How many calories are in a medium-sized sausage?

November 22, 2025 •

3 min read

The calorie count for a medium-sized sausage can vary significantly, ranging from approximately 130 to over 200 calories, depending on its ingredients and preparation. Understanding this variation is key for anyone monitoring their intake, as factors like meat type and fat content play a major role in the final nutritional value.

Quick Summary

This article details the caloric content of various medium-sized sausages, including pork, beef, and chicken. It explores the factors that influence calorie counts, such as meat type, fat content, and cooking method. The guide also compares nutrition across different sausage varieties, offering insights for a balanced diet.

Key Points

Significant Calorie Variation: A medium-sized sausage can contain anywhere from 110 to over 200 calories, depending on its type and preparation.
Meat Type is Key: Leaner chicken or turkey sausages typically have fewer calories than traditional pork or beef sausages.
Preparation Matters: Cooking method, such as grilling instead of frying, can reduce the overall calorie count by limiting added fat.
Read the Label: The 'medium' size can be inconsistent; always check the product's nutritional information for the most accurate calorie count per link or serving.
Consider Plant-Based Alternatives: Many vegan sausages are available with different calorie and fat profiles, offering a viable alternative for various dietary preferences.
Pair with Nutritious Sides: Combining sausage with fiber-rich vegetables and whole grains creates a more balanced and satisfying meal.

Understanding Calorie Variation in Sausages

The question of how many calories are in a medium-sized sausage doesn't have a single answer. The nutritional profile, especially the calorie count, is highly dependent on the type of meat, the fat-to-protein ratio, and how it is cooked. A medium sausage is generally defined by weight, often falling within the 50g to 75g range. However, the ingredients are the most important factor in determining its energy density.

For example, a pork sausage, which is often higher in fat, typically contains more calories than a leaner chicken or turkey sausage. The inclusion of fillers or binders can also alter the final calorie and carbohydrate counts. A smoked sausage might have a different profile than a fresh, raw one, simply due to the processing and potential addition of preservatives or sugars.

Factors That Influence Sausage Calories

Meat Type: Pork, beef, chicken, turkey, and plant-based alternatives have different inherent calorie levels. For instance, lean chicken sausage is a common lower-calorie option.
Fat Content: Fat is more calorie-dense than protein or carbohydrates, with each gram containing approximately 9 calories. Sausages with a higher fat content will therefore be higher in calories.
Additives and Fillers: Some sausages contain added starches, sugars, or binders that can increase the overall calorie and carbohydrate content.
Cooking Method: Frying a sausage in oil will add extra calories, while grilling or boiling can help reduce the overall fat and calorie intake by allowing some of the fat to drain away.

A Comparative Look at Sausage Calories


Sausage Type	Typical Calorie Range (per medium link)	Key Nutritional Differences
Pork Sausage	130-180 calories	Generally higher in fat and saturated fat compared to poultry.
Beef Sausage	160-180 calories	Often has a higher fat content than chicken but can be a good source of protein and iron.
Chicken Sausage	110-140 calories	Typically one of the leaner options, lower in fat and calories.
Turkey Sausage	100-110 calories	Very similar to chicken sausage, offering a lean, lower-calorie profile.
Plant-Based Sausage	Varies widely (e.g., 70-160+ calories)	Calorie content depends heavily on the brand and base ingredients (soy, wheat gluten, pea protein). Can be lower in saturated fat.
Hot Dog / Frank	150-190 calories	A common type of encased meat with a distinct flavor profile, typically containing a mix of pork, beef, and other ingredients.

Making Health-Conscious Choices

When choosing a sausage, reading the nutrition label is essential. The "medium" size can be subjective, so checking the calories per gram or per link is more accurate. For those looking to reduce their calorie or saturated fat intake, selecting a chicken or turkey sausage can be a straightforward way to make a healthier choice. Many brands now offer lower-sodium and nitrate-free options as well, addressing common health concerns associated with processed meats.

Healthy Cooking and Serving Suggestions

Cooking method is just as important as the sausage you select. A grilled sausage or one pan-fried without added oil will be lower in calories than one deep-fried. Pairing sausage with high-fiber foods like vegetables or whole grains can also create a more balanced and filling meal. This helps with portion control and ensures a greater nutritional variety. For a heart-healthy meal, consider serving a lean chicken sausage alongside sautéed bell peppers and onions, or in a whole-wheat pasta dish.

Conclusion: Tailoring Your Sausage Choice to Your Goals

Ultimately, how many calories are in a medium-sized sausage depends on a host of variables, from the meat itself to the method of cooking. For a typical medium pork sausage (around 60g), a person can expect to consume between 130 and 180 calories. However, by opting for leaner meats like chicken or turkey, or choosing plant-based alternatives, it's possible to enjoy the flavor of sausage while significantly reducing the caloric load. Always verify the specific nutrition facts on the product packaging to ensure the most accurate information for your dietary needs. Making informed choices about the type and preparation of your sausage allows for mindful enjoyment without compromising your health goals.

Frequently Asked Questions

While it can vary by brand, a medium sausage link typically weighs between 50 to 75 grams. Always check the serving size on the product's nutrition label for accuracy.

Generally, yes. Chicken sausages are typically made from leaner meat and have less fat, resulting in a lower calorie count compared to most pork or beef varieties.

Yes, it does. Frying a sausage in oil will add extra calories, whereas grilling or boiling is a healthier option as it allows some of the fat to render and drain away.

The calorie count for plant-based sausages varies widely depending on the brand and base ingredients. Some are significantly lower in calories and fat than traditional meat sausages, while others may have a similar profile.

Yes, but moderation is key. Opt for leaner, lower-calorie options like chicken or turkey sausage and pay close attention to portion sizes to ensure it fits within your daily calorie goals.

Smoked sausages often contain a different mix of ingredients and a higher fat content, which can make them more calorie-dense than a fresh sausage of the same size. Always check the specific nutrition facts.

This depends entirely on the brand and size. For example, two small breakfast links may have a different calorie count than one larger patty. Always compare nutrition labels based on the weight or serving size.