How many Calories are in ground sausage?

December 2, 2025 •

4 min read

The number of calories in ground sausage can vary significantly, with a 2-ounce cooked serving ranging from 90 to over 200 calories depending on the meat type and fat content. Factors like pork versus chicken and how it's cooked all play a major role in the final caloric count.

Quick Summary

The calorie content of ground sausage is highly dependent on its primary ingredient and preparation. Poultry-based versions typically offer a lower-calorie alternative to traditional pork sausage. The final count is also affected by whether the fat is drained during cooking.

Key Points

Significant Variation: The number of calories in ground sausage varies drastically based on the type of meat (pork, turkey, or chicken) and its fat content.
Lean vs. Fatty: Ground pork sausage typically contains more fat and calories than its turkey or chicken alternatives.
Cooking Matters: The calorie count for cooked ground sausage is lower if you drain the rendered fat from the pan after browning.
Read the Label: Always check the nutrition label, as calorie counts can differ by brand due to variations in meat, binders, and fillers.
Healthy Moderation: While high in calories and fat, ground sausage can be a part of a balanced diet when consumed in moderation, especially when opting for leaner meats.
Control the Content: Making your own ground sausage from scratch gives you full control over the fat content and ingredients.

Calorie Breakdown by Ground Sausage Type

The caloric content of ground sausage is not a fixed number; it is primarily determined by the type of meat used and its fat percentage. Traditional ground pork sausage, which is known for its rich flavor, tends to be higher in fat and therefore higher in calories. In contrast, ground sausage made from leaner poultry like turkey or chicken offers a less caloric option. A typical 2-ounce serving is a standard measurement used by many brands and nutritional databases to help consumers compare products.

Ground Pork Sausage Calories

Ground pork sausage is often the most calorie-dense option due to its higher fat content. The exact calorie count will depend on the specific cut of pork and the brand's formulation. For example, a 2-ounce cooked serving from one brand may contain around 170 calories, with a large portion coming from fat. Another popular brand's 2-ounce cooked portion reports around 210 calories. A cooked 1-ounce serving of pork sausage contains approximately 92 calories, with roughly 75% of those calories coming from fat. The variation can also be significant between raw and cooked meat, as cooking and draining off rendered fat will alter the final nutritional value.

Ground Turkey Sausage Calories

For those looking for a lower-calorie alternative, ground turkey sausage is a popular choice. It is typically leaner and offers a more moderate calorie count. A 2-ounce serving of cooked turkey sausage can have around 132 calories, with lower fat content compared to its pork counterpart. Reduced-fat versions can be even lower. While still providing a good source of protein, ground turkey sausage is a practical choice for managing calorie intake.

Ground Chicken Sausage Calories

Ground chicken sausage is another lean option for reducing calories. The specific calories depend on whether the sausage is made from dark meat or a combination. A 2-ounce cooked serving of hot Italian ground chicken sausage, for example, is reported to have around 100 calories. General chicken sausages can range from 120–140 calories per 50 grams, showcasing its lighter profile. Similar to turkey sausage, it provides a solid source of protein with fewer calories.

Comparison of Sausage Calories (Per 2 oz, Cooked)


Sausage Type	Approximate Calories	Protein (g)	Total Fat (g)
Pork Sausage	170-210	9-12	13-19
Turkey Sausage	132-147	15-18	7.8-18
Chicken Sausage	100-140	13-18	4.5-7.8

How Cooking Methods Impact Caloric Content

The way you prepare ground sausage can also affect its final calorie count. When ground sausage is cooked, especially in a skillet, fat melts and renders out of the meat. If this fat is drained and discarded, the final calorie count will be lower than what is found in the raw product. Conversely, if you cook the sausage and incorporate the rendered fat into a recipe, all the calories will be retained. Draining the fat is an easy way to make ground sausage a lighter meal component.

Tips for a Lighter Sausage Meal

For those looking to enjoy ground sausage while watching their calorie intake, consider these simple preparation tips:

Choose Leaner Meats: Opt for ground turkey or chicken sausage instead of a fatty pork version. You can even find reduced-fat versions in many grocery stores.
Drain the Fat: After browning the sausage, tilt the pan and use a spoon or paper towel to remove the excess grease before continuing with your recipe.
Add Vegetables: Bulk up your meal with nutrient-dense, low-calorie vegetables like onions, bell peppers, and spinach. This adds volume and fiber without significantly increasing calories.
Make Your Own: Creating your own ground sausage allows for complete control over the fat content. You can grind lean pork, chicken, or turkey and season it yourself, reducing reliance on high-fat commercial blends.
Watch the Serving Size: Be mindful of portion sizes. A typical serving is around 2 ounces, but it can be easy to consume more, especially when using it in dishes like pasta or stuffing.

Conclusion: Making Informed Choices About Ground Sausage

When it comes to the question of how many Calories are in ground sausage, the answer is not one-size-fits-all. It depends on the base meat, the fat percentage, and your preparation method. While traditional ground pork sausage is a delicious and calorie-dense option, leaner poultry versions provide a great alternative for those watching their weight. A balanced diet incorporates treats in moderation, so understanding the nutritional impact of different choices is key. By being aware of these factors, you can enjoy ground sausage as a part of a varied and healthy eating plan. For more general advice on processed meats and a healthy diet, you can refer to resources like the NHS guide on meat in your diet.

Sources for Calories in Ground Sausage

Pork: Can be anywhere from 170-210 calories per 2-ounce cooked serving, with brands varying widely.
Turkey: Generally lower in calories, with cooked 2-ounce servings in the 130-150 calorie range.
Chicken: Typically the leanest option, offering around 100-140 calories per 2-ounce cooked serving, depending on preparation.
Cooking Method: Draining excess fat can help reduce the final caloric count of the meal.
Portion Control: Pay attention to the serving size, as calories can add up quickly.

Frequently Asked Questions

Ground sausage is not typically considered a 'healthy' food due to its high saturated fat and sodium content. However, leaner versions like turkey or chicken sausage can be enjoyed in moderation as part of a balanced diet that includes other whole foods.

Cooking ground sausage can reduce its calorie count if you drain the excess fat that renders out during the process. If you incorporate the rendered fat into your dish, the calorie count remains higher.

Generally, ground chicken sausage has the fewest calories, followed by ground turkey sausage. Traditional ground pork sausage is typically the highest in calories due to its higher fat content.

To reduce calories, brown the ground sausage in a skillet over medium heat and then drain the rendered fat before adding it to your recipe.

Calorie counts vary between brands because of differences in the type of meat used, the fat-to-meat ratio, the inclusion of fillers or binders, and the amount of sodium and additives.

Besides calories from fat and protein, ground sausage is a source of essential nutrients like protein, iron, zinc, and B vitamins (especially B12).

A typical serving size for cooked ground sausage is often 2 ounces (56 grams) or around three breakfast links, but this can vary by brand and product.