Is longganisa a good source of protein? A look at the nutritional facts

November 30, 2025 •

4 min read

As a popular component of the classic Filipino 'longsilog' breakfast, many wonder: is longganisa a good source of protein? While it does contain protein from its meat base, a full nutritional picture is needed to understand its place in a balanced diet.

Quick Summary

Longganisa provides a moderate amount of protein, but its high fat, sugar, and sodium content means it is not an ideal protein source for regular consumption.

Key Points

Protein source: Yes, longganisa contains a moderate amount of protein from its meat base.
High in fat: Many varieties are also high in saturated fat and calories, particularly traditional pork recipes.
High in sodium: As a cured or processed sausage, longganisa typically has high sodium levels.
Nutritional variation: The protein and fat content can vary significantly based on the meat type (pork, chicken, beef) and whether it's a sweet or garlicky version.
Better options exist: Leaner alternatives like chicken longganisa or smaller portion sizes can make it a healthier choice.
Balance is key: Enjoy longganisa in moderation and pair it with nutrient-dense foods to balance your meal.

What is Longganisa?

Longganisa is a popular Filipino sausage known for its wide variety of flavors, which can be sweet (hamonado) or garlicky (de recado). Traditionally made with ground pork stuffed into hog casings, longganisa also comes in 'skinless' versions or can be made with beef or chicken. The specific nutritional content can vary significantly based on the type, brand, and preparation method, including the ratio of lean meat to fat.

The Protein in Longganisa

Yes, longganisa contains protein due to its primary meat component. For example, a 100g serving of skinless Vigan longganisa contains 14.3g of protein, while a similar portion of hot cured pork longganisa has 12.7g. Some commercial brands report protein contents ranging from 8g to 10g per serving, with chicken longganisa typically offering a higher protein-to-fat ratio. The protein provides essential amino acids and supports muscle building, making it a contributing factor to your daily protein intake.

A Deeper Look at Longganisa Nutrition

While the protein content is a positive aspect, it is crucial to look at the other nutritional components. Many types of longganisa are high in saturated fat, sugar, and sodium. This is especially true for the popular sweet (hamonado) varieties, which contain significant amounts of added sugar. The high-fat content contributes a substantial number of calories, making it a high-energy-density food. The high sodium levels, necessary for curing and flavor, must also be considered, particularly for those with blood pressure concerns. Furthermore, as a processed meat, it contains nitrites for preservation, which have been a subject of health debate.

The Health Trade-offs of Longganisa

Considering its composition, longganisa is not a purely healthy food. It is classified as a processed meat by health organizations like the WHO, which links regular consumption to increased health risks. The saturated fat and sodium contribute to cardiovascular risk factors, and the added sugars can impact blood sugar levels. However, ingredients like garlic, often used in garlicky longganisa, do offer some health benefits such as antioxidant and anti-inflammatory properties. The key takeaway is to view longganisa as a flavor-rich treat rather than a primary protein source.

How Longganisa Compares to Other Protein Sources

To put longganisa's protein content into perspective, let's compare it to other common protein sources. This table highlights how its macronutrient profile differs significantly from leaner alternatives.


Food (per 100g)	Protein (approx.)	Fat (approx.)	Saturated Fat (approx.)	Sodium (approx.)
Pork Longganisa	12-15g	15-25g	5-10g	400-800mg
Chicken Longganisa	15-20g	10-15g	3-5g	600-750mg
Chicken Breast	31g	3.6g	1g	74mg
Eggs (2 large)	12g	10g	3.5g	124mg

Tips for a Healthier Longganisa

While traditional longganisa can be high in unhealthy components, there are ways to make it a more balanced part of your diet. Consider the following tips:

Choose leaner versions: Opt for chicken or leaner pork longganisa, which often contain less saturated fat.
Make it yourself: Homemade longganisa allows you to control the fat, sugar, and sodium content. Recipes often suggest using lean ground pork with a specific fat ratio.
Limit portion sizes: Treat longganisa as a side dish rather than the main event. A single link can be a flavorful addition without overdoing the fat and sodium.
Cook smartly: Instead of deep-frying, boil the longganisa first in a pan with water until cooked, then add a small amount of oil to brown it. This helps reduce excess grease.
Add nutrient-dense foods: Pair longganisa with garlic fried rice and a fried egg, but also add plenty of vegetables like fresh tomatoes, leafy greens, or papaya atsara to balance the meal.

Balancing Longganisa in Your Diet

Including longganisa in a healthy diet is a matter of moderation and balance. It should not be the sole or primary source of protein. Instead, enjoy it as an occasional meal and pair it with fresh vegetables and whole grains. For example, a traditional 'longsilog' can be made healthier by serving less sausage, a smaller portion of garlic rice, and a larger portion of scrambled eggs and fresh tomatoes.

Conclusion: Is Longganisa a Good Source of Protein?

In conclusion, longganisa is a source of protein, but it is not an ideal one for regular consumption or for those aiming for lean protein. Its high fat, sugar, and sodium content means it is nutritionally dense but also rich in less-healthy components. While it can be a delicious part of a meal, it's best enjoyed in moderation. For those seeking healthier options, homemade or chicken longganisa can offer a better nutritional balance. The presence of protein from its meat base is a fact, but the accompanying macronutrients require careful consideration for a truly healthy diet. For more information on the processing and preservation of sausages like longganisa, you can refer to relevant studies from authorities like the Department of Science and Technology in the Philippines.

Frequently Asked Questions

No, longganisa is not typically considered a lean protein source. Most traditional recipes, especially pork-based ones, include a high percentage of fat, which contributes significantly to its overall calorie content.

The protein content varies depending on the type and brand. Some sources indicate a range of 8-14g of protein per serving (around 100g), with chicken-based versions generally being higher in protein per calorie.

The main ingredient is typically ground pork. However, regional varieties and modern alternatives also use ground beef, chicken, or other meats.

Neither is inherently healthier, as it depends on the specific fat, sugar, and sodium content. Sweet (hamonado) versions typically contain more added sugar, while the garlicky (de recado) varieties may emphasize salt and other spices.

Yes, chicken longganisa can be a leaner, lower-fat protein source compared to many traditional pork longganisa recipes. This is because chicken, especially lean cuts, naturally has less saturated fat.

The main disadvantages include high levels of saturated fat, added sugar, and sodium. As a processed meat, it also contains preservatives like nitrites, which can pose health risks with high consumption.

Yes, you can, but it is best consumed in moderation. Balance your meal by serving smaller portions of longganisa alongside plenty of vegetables and whole grains to create a more nutritious plate.

Homemade longganisa can be healthier because you have full control over the ingredients. You can choose leaner meat, reduce the amount of fat, sugar, and salt, and avoid excessive preservatives.

The protein content itself does not differ based on the casing (or lack thereof). However, the nutritional profile can vary depending on the specific recipe used for the 'skinless' or cased variety.