How many sausages can I eat in a week?

November 28, 2025 •

3 min read

According to the World Cancer Research Fund, consuming processed meats like sausages is linked to an increased risk of bowel cancer. This makes understanding healthy limits crucial for anyone asking, "How many sausages can I eat in a week?"

Quick Summary

This guide provides nutritional recommendations for weekly sausage consumption, detailing health considerations like high fat and sodium content. It explains how to choose healthier sausage options and balances enjoying this food in moderation with minimizing potential health risks.

Key Points

Limit Processed Meat: Health organizations recommend very limited or no consumption of processed meat, including many sausages, due to links with cancer and heart disease.
Aim for Once a Week (or Less): For most people, a sensible approach is to consume sausages no more than once a week or even less frequently.
Prioritize Leaner Types: Opt for sausages with higher meat content (80%+) and leaner meat types, such as chicken or turkey, to reduce saturated fat and calories.
Choose Lower Sodium Options: Check nutrition labels for lower sodium content to help manage blood pressure.
Use Healthier Cooking Methods: Grill, bake, or air fry sausages instead of pan-frying to reduce added fat.
Focus on Portion Control: Consider a portion size of one to two sausages as part of a balanced meal.
Diversify Protein Intake: Balance sausage consumption with other protein sources like lean meats, fish, eggs, legumes, and nuts.

Understanding the Health Risks of Processed Meat

Sausages, especially those that are processed, are often high in saturated fat, sodium, and preservatives, which can pose several health risks. The World Health Organization (WHO) has classified processed meat as a Group 1 carcinogen, meaning there is strong evidence that it causes cancer, particularly colorectal cancer. Studies show that regular, heavy consumption of processed meat is associated with an increased risk of chronic diseases, including heart disease and type 2 diabetes.

Many sausages contain chemical compounds like nitrites and nitrates, which are added as preservatives but can form carcinogenic nitrosamines during cooking at high temperatures. Choosing low-quality sausages can also mean consuming more fillers and additives, further decreasing their nutritional value. For these reasons, health experts across the globe advise limiting processed meat intake.

Official Guidance on Weekly Sausage Consumption

Different health organizations provide varying, but consistently moderate, guidance on processed meat intake. The overall message is clear: consume very little, if any, processed meat.

World Cancer Research Fund (WCRF): Recommends limiting red meat intake to no more than 350–500g cooked weight per week and eating very little, if any, processed meat.
Healthline: Cites a study that found eating over 150g (just over 5 ounces) of processed meat a week could increase the risk of heart disease and death. This is the equivalent of only a couple of standard sausages.
Cancer Council Australia: Advises eating no more than 455g of cooked lean red meat per week and limiting processed meats as much as possible.
Dietitian Advice: Nutritionists often suggest enjoying sausages as an occasional treat, such as once every fortnight or less, rather than a regular staple.

How to Choose and Cook Healthier Sausages

For those who choose to include sausages in their diet, making healthier choices and preparing them properly can minimize risks. This involves scrutinizing labels and altering cooking methods.

Check the Label: Look for sausages with a high meat content, ideally at least 80%. A shorter ingredients list with recognizable items is a good sign. Avoid those with excessive fillers or additives like sulphites and MSG.
Opt for Leaner Meats: Chicken, turkey, or game meat sausages (like kangaroo) are generally much leaner than beef or pork varieties. Leaner options have significantly less saturated fat per 100g.
Control Sodium: Compare the sodium content per 100g and choose the option with the lowest amount. High sodium contributes to increased blood pressure.
Healthier Cooking Methods: Instead of frying in oil, opt for grilling, baking, or air frying. These methods allow excess fat to drain away, reducing the overall fat content. Pricking the sausages before cooking can also help drain some fat.

Comparison Table: Standard vs. Healthier Sausage


Feature	Standard Pork Sausage (per 100g)	Healthier Chicken Sausage (per 100g)
Meat Content	50-70%	80%+
Saturated Fat	High (often >10g)	Low (often <4g)
Sodium	High (over 650mg)	Moderate (around 450-500mg)
Additives/Fillers	Common, longer ingredients list	Fewer, shorter ingredients list
Best For	Occasional indulgence	More regular, moderate consumption

Balancing Your Diet

While enjoying sausages in moderation is fine, it's essential to balance your weekly diet with a variety of other protein sources. This includes lean meats, fish, eggs, dairy, and plant-based proteins like legumes and nuts. By diversifying your protein intake, you can still meet your nutritional needs while reducing your reliance on processed meats.

For those who want to be more proactive, consider making your own homemade sausages. This gives you complete control over the ingredients, allowing you to use high-quality, lean meat, and control the amount of fat, salt, and any fillers. For inspiration, you can explore recipes on reputable cooking sites like Jamie Oliver, which also offers advice on processed meat consumption.

Conclusion

There is no single magic number for how many sausages you can eat in a week, but the consensus from health organizations is clear: less is more. For most people, consuming a small portion of sausages, such as two or fewer standard ones, once a week or even once a fortnight, is a reasonable approach. Prioritizing healthier, leaner varieties and pairing them with a balanced diet rich in vegetables and other protein sources is key to minimizing health risks while still enjoying the occasional comfort of a sausage meal.

Frequently Asked Questions

No, it is not recommended to eat sausages every day. Sausages are typically high in salt, saturated fat, and preservatives. Consuming them daily can increase health risks, including a higher chance of developing bowel cancer and heart disease.

A healthy portion size is generally considered one to two sausages, depending on their size. For standard British sausages, two is a common portion, but for larger sausages, one may be sufficient.

Generally, yes. Chicken sausages often contain less saturated fat and fewer calories than traditional pork or beef sausages. However, always check the label, as nutritional values can vary significantly between brands.

You can make your sausage meals healthier by combining them with plenty of vegetables, whole grains, or legumes. Opt for leaner sausage varieties and use healthier cooking methods like grilling or baking instead of frying.

Processed meats contain chemical compounds, such as nitrites and nitrates, added during preservation. When cooked, these can form carcinogenic substances called nitrosamines, which have been linked to an increased risk of cancers, particularly colorectal cancer.

Buying from a local butcher can often be a healthier choice. Butcher-made sausages are typically made with less preservatives and fillers, and the butcher can provide information on meat content and fat levels.

Yes. While red meat is a source of iron, you can get sufficient amounts from other foods. A balanced diet should include other iron-rich sources like fish, eggs, and plant-based foods such as legumes, nuts, and leafy greens.