Vienna sausage has been a popular canned meat product for decades, known for its convenience, affordability and distinctly savory flavor. This pre-cooked sausage is a pantry staple for many people looking for a quick, protein-rich snack or meal.
But is Vienna sausage really a healthy source of protein? Or is it just a processed meat full of sodium and preservatives?
In this article, we’ll take an in-depth look at Vienna sausage, its nutritional profile, and whether or not it lives up to its reputation as a good source of protein
What Is Vienna Sausage?
Vienna sausage was originally inspired by a type of sausage from Austria called Wiener Würstchen. It was brought to America by German immigrants in the late 1800s.
Today, Vienna sausage that you find in the grocery store is a mix of pork and beef, finely ground and blended with seasonings like garlic and pepper. It is then stuffed into casings, cooked and smoked, and canned in broth. The finished sausages are typically small, plump and only about an inch or two long.
Vienna sausages are fully cooked when you purchase them, so they can be eaten straight from the can. Their canned format and small size also make them ultra convenient. You can toss them in a bag or keep a few cans in your desk drawer for quick protein emergencies.
Nutritional Profile of Vienna Sausage
So what exactly is the nutritional makeup of Vienna sausage?
A 2.8 oz (79g) serving, or about 5 small sausages, contains:
- Calories: 140
- Fat: 9g
- Protein: 6g
- Carbs: 2g
- Sodium: 250mg
Based on this nutritional information, Vienna sausages definitely contain a decent amount of protein per serving. Six grams is comparable to one hard-boiled egg or a slice of cheese.
However, Vienna sausages are also fairly high in saturated fat and sodium, which are things you’ll want to limit in your diet. They contain preservatives like sodium nitrite as well.
Overall, the nutritional profile of Vienna sausage is decent, but not necessarily the healthiest either. Moderation is key when enjoying them.
Protein Quality in Vienna Sausage
Beyond just protein quantity, it’s also important to look at the quality of protein found in Vienna sausage.
Protein quality is measured by how well a food contains the 9 essential amino acids our bodies need, in the right ratios. Animal sources of protein like beef and pork generally have high protein quality.
Studies have found that Vienna sausage contains an excellent amino acid profile, comparable to some other meat sources. The protein digestibility-corrected amino acid score is approximately 100%.
This means that Vienna sausage contains complete, highly bioavailable protein that our bodies can efficiently use to build muscle and tissues.
So while each serving may not contain a huge amount of protein, the protein Vienna sausages do provide is good quality.
Benefits of Vienna Sausage as a Protein Source
Given its solid protein content and quality, what are some benefits of choosing Vienna sausages specifically for your protein needs?
Convenience – Vienna sausages are ready to eat straight from the can, perfect for busy lifestyles.
Portability – Their canned format means Vienna sausages are easy to throw in a bag and take anywhere.
Budget-friendly – Canned meats like Vienna sausage tend to cost less than fresh cuts of meat.
Shelf stability – Properly canned and cooked, Vienna sausages have a long shelf life of 1-2 years when unopened.
Muscle building – The high-quality protein can help maintain and build muscle when eaten as a post-workout snack.
Satiety – Protein is one of the most filling macros, helping Vienna sausages keep you satisfied.
So for an easy protein choice you can take anywhere and eat on-the-go, Vienna sausages can be a smart choice in many scenarios.
Potential Downsides to Vienna Sausage
However, there are a few potential downsides to keep in mind as well before chowing down on Vienna sausages.
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High sodium – With 250mg per serving, the sodium content can quickly add up if you eat multiple sausages. This may be concerning for those limiting salt intake.
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Preservatives – Vienna sausages contain preservatives like sodium nitrite to prolong shelf life. Some people prefer to avoid these.
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Fat content – While the fats in Vienna sausage are primarily heart-healthy monounsaturated and polyunsaturated fats, each serving still packs 9g.
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Lack of nutrients – As a highly processed food, Vienna sausage is not a great source of nutrients like vitamins, minerals and fiber.
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Not as satisfying – Some people may not feel as full from processed meat snacks compared to whole foods.
Moderating your portion sizes and enjoying Vienna sausages as part of an overall nutrient-dense diet can help overcome some of these downsides. But they’re important to keep in mind.
Healthiest Ways to Enjoy Vienna Sausage
So how can you get the protein benefits of Vienna sausage while limiting any potential downsides? Here are some of the healthiest ways to incorporate them into your diet:
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Use them in moderation as a snack or part of a meal 1-2 times per week rather than daily since they are a processed food.
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Read labels and choose low-sodium options when possible to reduce excess salt intake.
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Pair them with whole foods like veggies, fruits, and whole grains to help provide a balanced nutritional profile.
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Choose Vienna sausages made without artificial preservatives if you are concerned about avoiding those additives.
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Opt for no-added-sugar varieties instead of sweetened options.
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Mix your own pack of cooked Vienna sausages with mustard and avocado for a protein-packed sandwich filling.
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Add them to an omelet along with spinach, tomatoes, and feta cheese for extra nutrition.
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Enjoy Vienna sausages on an occasional basis rather than as your sole protein source. Rotate them with lean meats, fish, beans, lentils, eggs and other protein-rich real foods.
Is Vienna Sausage Ultimately a Healthy Protein Choice?
Given all the nutritional pros and cons, is Vienna sausage worth including in your diet as a protein provider?
The answer really comes down to moderation, balance and personal priorities.
For a super quick and portable protein snack in a pinch, Vienna sausages can be an acceptable choice 2-3 times per week, when balancing out your diet with whole foods and plenty of plants. Just keep portions in check.
However, if you are looking to build muscle with protein or focus on nutrition density in every meal, then Vienna sausages may not be your best bet. Opting for lean meats, fish, eggs, beans and lentils will provide not just higher protein but more overall nutrients.
Vienna sausages shine for convenience, but fall a bit short on nutrition compared to less processed choices. Use them strategically as a tasty protein source in moderation rather than your everyday go-to.
At the end of the day, incorporating a wide variety of protein-rich whole foods will be optimal for health. But Vienna sausages can certainly have their place in most diets when consumed mindfully. Just be sure to pair them with plenty of veggies, keep sodium in check, and enjoy all foods in balance.
Frequently Asked Questions
Are Vienna sausages good for muscle building?
While not the most nutrient-dense choice, Vienna sausages can help support muscle building and recovery after workouts in moderation thanks to their high-quality protein content. Enjoy them as a post-workout snack a couple times per week.
Can you eat Vienna sausages everyday?
It’s best to limit Vienna sausages to 2-3 times per week rather than daily since they are high in sodium. Daily consumption may lead to excess sodium intake which can impact blood pressure. Rotate them with more nutritious proteins.
Are Vienna sausages Keto friendly?
Vienna sausages can fit into a Keto diet as they are low carb, with only 2g net carbs per serving. Enjoy them along with green veggies and healthy fats. Just watch your portions since they are calorie and sodium dense.
Are Vienna sausages good for pregnant women?
Vienna sausages contain important nutrients for pregnancy like protein, iron, and B12. However, pregnant women should still limit processed meats to a few times per week. Opt for fresh, whole food proteins like chicken, fish, eggs, beans and dairy more often.
Can Vienna sausages be eaten raw?
No, you should always cook Vienna sausages thoroughly first since the raw pork and beef can contain harmful bacteria. Enjoy pre-cooked canned Vienna sausages for safety, or cook sausages from the butcher counter before eating.