Does chicken sausage have a lot of calories? A full nutritional diet breakdown

October 6, 2025 •

4 min read

While standard pork sausage can pack a significant caloric punch, chicken sausage generally offers a leaner, lower-calorie alternative. This means when you ask, does chicken sausage have a lot of calories?, the answer is more nuanced than a simple yes or no, depending heavily on the specific brand, ingredients, and preparation method.

Quick Summary

Chicken sausage is typically lower in calories and fat than traditional pork sausage, but its nutritional profile varies widely by brand, formulation, and cooking method. Always check labels for calorie, fat, and especially sodium content to make healthier choices that support your dietary goals.

Key Points

Calorie variability: The calorie count for chicken sausage varies significantly by brand, ingredients, and serving size, so always check the label.
Lower than pork: Chicken sausage is generally lower in calories and fat than traditional pork sausage, making it a potentially healthier alternative.
Watch the sodium: Many chicken sausage brands are high in sodium, so it's important to compare labels and choose lower-sodium options.
Cooking method is key: Frying adds extra calories and fat, while grilling, baking, or boiling are healthier cooking methods.
Read the label carefully: For the healthiest choice, look for short ingredient lists, lean meat, and transparent nutritional information.
High protein source: Many chicken sausages are a good source of lean protein, which is beneficial for muscle maintenance and satiety.

Understanding the Calorie Content

Chicken sausage is often perceived as a healthier option compared to its pork counterpart, and this is generally true, especially concerning its calorie and fat content. However, the exact number of calories can fluctuate considerably. For instance, while some breakfast chicken sausage links may contain as little as 70-90 calories per serving, a single, larger Italian-style chicken sausage link could be over 100 calories.

The difference is largely due to the specific ingredients used by manufacturers. Some brands use only lean chicken meat, while others might include chicken skin, fillers, or added fats to enhance flavor and texture. Furthermore, recipes can include extra ingredients like cheese, apple, or vegetables, which alter the overall nutritional count. This makes reading the nutrition label a crucial step for anyone monitoring their calorie intake.

Chicken Sausage vs. Pork Sausage: A Nutritional Comparison

One of the main reasons people opt for chicken sausage is to reduce their intake of calories and fat. When you compare the two side-by-side, the difference becomes very clear.


Nutritional Factor	Typical Chicken Sausage	Typical Pork Sausage
Calories (per link)	110–160	290–455
Total Fat (per link)	3.5–10g	23–38g
Saturated Fat (per link)	1–3g	5–10g
Protein (per link)	12–18g	12–16g
Sodium (per link)	420–700mg	480–680mg

Note: Values are averages and vary significantly by brand and formulation.

As the table illustrates, chicken sausage consistently has fewer calories and less fat than pork sausage. However, both can contain significant amounts of sodium. While some chicken sausage varieties may have slightly lower sodium, others can be equally high or even higher than some pork options. Therefore, relying solely on chicken for a low-sodium diet is not recommended without checking the nutritional information.

How Cooking Methods Impact Calories

Your cooking method can make a big difference in the final calorie count of your meal. Frying sausage in oil or butter will increase both the fat and calorie content. Alternatively, healthier cooking methods can help you maintain the lower calorie count associated with chicken sausage.

Grilling: This is an excellent method for cooking sausage. The fat renders off, and you don't need any additional oil.
Baking or Roasting: Cooking chicken sausage in the oven on a pan with vegetables is another fantastic option. Use minimal oil or a non-stick spray.
Boiling or Steaming: For the lowest calorie option, boiling or steaming the sausage first, then giving it a quick pan-sear to brown the casing, is ideal.

Tips for Choosing the Healthiest Chicken Sausage

When navigating the grocery store aisles, a few simple steps can help you make a more informed and health-conscious choice:

Read the nutrition label: Look for options with lower calories, fat (especially saturated fat), and sodium. Don't assume all chicken sausages are the same. Check the serving size, as some labels may list a smaller portion to make the numbers look more favorable.
Review the ingredient list: A shorter, more natural ingredient list is generally better. Look for chicken as the primary ingredient. Avoid products with a long list of additives, preservatives, or artificial flavorings.
Choose lean varieties: Opt for chicken sausage made from lean breast meat rather than those that include skin and other higher-fat parts. Some brands, like Isernio's or Premio, specifically highlight their leaner options.
Consider homemade: Making your own chicken sausage allows for complete control over the ingredients, ensuring it is as lean and low-sodium as possible.

Incorporating Chicken Sausage into a Balanced Diet

Chicken sausage, when chosen and prepared correctly, can be a great addition to a healthy eating plan. It can provide a good source of protein, helping you feel full and satisfied. Here are some ways to enjoy it as part of a balanced meal:

Sausage and vegetable skewers: Grill or bake chunks of chicken sausage with colorful bell peppers, onions, and zucchini.
White bean and kale soup: Add sliced, pre-cooked chicken sausage to a hearty soup for extra flavor and protein.
Breakfast scramble: Mix diced chicken sausage into a scramble with eggs and spinach instead of higher-fat breakfast meats.
Pasta with roasted vegetables: Sauté sliced chicken sausage and toss it with whole-wheat pasta, broccoli, and cherry tomatoes.

Conclusion

So, does chicken sausage have a lot of calories? The answer is that it's all relative. While significantly lower in calories and fat compared to traditional pork sausage, the nutritional value still varies based on the manufacturer's recipe and preparation. By being a savvy shopper, reading nutritional labels, and using healthy cooking methods, you can make chicken sausage a part of a balanced, mindful diet without derailing your health goals. It serves as a flavorful and versatile protein source, provided you pay attention to the details. For more information on brand-specific nutritional facts, consider checking a resource like Nutritionix.

Frequently Asked Questions

The calorie count for a single link of chicken sausage varies, but it typically ranges from 110 to 160 calories. This can be higher or lower depending on the specific brand and additional ingredients.

Yes, in general, chicken sausage is healthier because it contains significantly fewer calories and less fat than pork sausage. However, both can be high in sodium, so it is important to read the nutrition labels carefully.

Yes, frying chicken sausage in oil or butter will increase the overall fat and calorie content. Healthier alternatives include grilling, baking, or pan-searing with minimal oil.

To choose a healthier brand, look for options made with lean chicken meat, a short and natural ingredient list, and lower sodium content. Brands like Amylu, Al Fresco, or Bilinski's are often highlighted for their healthier formulations.

Yes, the sodium content can be a concern. Many varieties of chicken sausage, just like other processed sausages, can be high in sodium. Always check the label and choose lower-sodium versions to manage your intake.

Chicken sausage can be included in a weight loss diet as a source of lean protein. However, it's crucial to be mindful of portion sizes, check the brand's calorie and sodium content, and prepare it with low-fat cooking methods.

Healthy cooking methods include grilling, baking, or roasting with vegetables. You can also boil or steam it to render off some of the fat before giving it a quick sear for flavor.