any sausage that is fermented and smoked at low temperatures during the curing process. It is made from ground pork, beef, or a blend of the two. The name comes from the fact that summer sausage was traditionally made in the late spring and summer when the weather permitted open-air smoking.

Summer sausage has a tangy, smoky flavor and firm texture from the smoking and fermenting. It is seasoned with spices like garlic, mustard seed, coriander, and black pepper. Summer sausage can be purchased sliced or in snack stick form, and often contains cheese or other flavorings. It makes a tasty addition to appetizer spreads, pizzas, sandwiches, salads, and more.

Understanding Summer Sausage Nutrition Facts

While delicious, summer sausage is high in saturated fat and sodium, so it’s important to carefully watch portion sizes. According to the USDA, a 1 ounce serving of summer sausage contains approximately:

• 101 calories
• 8 grams of fat
• 3 grams saturated fat
• 357 milligrams of sodium
• 1 gram of carbohydrates
• 7 grams of protein

As you can see, even a single ounce of summer sausage contains a significant amount of fat and sodium. The calories and sodium quickly add up when eating multiple slices or sticks. Moderation is key when enjoying this charcuterie staple.

How Many Calories in a Slice of Summer Sausage?

The number of calories in a slice of summer sausage depends on the brand and slice thickness. Here are some estimates based on typical slice sizes:

• Thin slice (about 1/16 inch): 25-50 calories per slice

• Medium slice (about 1/8 inch): 50-75 calories per slice

• Thick slice (about 1⁄4 inch): 100-150 calories per slice

As a general rule, a slice of summer sausage that is 1/8 inch thick contains around 75 calories. Thinner deli-style slices have closer to 30-40 calories, while a very thick hand-cut slice could have 125 calories or more.

When in doubt, check the nutrition facts panel on the package for exact calorie counts based on serving sizes in grams or ounces. And be mindful of your overall portion, as multiple slices can quickly boost your calorie intake.

Nutrients in Summer Sausage Slices

In addition to calories from fat and protein, summer sausage slices provide some other nutrients:

• Sodium: A slice can contain 200-500mg sodium depending on thickness. This processed meat is very high in salt.

• Iron: 1-2mg iron per slice offering a bit of this mineral.

• Vitamin B12: Trace amounts of B12 are provided from the meat.

• Zinc: Small amounts of zinc are found in each slice.

• Selenium: Tiny amounts of the antioxidant selenium are provided.

However, the high saturated fat and sodium outweigh the modest micronutrient benefits. It’s best to get most nutrients from whole food sources like fruits, veggies, whole grains, nuts and seeds.

Comparing Calories to Other Charcuterie

Summer sausage is on the higher calorie end compared to other popular charcuterie choices:

• Prosciutto: About 35 calories in a thin slice
• Salami: Around 50 calories per thin slice
• Pepperoni: Around 70 calories per slice
• Capicola: Roughly 45 calories in a slice
• Bresaola: Approximately 25 calories per thin slice

In general, dry cured charcuterie like prosciutto and bresaola tend to be lower in fat and calories than sausages like summer sausage. But all charcuterie should be enjoyed in moderation as part of a healthy diet.

Tips for Healthy Portion Control

To keep your summer sausage intake in check:

• Measure slices rather than cutting randomly from a log

• Limit to 2-3 thin slices in a snack or charcuterie spread

• Read nutrition labels closely for calorie counts

• Pair with low-calorie foods like fruits and veggies

• Avoid eating multiple slices daily or at every meal

• Watch your overall meat intake and emphasise plant proteins

• Choose low-sodium brands when possible

With some mindful portion control, you can still enjoy the intense flavor of summer sausage while maintaining balanced nutrition.

Building Healthy Meals with Summer Sausage

Here are some balanced meal ideas using 1-2 slices of summer sausage:

• Breakfast sandwich with 1 slice summer sausage, scrambled egg, spinach, and tomato on whole grain toast

• Lunch salad topped with 2 slices summer sausage, chickpeas, avocado, and balsamic vinaigrette

• Snack plate with 1 slice summer sausage, whole grain crackers, cheese, apple slices, and nuts

• Dinner pizza with 1 slice summer sausage, vegetables, olives, part-skim mozzarella

• Pasta dinner with 1 slice crumbled summer sausage sautéed with zucchini and whole wheat noodles

• Baked potato bar topped with 1 slice summer sausage, broccoli, shredded cheese, and Greek yogurt

When used in moderation, the bold flavor of summer sausage can add a tasty accent to many dishes. Just be sure to balance it out with plenty of fresh produce, whole grains, lean proteins and healthy fats.

Should You Have Summer Sausage Every Day?

Despite its great taste, summer sausage is not a food that should be consumed daily. The American Heart Association recommends limiting processed meat intake to no more than 1-2 servings per week due to its high sodium and saturated fat content.

Here are some downsides of eating slices of summer sausage every day:

• Very high sodium intake, often over 1000mg in a few slices

• Increased risk of health issues like heart disease, stroke, and diabetes

• Higher intake of saturated fat and nitrates used in processing

• Potential increased cancer risk with frequent processed meat consumption

• Weight gain if eaten in excess due to high calorie and fat content

For optimal health, save summer sausage for occasional snacking or use as a flavor-booster in meals a couple times a week at most. Focus on getting protein from lean sources like poultry, fish, beans, nuts and low-fat dairy instead.

The Takeaway

One slice of summer sausage approximately 1/8 inch thick contains around 75 calories. Thinner slices have 25-50 calories, while very thick hand-cut slices can have 100 calories or more. Pay close attention to serving sizes, limit your portions, and balance out the sodium, nitrates and saturated fat with plenty of healthier whole foods. This allows you to enjoy the signature taste of summer sausage slices while maintaining good nutrition. Moderation and portion control are key when indulging in this higher calorie charcuterie treat.