How many calories are in 1 Boerewors?

December 16, 2025 •

4 min read

The calorie count for a single boerewors can vary drastically, with a standard 100-gram portion typically containing between 190 and 300 calories. This wide range depends on key factors, such as the specific blend of meat, the sausage's size, and the cooking method used.

Quick Summary

The calorie count for a boerewors sausage varies based on its ingredients, size, and cooking method. The article offers typical caloric ranges and a breakdown of nutritional values.

Key Points

Variable Calorie Count: The number of calories in a boerewors depends heavily on its size, meat composition, and cooking method.
100g Reference: A typical 100-gram serving of boerewors can contain anywhere from 190 to over 300 calories.
High in Protein: Boerewors is a good source of protein, providing around 18-20 grams per 100g serving.
Cooking Method Matters: Grilling can be healthier than pan-frying, as it allows some fat to render off.
Moderation is Key: Due to its high fat and sodium content, boerewors should be consumed in moderation as part of a balanced diet.
Pair with Healthy Sides: Balancing boerewors with nutrient-rich vegetables or salads can create a more balanced and satisfying meal.

Understanding the Boerewors Calorie Count

Boerewors, a beloved South African sausage, is traditionally made with a mix of beef and pork, along with spices like coriander and clove. However, the exact recipe can differ by butcher and brand, which directly affects its nutritional profile and how many calories are in 1 boerewors. A 100-gram serving can fall anywhere between 190 kcal and over 300 kcal, depending on the fat-to-meat ratio. For context, a standard serving size is often estimated at a weight between 60g and 100g, but custom portions are common.

Factors Influencing Boerewors Calories

The total number of calories is not a fixed figure. Here are the primary variables at play:

Meat Composition: The ratio of beef, pork, and sometimes lamb is crucial. Cuts with a higher fat content will lead to more calories. Traditional recipes often have a higher fat content for flavor.
Added Ingredients: Some commercially produced boerewors may contain additional binders or flavorings that can impact the final calorie and carbohydrate count. Authentic boerewors is mostly meat and spice, making it lower in carbs.
Cooking Method: How you prepare your boerewors is one of the most significant factors. Grilling over an open fire (a 'braai') or pan-frying with oil will add to the total caloric intake compared to air-frying or boiling. During cooking, some fat renders out of the sausage, but a portion remains to add flavor.
Serving Size: One person's "1 boerewors" can be wildly different from another's. A portion served at a butcher could be 60g, while a large homemade coil could yield 100g or more per portion. Using a food scale is the most accurate way to determine calories.

A Comparative Look at Boerewors Calories

To highlight the variation in calories and macronutrients, here is a comparison based on data from different commercial boerewors options. Please note that figures can vary and serve as a general guide only.


Feature	Generic Boerewors (per 100g)	Woolworths Beef Boerewors (per 100g)	S. Collins & Son Boerewors Sausage (per 100g)
Calories	270 kcal	281 kcal	199 kcal
Fat	21g	24.21g	13.2g
Protein	20g	13.03g	17.9g
Carbohydrates	3g	2.01g	2g

A Deeper Dive into Nutrition

Beyond the headline calorie number, the macro and micronutrient content is important. Boerewors is a good source of protein, which is essential for muscle repair and growth. The fat content, while contributing to the calorie count, is also a source of energy. Many commercial boerewors recipes are also very low in carbohydrates, making them suitable for low-carb and keto diets.

It is also worth noting the micronutrients. Depending on the meat content, boerewors can provide essential vitamins and minerals, including iron, zinc, and Vitamin B12. However, the sodium content is often high due to seasoning, so mindful consumption is advised, especially for those monitoring their blood pressure.

Strategies for Healthier Boerewors Consumption

Enjoying boerewors doesn't have to derail a healthy diet. Here are some tips for more balanced consumption:

Choose Wisely: Opt for boerewors made with leaner cuts of meat to reduce the fat and calorie count. Read labels where available, or ask your butcher about the meat-to-fat ratio.
Control Portion Sizes: Instead of an entire roll, consider a smaller portion and pair it with a low-calorie side. Using a food scale to portion out 60-70g servings is a good practice.
Modify Cooking Methods: Grilling is generally a healthier option than pan-frying, as some fat drips away. For even leaner cooking, consider an air fryer or baking.
Pair with Healthy Sides: Balance the richness of boerewors with nutrient-dense, low-calorie side dishes. A vibrant salad with beetroot, feta, and strawberries is a popular option that pairs well and adds essential nutrients. Pap and salsa, or a vegetable gravy, are also classic pairings.
Monitor Additions: The calories in a boerewors roll can spike with the addition of a white bread roll and sugary sauces. Opt for whole-grain buns or serve the sausage without one, and choose a healthier relish or relish-like sauce.

For more information on nutritional values, you can reference reliable sources like food database websites.

Conclusion

There is no single answer for how many calories are in 1 boerewors. The figure is highly dependent on the sausage's size, its fat content, and how it is cooked. A good rule of thumb is to expect around 190-300 calories per 100g serving. For health-conscious individuals, moderating portion size, choosing leaner varieties, and pairing with nutritious sides are effective ways to enjoy this delicious sausage while managing caloric intake. The key lies in understanding the variables at play rather than relying on a single, fixed number.

Frequently Asked Questions

Calorie counts for boerewors vary based on several factors, including the type of meat used (beef, pork, lamb), the meat-to-fat ratio, and the size of the portion. Even the cooking method can affect the final caloric value.

Boerewors is high in protein and can be low in carbs, but it can also be high in fat and sodium. It is best enjoyed in moderation as part of a balanced diet, paired with healthy sides like vegetables or salad.

To reduce calories, consider grilling the boerewors instead of pan-frying it, as grilling allows some fat to drip away. You can also choose leaner boerewors varieties made with less fat.

A typical serving size for boerewors can range from 60g to 100g or more, depending on the butcher and portioning. For accurate calorie counting, it's best to weigh your portion.

Yes, a boerewors roll with a standard white bread bun and condiments like sugary sauces can significantly increase the total calorie count. For example, some rolls are listed at 300 calories or more.

Yes, traditional boerewors is often low in carbohydrates, making it a good fit for low-carb or keto diets, provided it is consumed in moderation. The primary macronutrients are protein and fat.

The main nutritional components of boerewors are protein and fat. It also contains some important minerals, such as iron and zinc, but can be high in sodium due to seasoning.