How much protein is in 1 lb of ground breakfast sausage?

November 8, 2025 •

4 min read

The protein content in one pound of ground breakfast sausage can vary significantly depending on the type of meat and whether it is raw or cooked. Generally, a cooked pound of breakfast sausage, yielded from one pound of raw meat, will contain a concentrated amount of protein, often ranging from 75 to over 80 grams.

Quick Summary

The protein in a pound of cooked ground breakfast sausage is concentrated as water is cooked off, typically resulting in 75–85 grams per yield. The type of meat, whether pork, turkey, or a blend, also impacts the final nutritional value. Fat content and seasonings can further influence the overall macros.

Key Points

Concentrated Protein: A pound of cooked ground breakfast sausage, yielded from one pound raw, typically contains a higher protein content per gram due to water loss during cooking.
Pork vs. Turkey: Ground turkey sausage generally provides a higher protein-to-fat ratio and fewer calories than its pork counterpart, with one pound of raw yielding around 82g of protein when cooked.
Cooking Method Matters: Techniques like baking on a wire rack or draining excess fat after pan-frying can help reduce the fat content and further concentrate protein in the final product.
Check Labels: The exact protein content is influenced by the specific brand, meat source, lean-to-fat ratio, and any additives, so checking the nutrition label is crucial.
Combine with Healthy Foods: To create a balanced meal, it is best to pair sausage with other nutrient-rich foods like vegetables to offset its typically high fat and sodium levels.

Understanding Protein in Your Breakfast Sausage

The amount of protein found in ground breakfast sausage is not a fixed number and can be influenced by several factors. These include the primary type of meat used (pork, turkey, or a combination), the lean-to-fat ratio, and the preparation method. When you cook one pound of raw sausage, the water and some fat render out, concentrating the protein into the final cooked weight. This is why a pound of cooked sausage will have a higher protein density per gram than its raw counterpart.

Raw vs. Cooked: The Protein Concentration Effect

When meat is cooked, moisture is lost, causing the remaining nutrients, including protein, to become more concentrated within the smaller finished product. For example, studies have shown that 1 pound of raw ground pork typically yields a cooked product containing over 80 grams of protein. This is different from the protein content of the initial raw product, which contains more water. Therefore, if you are tracking your macros, it is important to consider whether you are measuring the nutritional value of raw or cooked sausage.

Factors That Influence Protein Count

Meat Type: The most significant factor is the type of meat. A breakfast sausage made from ground turkey will typically have a higher protein-to-fat ratio than one made from traditional ground pork. Ground turkey sausage can contain around 82 grams of protein per pound (raw), while pork versions vary widely depending on the fat content.
Lean-to-Fat Ratio: A leaner sausage, regardless of the meat base, will contain a higher percentage of protein by weight, as less space is taken up by fat. A sausage with a 90/10 lean-to-fat ratio will be more protein-dense than one with a 70/30 ratio.
Additives and Fillers: Some mass-produced sausages contain fillers, such as breadcrumbs or soy products, which can slightly alter the protein content. Always check the nutrition label for the most accurate information.
Cooking Method: While cooking concentrates protein, the method can affect how much fat is retained. Pan-frying, for instance, allows fat to be drained off, further increasing the protein concentration of the finished sausage.

Protein Comparison: Pork vs. Turkey Breakfast Sausage

To illustrate the difference, here is a comparison table showing the approximate nutritional content of a pound of cooked ground sausage, yielded from one pound of raw meat. The values are approximate and can differ based on the brand and specific lean-to-fat ratio.


Feature	Cooked Ground Pork Breakfast Sausage (from 1lb raw)	Cooked Ground Turkey Breakfast Sausage (from 1lb raw)
Protein	~80.4 grams	~82 grams
Fat	~65 grams	~35 grams
Calories	~930 kcal	~675 kcal
Saturated Fat	~24 grams	~9 grams

From the comparison, it's clear that ground turkey sausage offers a significantly leaner, higher-protein option with fewer calories, making it a popular choice for those watching their fat and calorie intake.

Cooking Tips for Maximizing Protein

For those looking to get the most protein out of their ground sausage, the cooking method can play a role. The objective is to maximize the protein concentration while minimizing fat retention.

Baking: Cooking sausage patties in the oven on a wire rack allows fat to drip away, leaving a leaner finished product.
Draining Excess Fat: After pan-frying, be sure to drain the cooked sausage on a paper towel to absorb any remaining fat.
Rinsing: For crumbles, some people opt to quickly rinse the cooked meat with hot water to remove more grease, though this can also wash away some flavor.

The Role of Ground Sausage in a Balanced Diet

While ground breakfast sausage can be a solid source of high-quality protein, it is also typically high in fat and sodium. For a balanced breakfast, consider pairing it with other nutrient-rich foods.

Pair with Vegetables: Add chopped peppers, onions, or spinach to your ground sausage while cooking to boost fiber and micronutrients.
Mix with Leaner Proteins: Combine ground sausage with leaner sources like scrambled egg whites to create a more balanced protein-rich meal.
Choose Lower-Fat Options: Opt for leaner turkey or chicken sausage versions to reduce saturated fat intake without sacrificing flavor.

Conclusion

So, how much protein is in 1 lb of ground breakfast sausage? A cooked pound of ground sausage, yielded from one pound raw, contains a significant amount of protein, typically in the range of 75 to 85 grams, depending on the meat and fat content. Understanding the difference between raw and cooked nutritional values, and choosing leaner alternatives like turkey sausage, can help you better manage your nutritional intake. By being mindful of preparation and pairing your sausage with other healthy foods, you can ensure your breakfast is both delicious and nutritious.

For more detailed nutritional information, consult the USDA National Nutrient Database.

Frequently Asked Questions

Cooking does not change the total amount of protein in the sausage, but it does concentrate the protein because water and fat are lost. This means the protein per gram of the cooked sausage is higher than the raw version.

Generally, ground turkey breakfast sausage contains a slightly higher concentration of protein with significantly less fat compared to most ground pork varieties. One pound of raw turkey sausage yields about 82g protein when cooked.

Sausages that contain fillers such as breadcrumbs or other binders may have a different protein-to-fat ratio. The filler itself contributes some protein, but it can dilute the overall percentage of meat-based protein. Always check the ingredient list for details.

Based on a yield of 80g of protein from a cooked pound of ground pork, the protein content is approximately 5 grams per ounce. For ground turkey, which yields about 82g of protein, it's approximately 5.1 grams per ounce.

Yes, draining excess fat is an effective way to increase the protein percentage of your cooked sausage by removing unnecessary fat and concentrating the protein that remains in the meat.

To choose a healthier option, look for sausages made from leaner meats like turkey or chicken. Additionally, compare the nutrition labels on different brands and choose those with lower saturated fat and sodium content.

Based on one pound of raw ground pork yielding approximately 80.4g of protein after cooking, 100 grams of the cooked product would contain roughly 18-20g of protein. The exact amount depends on the fat content and water loss during cooking.