How many calories are in a 1/4 cup of sausage?

November 4, 2025 •

4 min read

A half-cup serving of some pork sausage crumbles contains approximately 240 calories. The exact number of calories in a 1/4 cup of sausage varies significantly depending on the meat type, brand, cooking method, and overall fat content.

Quick Summary

The caloric content for a 1/4 cup of sausage depends heavily on the meat type and preparation. Leaner options like turkey sausage generally contain fewer calories compared to traditional pork or Italian sausage, making them a better choice for calorie management.

Key Points

Calorie Range: A 1/4 cup of sausage can range from approximately 95 calories for turkey crumbles to over 200 for some fattier pork varieties.
Meat Matters Most: The type of meat is the most significant factor, with leaner poultry like turkey having far fewer calories and less fat than pork.
Check Product Labels: Due to brand and ingredient differences, always check the nutrition facts on the specific sausage package for the most accurate calorie information.
Cooking Method Reduces Calories: Draining excess fat after cooking can significantly lower the calorie count of crumbled or ground sausage.
Choose Smarter Options: To reduce calories, opt for turkey or chicken sausage and use crumbles to make it easier to drain fat.

The question of how many calories are in a 1/4 cup of sausage doesn't have a single answer, as the nutritional profile is subject to a variety of factors. From the type of meat used to the way it is processed and cooked, each element influences the final calorie count. For those tracking their caloric intake, understanding these variations is key to making informed dietary choices.

Factors Influencing Sausage Calorie Count

Several variables determine the calorie content of a serving of sausage. By understanding these factors, you can better estimate the nutritional value of your meal.

Type of Meat: The primary ingredient is the most significant factor. Sausages made from fattier meats like pork or beef will naturally have a higher calorie count. In contrast, those made from leaner poultry, such as chicken or turkey, will contain fewer calories per serving.
Fat Content: Most sausage calories come from fat. High-fat sausages contain a higher number of calories, while low-fat versions, often labeled as 'lean,' are specifically made with less fat to reduce their caloric density.
Cooking Method: How you cook your sausage plays a crucial role. For ground or crumbled sausage, much of the fat can be rendered and drained off during cooking. This process can reduce the fat content, and therefore the total calories, in the final cooked portion. Pan-frying without draining the fat, however, will retain most of the original calorie count.
Added Ingredients and Processing: Some sausages contain added ingredients like sugars, fillers, or binders, which can contribute to the overall calorie and carbohydrate count. Smoked or cured sausages may also have a slightly different nutritional breakdown than fresh varieties.

Calorie Breakdown by Sausage Type

Let's break down the approximate calorie counts for a 1/4 cup of sausage based on common types and preparation.

How many calories are in a 1/4 cup of pork sausage?

Pork sausage is a breakfast staple known for its rich flavor and higher fat content. A 1/4 cup serving of cooked pork sausage crumbles typically falls in the range of 120 to 200 calories, depending on the brand and fat percentage. For example:

Breakfast Best Pork Crumbles: A 1/2 cup serving contains 240 calories, placing a 1/4 cup portion at roughly 120 calories.
Jimmy Dean Original Pork Crumbles: A serving of these crumbles contains 200 calories, which is equivalent to 1/4 cup.
Aldi Ground Mild Italian Sausage: One-quarter cup of this specific ground Italian sausage contains 180 calories.

How many calories are in a 1/4 cup of turkey sausage?

For those seeking a lighter alternative, turkey sausage is a popular choice. Since it is made with leaner meat, its calorie count is significantly lower.

Jimmy Dean Fully Cooked Turkey Sausage Crumbles: A 1/2 cup portion of these crumbles has about 190 calories. Therefore, a 1/4 cup serving would be approximately 95 calories, less than half the amount in some pork versions.

What about Italian and other sausages?

Other sausage types and flavors will also have varying calorie counts. The best way to know for sure is to check the specific product's nutrition label. Italian sausage, whether mild or hot, is generally higher in fat and, consequently, calories. Cured and dried sausages, like pepperoni or salami, are also very calorie-dense due to their fat and curing process.

Comparative Nutrition per 1/4 Cup Cooked Sausage


Sausage Type	Approx. Calories	Approx. Fat (g)	Approx. Protein (g)	Approx. Sodium (mg)
Pork Crumbles (Avg.)	160-200	14-19	7-10	450-650
Ground Mild Italian	180	14	11	540
Turkey Crumbles	95	8	9	500
Chicken Sausage	80-100	6-8	8-10	250-400

Smart Tips for Reducing Sausage Calories

Choose Leaner Meats: Opt for turkey or chicken sausages instead of pork or beef to cut down on calories and saturated fat.
Prioritize Crumbles: Using crumbles rather than links or patties can make it easier to measure portions accurately and drain excess fat during cooking.
Drain the Fat: After cooking, transfer the sausage to a paper towel-lined plate to soak up any extra rendered fat before adding it to a dish.
Read the Labels: Always check the nutrition facts on the packaging. Brands and recipes vary, so a product labeled 'turkey sausage' could still have a higher fat or sodium content than another.
Substitute in Recipes: If a recipe calls for a specific sausage, consider substituting a leaner, lower-calorie version. This can reduce the calorie count without sacrificing flavor, especially in dishes like pasta sauces or casseroles.

Conclusion

Understanding how many calories are in a 1/4 cup of sausage is an exercise in appreciating nuance. The calorie count is not fixed but is influenced by the type of meat, fat content, and cooking preparation. For a lower-calorie option, turkey sausage crumbles are the clear winner over pork varieties. However, for precise tracking, consulting the product's nutritional information is always the most reliable method. Ultimately, mindful eating and informed choices allow you to enjoy sausage as part of a balanced diet.

For more information on healthy eating and nutrition, you can visit Nutrition.gov.

Frequently Asked Questions

Yes, the type of meat is the primary factor. Leaner meats like turkey and chicken result in lower-calorie sausages, while fattier meats like pork and beef produce sausages with a higher calorie count per serving.

Yes, there is a difference. When you cook sausage, some of the fat and moisture render out. Draining this fat reduces the overall calorie count of the final cooked product, especially with higher-fat varieties.

The most accurate way to determine the calorie count is to read the nutrition label on the specific brand and type of sausage you are using, as recipes and ingredients vary significantly.

Based on brand data, a 1/4 cup of cooked turkey sausage crumbles contains around 95 calories, making it a lower-calorie alternative to pork sausage.

The calorie count for 1/4 cup of cooked pork sausage crumbles varies by brand. Some brands can be around 120 calories, while others may be closer to 200 calories.

Calorie content depends on weight, not shape. However, if using crumbles, you have the opportunity to drain off rendered fat, which can result in a lower calorie intake than from a link or patty where the fat is consumed.

Generally, Italian sausage is denser and higher in calories due to its fat content, though it depends on the specific product. A 1/4 cup of some ground Italian sausage can have around 180 calories, which is higher than some breakfast sausage crumbles.