Turkey sausage is a popular breakfast food that many people enjoy for its flavor and protein content. But exactly how much protein is packed into those sizzling turkey sausage links? In this article, we’ll break down the protein content of turkey sausage to help you determine if it fits into your daily nutrition goals.
An Overview of Turkey Sausage Nutrition
Turkey sausage is made from ground turkey meat mixed with spices and other flavorings. It comes in a few different forms including links, patties, and bulk-style sausage.
Compared to pork breakfast sausages, turkey sausage is considered a healthier alternative Here’s an overview of the nutrition in a typical serving (about 56g) of cooked turkey breakfast sausage links
- Calories: 112
- Protein: 14g (27% DV)
- Fat: 6g (8% DV)
- Saturated Fat: 2g
- Carbs: 1g
- Sodium: 250mg
Turkey sausage contains less fat, saturated fat, and calories compared to regular pork sausage. It’s an excellent source of protein while being lower in unhealthy fats.
So how much protein is in a typical serving of turkey sausage? Let’s take a closer look.
Protein Content of Turkey Sausage
The protein content of turkey sausage can vary between brands, but on average you can expect around 14-16 grams of protein per 2-3 ounce serving.
This serving size equates to approximately:
- 2 average-sized turkey sausage links
- 1 cooked turkey sausage patty
- 4 ounces or 1⁄4 cup of loose turkey sausage meat
Here are some more specifics on the amount of protein found in common turkey sausage serving sizes:
- 1 turkey sausage link (28g): 7g protein
- 2 turkey sausage links (56g): 14g protein
- 3 ounce turkey sausage patty: 16g protein
- 4 ounces (113g) loose turkey sausage: 20g protein
As you can see, turkey sausage is a very high protein food. Ounce for ounce, it contains a similar amount of protein as skinless chicken breast and other lean meats.
So if you’re looking to add more protein to your breakfast, turkey sausage is an excellent choice.
Benefits of Protein in Turkey Sausage
There are several important benefits that come from eating protein-rich foods like turkey sausage. Here are some of the top reasons to choose turkey sausage as your breakfast protein source:
Promotes muscle growth and maintenance – Protein provides amino acids that help repair and rebuild muscle tissue after exercise. The protein in turkey sausage can help boost muscle protein synthesis.
Increases satiety – Protein is one of the most filling macronutrients. Eating protein-rich turkey sausage can help keep hunger at bay throughout the morning.
Supports metabolism and fat burning – Protein has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting protein foods. Eating turkey sausage at breakfast may give your metabolism a slight boost.
Helps stabilize blood sugar – Protein slows the absorption of sugar into the bloodstream. Pairing turkey sausage with carbs can help maintain steady energy levels.
May aid weight loss – Higher protein diets have been linked to healthy weight management. Turkey sausage can be part of a weight loss meal plan.
Clearly, there are many good reasons to include turkey sausage as part of a high protein breakfast!
Is Turkey Sausage a Good Source of Lean Protein?
With about 14-20 grams of protein per 3-4 ounce serving, turkey sausage is definitely a good source of lean, low-fat protein.
It provides a similar amount of protein compared to the same serving size of skinless chicken breast – but in a convenient, easy to prepare breakfast sausage form.
Turkey sausage has a protein density of around 18-22% by calorie, meaning nearly a fifth or more of its total calories come from protein. Food scientists recommend choosing foods with a protein density of 20% or higher for a high protein diet.
Additionally, turkey sausage is low in fat, with only 6-8 grams per typical serving. Many varieties also have minimal added sugars.
So nutrition-wise, turkey sausage has a high ratio of protein to calories and fat, making it an excellent lean protein choice. It can fit nicely into a diet focused on lean proteins like poultry, fish, eggs, Greek yogurt and cottage cheese.
How Turkey Sausage Compares to Other High Protein Foods
- Beef sausage: Less protein than turkey (12g per 2 links) and more fat
- Chicken breast: Similar amount of protein but less flavor and convenience
- Eggs: Less protein than 2 turkey sausage links (eggs have 6g each)
- Greek yogurt: Concentrated source but less protein than sausage (10g per 6oz)
- Bacon: Much less protein (3g per slice) and more unhealthy fat
- Protein powder: More protein per ounce but lacks flavor and requires prep
As you can see, turkey sausage provides an excellent combination of high protein content, flavor, and convenience as part of a fast, nutritious breakfast.
Ways to Enjoy Turkey Sausage as Part of a High Protein Diet
Here are some simple ways to incorporate protein-packed turkey sausage into your daily diet:
- Cooked links with scrambled eggs
- Patties inside an English muffin or breakfast sandwich
- In a breakfast burrito with veggies and cheese
- Chopped up in an omelet or breakfast hash
- As a pizza topping or mixed into pasta sauce
- In a salad topped with chopped sausage and boiled egg
- Loose sausage cooked into soups, chili or casseroles
Get creative with how you prepare turkey sausage! It’s tasty and versatile enough to enjoy in many types of savory dishes.
How Much Turkey Sausage Should You Eat Per Day?
Most nutrition experts recommend getting 20-30% of your total daily calories from protein. This equates to around 0.5-0.8 grams of protein per pound of body weight.
So the amount of turkey sausage you should eat per day depends on your body weight and calorie needs. Here are some general protein intake guidelines based on calories consumed:
- 1,500 calories a day: 100g protein. This equals about 4-5 ounces of turkey sausage.
- 2,000 calories a day: 125g protein. This equals about 5-6 ounces of turkey sausage.
- 2,500 calories a day: 150g protein. This equals about 6-8 ounces of turkey sausage.
Keep in mind your overall diet quality if consuming multiple servings of turkey sausage per day, as the sodium content can add up quickly.
But enjoying 1-2 turkey sausage links or 1 patty at breakfast can be a healthy way for most people to start their day.
Potential Downsides to Eating Turkey Sausage
While turkey sausage can be included as part of a healthy high protein diet, there are some potential downsides to consider:
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High sodium content – Turkey sausages contain around 250-300 mg sodium per serving. Eating multiple servings per day may lead to excess sodium intake.
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Nitrates/nitrites – Some turkey sausages contain sodium nitrate and nitrite to preserve color. There are concerns these may be linked to health issues when frequently consumed.
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Heavily processed – Highly processed meats like sausage may be linked to increased disease risk. Minimizing intake of ultra-processed foods is recommended.
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Higher cost – Turkey sausage is usually more expensive than eggs or Greek yogurt as an equivalent protein source.
To get the benefits of turkey sausage while limiting downsides, keep intake in moderation as part of an overall nutrient dense diet.
The Takeaway on Protein in Turkey Sausage
Turkey sausage is an excellent source of lean protein, providing around 14-20 grams of protein per 2-4 ounce serving. It’s a tasty, nutrient-dense choice as part of a high protein breakfast or diet.
Enjoying a few links of turkey sausage in place of less healthy proteins like bacon or sausage can give your morning protein intake a boost while keeping fat and calories reasonable.
However, it’s a good idea to balance out your protein sources throughout the day to limit the amount of processed meat. Get creative with how you prepare turkey sausage, and be mindful of your overall sodium intake if consuming multiple servings daily.
Appropriately incorporated into your diet, turkey sausage is a convenient protein powerhouse that can help you meet your daily protein goals!
Detailed Nutrient Information Vitamin C — Thiamin — Riboflavin — Niacin — Pantothenic Acid — Vitamin B6 — Folate — Folic Acid — Food Folate — Fortified Folate — Choline — Betaine — Vitamin B12 — Added Vitamin B12 — Biotin — Vitamin A — Retinol — Beta Carotene — Alpha Carotene — Beta Cryptoxanthin — Vitamin A IU — Lycophene — Lutein and Zeaxanthin — Vitamin E — Added Vitamin E — Beta Tocopherol — Gamma Tocopherol — Delta Tocopherol — Alpha Tocotreniol — Beta Tocotreniol — Gamma Tocotreniol — Delta Tocotreniol — Vitamin D2 and D3 — Vitamin D2 — Vitamin D3 — Vitamin D — Vitamin K — Dihydrophylloquinone — Menaquinone-4 — Calcium — Iron
INGREDIENTS: TURKEY, WATER, SALT, SUGAR, VINEGAR,* SPICES, NATURAL FLAVOR.
- 2 oz (56.7 g)
- Good source of Sodium
‡ – As defined by Health Canada guidelines.
Nutrition Facts Source: USDA
Summary:
- Very High Protein
- Moderate Fat
- Low Carbs
Foods with similar macro profiles:
Profile of Protein in Item Recommended Protein Powder Shop for high-quality whey protein supplements at Transparent Labs. Shop Whey Protein Purchases made through this affiliate link support Prospre. Essential Amino Acids
Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.
100g of Turkey Sausage contains 21.4g of protein, which is about the same as 3.6 eggs, 0.8 chicken breasts, or 1.5 cups (416g) of black beans.
37 GRAMS PROTEIN – 12 Servings – Turkey Sausage Breakfast Sandwich
FAQ
Is turkey sausage high in protein?
How much protein is in 2 pieces of turkey sausage?
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Nutrient
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Value
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Fiber
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0g
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Sugar
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0g
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Protein
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10g
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Calcium
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–
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How much protein is in 1 turkey sausage link?
How many grams of protein are in a turkey sausage patty?
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Nutrient
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Value
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Net carbs
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1g
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Fiber
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0g
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Sugar
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–
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Protein
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8g
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How many calories are in 100 grams of Turkey sausage?
There are 155 calories in 100 grams of Turkey Sausage. Calorie breakdown: 49% fat, 1% carbs, 50% protein. There are 155 calories in 100 grams of Turkey Sausage. Get full nutrition facts and other common serving sizes of Turkey Sausage including 1 oz.
What are the nutritional benefits of turkey sausages?
Highlighted below are some key nutritional benefits of turkey sausages: Protein density: Turkey sausages are a lean protein choice, offering 13.6 grams of protein for only 112 calories in a single sausage ( 6 ). Low in calories: As the previous comparison section demonstrates, turkey sausages boast half the caloric content of traditional sausages.
Does turkey sausage have more protein than pork sausage?
Men require more protein, 56 g, so one serving of turkey sausage provides 43 percent of the DRI for men. Pork sausage provides less protein, with 35 percent of the DRI for men and 42 percent for women per serving. The other half of the calories in one serving of turkey sausage come from fat, of which there are 10.4 g.
Is turkey sausage good for a high-protein diet?
Yes, turkey sausage can be a suitable addition to a high-protein diet as it provides a good amount of protein per serving. It can be included in meals and snacks to help meet daily protein needs. 4. What are Some Creative Ways to Cook with Turkey Sausage?