Nutrition: Answering the Question 'How Much Protein is in 1 Turkey Sausage?'

November 8, 2025 •

4 min read

According to research published in Nutrition Metabolism, increasing protein intake can lead to consuming fewer calories and weight loss over time. For those focused on a high-protein diet, understanding how much protein is in 1 turkey sausage is key to making informed dietary choices. However, the exact amount can vary widely depending on the brand, preparation, and serving size, which this guide will help you decipher.

Quick Summary

The protein content of a single turkey sausage is not universal but depends on the brand, type, and size. This guide breaks down the typical protein range, compares turkey sausage to other meats, and offers tips for choosing healthier, higher-protein options.

Key Points

Protein Varies Widely: The amount of protein in a single turkey sausage depends heavily on the brand and whether it's a link, patty, or bulk sausage, with figures typically ranging from 7 to 18+ grams per serving.
Always Check the Label: The only way to know the precise protein content is by reading the nutrition facts on the specific product packaging, as content varies significantly between manufacturers.
Leaner Alternative: Turkey sausage is often a leaner, higher-protein alternative to traditional pork sausage, making it a good option for those managing their weight or building muscle.
Mind the Additives: As a processed meat, turkey sausage's nutrition can be affected by fillers and high sodium content, which vary by brand.
Pair with Whole Foods: To create a balanced meal, pair turkey sausage with whole grains and plenty of vegetables, as advised by nutrition experts.

Demystifying the Protein in Turkey Sausage

While often promoted as a healthier, leaner alternative to pork sausage, the protein content of turkey sausage is not a fixed number. It is heavily influenced by the specific brand, the cut of meat used, and the form it takes, such as links, patties, or bulk. Understanding these nuances is crucial for anyone counting macros or trying to maximize their protein intake.

Protein in a Single Turkey Sausage Link

For many, breakfast involves quick and easy pre-cooked links. The protein content here varies significantly. For example:

Jones Dairy Farm offers All Natural Golden Brown® Turkey Sausage Links with 10 grams of protein per serving (a serving being one link).
Conversely, some Jimmy Dean Fully Cooked Turkey Sausage Links contain 13 grams of protein per serving, though this might refer to a multi-link serving.

Protein in a Single Turkey Sausage Patty

Patties are another popular breakfast item, and their nutritional value also differs by brand.

Boar's Head All Natural Turkey Sausage Patties contain 7 grams of protein per patty serving.
Jimmy Dean Fully Cooked Turkey Sausage Patties offer 13 grams of protein, a significant difference.

Protein in Bulk Turkey Sausage

When buying bulk or Italian-style turkey sausage, the protein is typically measured per a standard weight. Strongr Fastr indicates that Italian turkey sausage can provide up to 20 grams of protein per a 3.5-ounce (100-gram) serving. This often translates to a higher protein-to-fat ratio than pre-formed links or patties, depending on the cut of turkey meat used.

Factors Influencing Protein Content

The wide range of protein content in turkey sausage can be attributed to several manufacturing factors:

Meat-to-Filler Ratio: High-quality sausages will have a simple ingredients list with a high percentage of lean meat. Less healthy options may use fillers like breadcrumbs or starches, which increase carbohydrate content and reduce the overall protein percentage per serving.
Cut of Meat: The protein and fat content can change depending on whether the sausage is made from lean turkey breast or a mix of breast and dark meat.
Processing: As a processed meat, turkey sausage's nutritional profile is also affected by other additives. High sodium levels are common, and manufacturers may use celery powder or other ingredients as preservatives.

Comparing Turkey Sausage with Other Breakfast Meats

Turkey sausage is frequently compared to its pork counterpart, and for good reason. For those looking for a leaner option, turkey often comes out ahead. Here is a comparison of typical nutrition values based on search findings:


Feature	Turkey Sausage	Pork Sausage
Protein (per ~2 sausages/100g)	~19g	~11g
Fat (per ~2 sausages/100g)	Significantly lower (e.g., 5.6g)	Significantly higher (e.g., 23-38g per link)
Saturated Fat	Lower	Higher
Calories	Lower	Higher

Note: These are general figures. Always check the specific product label for accurate nutritional information.

Making a Healthy Choice: Tips for Consumers

When navigating the grocery store aisles, follow these tips to select the healthiest turkey sausage option for your nutritional goals:

Read the Ingredient List: Look for a short, recognizable list of ingredients. The first ingredient should be turkey, and a high meat percentage (around 80% or more) is preferable.
Monitor Sodium: Sausages are notorious for high sodium content. Compare brands and choose the one with the lowest milligrams of sodium per serving, or opt for low-sodium varieties.
Check Fat Content: Assess both total fat and saturated fat. Turkey sausage can still vary in fat content depending on the cut of meat used. Look for options with less than 5g of saturated fat per 100g.
Consider the Source: Shopping at a local butcher or farmers' market can be a great way to find fresh, higher-quality sausages with fewer additives and fillers.

Incorporating Turkey Sausage into Your Diet

For a balanced meal, pair your turkey sausage with nutrient-dense foods. Instead of serving it with refined carbohydrates, try combining it with a mix of colorful vegetables, whole grains, or eggs. For example, a scramble with turkey sausage, spinach, and bell peppers can be a protein-packed and satisfying meal. For dinner, bulk turkey sausage can be crumbled into a pasta sauce or used in a low-carb casserole.

For a detailed guide on how to choose healthier sausages, click here.

Conclusion

Understanding how much protein is in 1 turkey sausage requires looking beyond a single, fixed number. It's a variable metric dependent on the brand, product type, and manufacturing process. By diligently checking nutritional labels for meat content, sodium, and fat, consumers can make a healthier choice that aligns with their dietary needs. As a lean, high-protein alternative to pork, turkey sausage can be a beneficial part of a balanced diet when selected wisely and consumed in moderation, complementing other whole foods for optimal nutrition.

Frequently Asked Questions

Yes, turkey sausage is generally considered a good source of high-quality protein, often containing a higher protein-to-fat ratio than its pork equivalent, making it suitable for a balanced diet.

Two average turkey sausages can contain around 19g of protein, while two pork sausages may have only 11g. Turkey sausage also typically has significantly less fat and calories.

Yes, the protein content can differ between patties and links, even within the same brand. For example, some patties might have less protein per serving than links, so it's always best to check the product label.

The variation in protein content is due to the meat-to-filler ratio, the cut of turkey used (leaner breast meat vs. dark meat), and the overall processing and additives involved in the sausage's production.

Not all turkey sausage is equally healthy. Since it is a processed meat, it can be high in sodium. Look for products with simple ingredients, high meat percentage, and lower sodium to make the healthiest choice.

Yes, bulk or Italian-style turkey sausage is very versatile and can be used in a variety of dishes. It works well in pasta sauces, pizzas, and casseroles, offering a lean protein boost.

Incorporating high-protein foods like turkey sausage into your diet can be helpful for weight loss. Protein increases satiety, which can lead to consuming fewer calories overall. The leaner nature of turkey sausage also helps reduce fat and calorie intake.