Understanding Chicken Sausage Calories at Costco
When it comes to the vast selection at Costco, the 'chicken sausage' category is not a monolith. Multiple brands and flavors are available, each with its own unique calorie and nutritional profile. For a health-conscious shopper, checking the specific label is always the best practice. However, this guide provides a general overview of the most common varieties to help you make an informed decision.
Kirkland Signature Chicken Sausage Varieties
Costco's house brand, Kirkland Signature, offers several types of chicken sausage, with calorie counts that vary by flavor. The most widely recognized is the Spinach and Feta variety, which is a lean option compared to many other sausages.
- Kirkland Signature Chicken Sausage with Spinach & Feta: A single link of this sausage contains approximately 150 calories. It is also high in protein, with a macronutrient breakdown leaning heavily towards protein and fat, and very low in carbohydrates.
- Kirkland Signature Parmesan & Cracked Black Pepper Chicken Sausage: Similar to the spinach and feta flavor, this variety also comes in at around 150 calories per link. These sausages are generally praised for being a healthier alternative to traditional pork sausages.
Popular Aidells Chicken Sausage Options
Aidells is another well-regarded brand frequently sold at Costco, known for its flavorful, high-quality sausages. Their products often contain higher calories due to additional ingredients like fruit or cheese.
- Aidells Chicken & Apple Sausage: A single link of this popular sausage contains about 160 calories. The sweetness from the apple adds a small number of carbohydrates and sugars, but it remains a solid source of protein. For more details, you can visit the Aidells website.
- Aidells Chicken & Apple Sausage Minis: The smaller 'minis' version of the chicken and apple sausage offers a lower-calorie option per piece. A serving of 5 links contains only 100 calories, making them a great choice for portion control.
- Aidells Smoked Chicken Sausage, Portobello & Swiss Cheese: This richer flavor has a higher calorie count, with one link containing 190 calories. The inclusion of cheese and mushrooms contributes to the increased fat and overall calorie content.
Amylu Chicken Sausage Options
Amylu is another brand that makes appearances at Costco, often providing healthier, antibiotic-free options. Their breakfast links are a favorite for a leaner start to the day.
- Amylu Chicken Breakfast Links: A serving of three of these links typically contains 130 calories. This makes them an excellent choice for adding protein to your breakfast without a heavy calorie load.
- Amylu Organic Chicken Breakfast Link: The organic version offers a slightly lower calorie count, with three links coming in at 100 calories.
Factors Affecting Calorie Counts
It's important to recognize that the calories in a chicken sausage are not just determined by the chicken itself. Several factors can influence the final number:
- Fillers and Ingredients: Sausages with added fruits (like apple), vegetables (spinach), or cheeses (feta, Swiss) will have different calorie profiles than a simple, unadorned chicken sausage.
- Fat Content: While chicken is a lean meat, the specific cut and fat added during processing can change the calorie count significantly. For example, some Aidells links have a higher fat percentage than others, affecting their caloric density.
- Sodium and Additives: While not a direct contributor to calories, sodium levels are another nutritional metric to watch, as they can vary greatly between brands and flavors.
Nutritional Comparison Table
To provide a clearer picture, here is a comparison of the calorie and fat content for a few popular Costco chicken sausage options, based on a single serving (typically one link, unless otherwise noted).
| Product | Calories (per serving) | Total Fat (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|
| Kirkland Spinach & Feta | 150 | 8 | 17 | 540 |
| Aidells Chicken & Apple | 160 | 10 | 14 | 770 |
| Amylu Chicken Breakfast Links (3 links) | 130 | 8 | 12 | 540 |
| Aidells Chicken & Apple Minis (5 links) | 100 | 8 | 8 | 370 |
How to Prepare and Serve Chicken Sausage Healthily
Regardless of the specific brand, how you prepare your chicken sausage can also impact your meal's overall healthiness. Here are some tips:
- Avoid Excess Oil: Chicken sausage is often pre-cooked and requires little to no added oil for heating. If you do use oil, a small amount of a healthy option like avocado or olive oil is best.
- Pair with Vegetables: Serve your sausage with a large portion of non-starchy vegetables like sautéed Brussels sprouts, bell peppers, or onions. This adds fiber and nutrients without a lot of extra calories.
- Watch the Sides: Pairing sausage with high-carb, high-calorie sides like buttered rolls, large portions of pasta, or sugary sauces will negate its leaner nature. Opt for healthier alternatives like whole grains or a fresh salad.
Conclusion
Understanding how many Calories are in the chicken sausage from Costco requires a closer look beyond the general product name. With various brands like Kirkland, Aidells, and Amylu offering different flavors and sizes, calorie counts can range from as low as 100 calories for a portion of mini links to nearly 200 calories for a single, richer-flavored sausage. By checking the specific nutrition label on the package and preparing the sausages in a health-conscious way, you can easily incorporate them into a balanced diet. Always compare the nutritional information of different brands at Costco to find the best fit for your dietary needs.
