How Many Calories Are in 2 Sausage Links?

December 5, 2025 •

5 min read

The calorie count for two sausages can range dramatically, with some types containing over 300 calories, while leaner options might have under 100 calories. The precise number depends heavily on the type of meat, fat content, and preparation method, underscoring the importance of checking nutrition labels.

Quick Summary

This article explores the caloric content of two sausages, detailing how the type of meat, preparation, and brand influence the final calorie count. It provides a comprehensive comparison of popular sausage varieties, offering nutritional insights for different dietary needs and cooking methods.

Key Points

Variety Is Key: The calorie count in 2 sausages varies significantly by type, from lean chicken links to high-fat pork options.
Check Labels: Nutritional labels are the most accurate source for calorie counts due to variations in brands and recipes.
Cooking Method Matters: Grilling or baking can reduce calories by allowing fat to render, while frying can add calories from oil.
Size Impacts Calories: Larger sausages, like Italian or bratwurst, contain more calories per link than smaller breakfast sausages.
Moderation is Prudent: Sausages are processed meats, and mindful consumption is recommended as part of a balanced diet.

Understanding Sausage Calories: It's Not a Simple Number

Determining the calorie count for two sausages isn't straightforward. Sausage is a broad category, encompassing everything from high-fat pork links to lean chicken and vegan varieties. The final calorie count is a product of several factors, including the type of meat, overall fat content, size, and cooking method. Ignoring these variables can lead to a significant miscalculation of your daily intake.

For example, two standard pork breakfast links may contain around 150 calories, while two much larger smoked beef sausages could pack over 300 calories. The cooking process also plays a crucial role; pan-frying in oil adds more calories compared to grilling or baking. Reading the nutritional information on packaging is the most reliable way to know for sure, as manufacturer formulations can vary greatly.

Factors Influencing Calorie Content

Type of Meat: Pork and beef sausages are typically higher in fat and, therefore, calories than chicken or turkey sausages. Plant-based sausages, while lower in calories, still contain fat and should be checked for nutritional details.
Fat-to-Lean Ratio: The specific ratio of fat to lean meat is a major determinant. Higher fat content equals a higher calorie count. Premium or low-fat sausages are designed with a better lean-to-fat ratio.
Size and Weight: A "sausage" can vary from a small breakfast link to a large bratwurst. The weight of the sausage is a direct indicator of its potential calorie count. Always check serving sizes on packaging.
Additives and Fillers: Some sausages contain added starches, sugars, or binders that can increase the carbohydrate and calorie count. Specialty sausages like maple-flavored ones can be significantly higher in sugar.
Preparation Method: How you cook your sausages makes a difference. Pan-frying in oil adds extra calories from the cooking fat, while grilling or boiling can help render and remove some of the fat.

Calorie Comparison by Sausage Type

Below is a comparison table to illustrate how calories differ among various common sausage types for a two-sausage serving. Note that these are averages and can vary by brand.


Sausage Type	Estimated Calories (for 2)	Key Nutritional Differentiator
Pork Breakfast Links	140–170 kcal	Moderate fat content, often pan-fried
Pork Sausage Patties	190–220 kcal	Can be larger and contain higher fat than links
Chicken/Turkey Links	100–120 kcal	Leaner meat, lower in fat and calories
Italian Sausage (Pork)	420+ kcal	Larger, with a high fat content per link
Beef Sausage	320–360 kcal	Higher fat content than chicken, robust flavor
Vegan Sausages	110–120 kcal	Plant-based, often lower in saturated fat

Cooking Methods for Lower Calorie Intake

Grilling: Grilling allows excess fat to drip away, reducing the overall calorie count per sausage. It also imparts a smoky flavor without adding extra oil.
Baking: Baking sausages on a rack placed inside a baking sheet can achieve a similar effect to grilling, with the fat dripping away from the meat. This is a mess-free way to cook a large batch.
Air Frying: An air fryer circulates hot air, cooking sausages evenly while requiring minimal to no added oil. This technique produces a crispy exterior similar to pan-frying but with fewer calories.
Boiling (then searing): For certain types of sausages, such as bratwurst, boiling first in water or beer and then briefly searing in a pan is a traditional method. The boiling helps cook the sausage through and renders out fat before the final browning step.

A Note on Processed Meats and Health

While enjoying sausage in moderation can be part of a balanced diet, it's important to recognize that most sausages are processed meats. Organizations like the World Health Organization have linked frequent consumption of processed meats to increased health risks, such as certain cancers. When choosing sausages, prioritize less processed, lower-sodium, and lower-fat options when possible.

Conclusion

The number of calories in two sausages varies significantly based on the meat type, fat content, and cooking method. Leaner options like chicken or turkey sausage can contain around 100-120 calories for two links, whereas fattier pork or beef sausages can easily double or triple that amount. Reading nutritional labels and choosing healthier cooking methods are the most effective ways to manage your caloric intake when enjoying sausage. By being mindful of these factors, you can make informed decisions that align with your dietary goals. For further nutritional information, resources like the USDA database are authoritative sources for processed meat information.

Key Takeaways

Wide Calorie Range: The calorie content for two sausages can vary from under 100 to over 300 kcal, depending on the type and preparation.
Meat Type Matters: Leaner chicken and turkey sausages are lower in calories than traditional pork and beef varieties.
Preparation Impact: Cooking method affects calorie count; grilling can reduce fat and calories, while frying can add them.
Check Labels: Always read nutrition labels, as brand recipes and sausage sizes can cause significant calorie differences.
Balanced Diet: Enjoying sausage in moderation is key, especially considering most are processed meats linked to health concerns.

FAQs

Question: Are chicken or turkey sausages always lower in calories? Answer: While generally lower in fat and calories, some brands might add extra fats or fillers. It is always best to check the nutritional label to be sure.

Question: Does cooking a sausage change its calorie count? Answer: Yes, the cooking method can affect the final calorie count. Grilling allows fat to drip away, while pan-frying in oil adds calories from the cooking fat.

Question: Are vegan sausages always a low-calorie option? Answer: Vegan sausages vary in nutritional content. Some can be quite fatty, so it is important to read the label and compare brands for calorie and fat content.

Question: How does sausage size affect its calorie count? Answer: Larger sausages, such as brats or Italian sausages, will have a higher calorie count per link compared to smaller breakfast links.

Question: Do additives like sugar increase the calories in sausage? Answer: Yes, some sausages, particularly those with a maple flavor or other sweet additions, can have a higher carbohydrate and calorie count due to added sugars.

Question: Can I reduce the calories in sausage by patting it dry? Answer: While patting a cooked sausage dry with a paper towel can remove some surface grease, it will not significantly reduce the overall calorie count.

Question: What's a good low-calorie sausage option for breakfast? Answer: Turkey or chicken breakfast links typically offer a lower-calorie, leaner alternative to traditional pork sausage. Look for varieties with minimal added ingredients.

Frequently Asked Questions

While generally lower in fat and calories, some brands might add extra fats or fillers. It is always best to check the nutritional label to be sure.

Yes, the cooking method can affect the final calorie count. Grilling allows fat to drip away, while pan-frying in oil adds calories from the cooking fat.

Vegan sausages vary in nutritional content. Some can be quite fatty, so it is important to read the label and compare brands for calorie and fat content.

Larger sausages, such as brats or Italian sausages, will have a higher calorie count per link compared to smaller breakfast links.

Yes, some sausages, particularly those with a maple flavor or other sweet additions, can have a higher carbohydrate and calorie count due to added sugars.

While patting a cooked sausage dry with a paper towel can remove some surface grease, it will not significantly reduce the overall calorie count.

Turkey or chicken breakfast links typically offer a lower-calorie, leaner alternative to traditional pork sausage. Look for varieties with minimal added ingredients.