Losing weight can feel like an uphill battle. Between counting calories meal prepping and finding time to exercise, it’s easy to get overwhelmed. That’s why many people look for simple food swaps that can help move the needle on the scale. One common swap? Trading traditional pork breakfast sausage for the turkey variety. But is turkey sausage actually helpful for weight loss, or is it just another food myth? Let’s find out.
Turkey Sausage vs. Pork Sausage: What’s the Difference?
The main difference between pork and turkey sausage is the type of meat used. Pork sausage contains ground pork while turkey sausage contains ground turkey. The seasonings also differ, with pork sausage typically using sage and other spices while turkey sausage favors pepper, garlic, and herbs.
Nutritionally. turkey sausage consistently comes out on top
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Per 2 links (57g), turkey sausage has about 70 fewer calories and 8.5 fewer grams of fat than pork sausage. It also has 3.5 fewer grams of saturated fat.
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A 3-ounce serving of turkey sausage has around 110 calories and 5 grams of fat. The same amount of pork sausage has nearly 300 calories and 25 grams of fat.
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Turkey sausage is also much higher in protein than pork offering about 24 grams per 100g serving compared to only 14 grams in pork.
So when it comes to calories, fat, and protein, turkey sausage is the clear winner. But does this actually translate to benefits for weight loss? Let’s analyze further.
Why Turkey Sausage Can Aid Weight Loss
Here are three reasons why turkey sausage may support weight loss efforts:
1. Fewer Calories Per Serving
With almost 200 fewer calories per 3-ounce serving, turkey sausage is a lot lighter than its pork counterpart. This means you can eat a satisfying portion while consuming far fewer calories.
And when you’re creating a calorie deficit to lose weight, every calorie counts! Swapping out higher calorie foods for lower calorie options helps your daily tally stay on track.
2. More Protein, Less Fat
Not only is turkey sausage lower in calories, but those calories come primarily from protein rather than fat.
Protein is the most filling macronutrient, keeping you satisfied for longer after eating. Some research shows that a high protein breakfast may help decrease daily calorie intake.
Meanwhile, fat is calorie-dense and easy to overconsume without getting full. Limiting fat intake is usually advised for weight loss.
3. Versatility in Meal Prepping
From breakfast sandwiches to pizza toppings, turkey sausage works well in a variety of dishes. This versatility makes it easy to include in meal preps and meet your nutrition goals.
Meal prepping is linked to better weight loss results since it encourages healthy homemade foods and portion control. Having go-to staple ingredients like turkey sausage facilitates the meal prep process.
Potential Downsides of Turkey Sausage
Turkey sausage isn’t perfect though. Here are a few possible cons:
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Higher sodium: Turkey sausage is quite high in sodium, with 300-500mg per serving. This could be concerning for some dietary needs.
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Nitrates/nitrites: Some brands contain preservatives like sodium nitrite to prevent bacterial growth. These are linked to cancer risk.
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Less flavor: Compared to pork sausage, some find turkey sausage less juicy and flavorful due to the lower fat content.
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Allergens: Turkey sausage may contain allergens like gluten from added seasonings. Check labels carefully.
While these downsides don’t outweigh the benefits for most people, they’re worth being aware of. Moderation and reading labels is key when choosing any processed meat.
Turkey Sausage for Weight Loss: The Verdict
When it comes to nutritional content, turkey sausage is clearly superior to pork sausage for those trying to lose weight. With far fewer calories, fat, and sodium, plus more protein, turkey sausage can be a smart substitute.
However, weight management depends on the overall diet and lifestyle habits. No single food will magically cause weight loss. But substituting turkey sausage for the pork variety can be one helpful shift when part of a comprehensive healthy eating plan.
Other high protein, lower calorie options like egg whites, Greek yogurt, fish, and chicken can also play a role in a balanced weight loss diet. But the convenience, taste, and versatility of turkey sausage makes it an easy go-to choice.
Just be mindful of sodium content, avoid nitrates/nitrites when possible, and consume turkey sausage in moderation as part of an overall healthy pattern of eating. Then it can absolutely be a healthy component of a weight loss plan.
What Nutritional Values Do They Have?
The subsequent tables display nutritional values per 57-gram cooked turkey sausage. All nutritional data is drawn from the USDA’s FoodData Central database (6).
Daily values are based on a 2000-calorie diet and were calculated by combining the USDA data with the FDA’s published daily values (7).
| Name | Amount | % Daily Value |
|---|---|---|
| Calories | 112 kcal | |
| Carbohydrates | 0 g | 0% |
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Fat | 5.93 g | 7.6% |
| Saturated | 1.29 g | 6.5% |
| Monounsaturated | 1.7 g | |
| Polyunsaturated | 1.54 g | |
| Omega-3 | 0.09 g | |
| Omega-6 | 1.38 g | |
| Protein | 13.6 g | 27.2% |
| Cholesterol | 52.4 mg | 17.5% |
| Vitamin | Amount | % Daily Value |
|---|---|---|
| Choline | – | – |
| Folate | 3.42 mcg | 0.9% |
| Vitamin A, RAE | 7.41 mcg | 0.8% |
| Vitamin B1 (thiamin) | 0.05 mg | 4.2% |
| Vitamin B2 (riboflavin) | 0.15 mg | 11.5% |
| Vitamin B3 (niacin) | 3.26 mg | 20.4% |
| Vitamin B5 (pantothenic acid) | 0.62 mg | 12.4% |
| Vitamin B6 (pyridoxine) | 0.18 mg | 10.6% |
| Vitamin B12 (cobalamin) | 0.70 mcg | 29.2% |
| Vitamin C | 0.40 mg | 0.4% |
| Vitamin D | – | – |
| Vitamin E | 0.10 mg | 0.7% |
| Vitamin K | 0.86 mcg | 0.7% |
| Mineral | Amount | % Daily Value |
|---|---|---|
| Calcium | 12.54 mg | 1.0% |
| Copper | 0.08 mg | 8.9% |
| Iron | 0.85 mg | 4.7% |
| Magnesium | 11.97 mg | 2.9% |
| Manganese | 0.01 mg | 0.4% |
| Phosphorus | 115.14 mg | 9.2% |
| Potassium | 169.86 mg | 3.6% |
| Selenium | – | – |
| Sodium | 379.05 mg | 16.5% |
| Zinc | 2.21 mg | 20.1% |
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. This makes them an appealing choice for weight management and lean protein intake.
- Lower saturated fat content: Turkey sausages have a relatively low saturated fat content. With approximately 2.23 grams per 100 grams, this contrasts significantly with the approximate 13 grams in traditional pork sausages (6, 8). Elevated saurated fat intake can lead to higher levels of LDL-C (low density lipoprotein cholesterol), recognized as a cardiovascular disease risk factor (9, 10). Notably, turkey sausages even have a lower saturated fat content than plant-based alternative sausages like Beyond Sausage.
- Micronutrient provision: Turkey sausages provide high levels of B vitamins, particularly niacin and vitamin B12. They are also an excellent source of zinc, with a single sausage providing approximately 20% of the daily value (6, 7).
- A versatile ingredient: Turkey sausages adapt well to a diverse range of recipes. They can be grilled, stir-fried, pan-fried, roasted, used as a pizza topping, added to pasta and rice-based dishes, used in soups and stews, and more.
Despite their nutritional merits, turkey sausages present several potential downsides.
The most notable of these are listed below:
- High sodium content: While ‘lower sodium’ options are available, most turkey sausages contain a significant amount of salt. For instance, a single sausage provides 379 mg of sodium, translating to 16.5% of the recommended daily value (6, 7). This means that they may not be suitable for individuals following a low-sodium diet.
- Not as flavorful: Some people complain that the flavor of turkey sausages isn’t as flavorful or as juicy as traditional pork sausages. This contrast primarily stems from their significantly lower fat content.
- May contain allergens: Turkey sausages may sometimes contain allergens among their ingredients (11). For example, some brands may include additives that contain gluten, such as seasoning mixes incorporating wheat products. Anyone with an allergy or a gluten sensitivity should examine the ingredient label carefully to ascertain the full ingredients profile.
- May contain nitrates or nitrites: like many processed meats, turkey sausages can contain sodium nitrate and/or sodium nitrite. These ingredients function as preservatives to prevent bacterial growth. However, they can also potentially lead to the formation of compounds called nitrosamines, which are potential carcinogens (12, 13, 14). If choosing to limit nitrates and nitrites, check the ingredients label to confirm these preservatives aren’t present. Research suggests that consuming vitamin C and bioactive components of plant foods may help to mitigate nitrosamine formation when consumed alongside a dietary source of nitrate or nitrite (15, 16).
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FAQ
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