Nutrition Diet: What Are the Healthiest Sausages You Can Buy?

October 21, 2025 •

4 min read

Not all sausages are created equal, with the nutritional content varying widely between brands and types. The trick to finding what are the healthiest sausages you can buy lies in checking the label for lean meat, low saturated fat, and minimal additives.

Quick Summary

This guide reveals how to identify nutritious sausages by prioritizing high meat content, lower fat, and less sodium. It examines the best lean meat and plant-based choices to make healthier dietary decisions.

Key Points

Check Labels: Prioritize sausages with high lean meat content, ideally over 70-80%, to ensure quality and nutrition.
Choose Leaner Meats: Opt for sausages made from chicken, turkey, or game meat like kangaroo, as they are naturally lower in fat and calories than pork or beef.
Monitor Sodium Levels: Look for products with less than 500mg of sodium per 100g serving to support heart health.
Read Ingredient Lists: Simple ingredients with minimal additives, fillers, or preservatives are a sign of a healthier, higher-quality sausage.
Consider Plant-Based Options: Plant-based sausages can be a healthy, low-saturated-fat alternative, but be mindful of processing and sodium levels which vary by brand.
Cook Healthily: Grill, bake, or poach sausages instead of frying to reduce overall fat intake.

Understanding the Nutritional Differences

When navigating the sausage aisle, the sheer variety of products can be overwhelming. However, understanding the core nutritional components can simplify the process and help you make informed decisions for a healthier diet.

Fat and Saturated Fat

Sausages are traditionally made from ground meat, fat, and seasonings. The type and cut of meat used significantly impact the final fat content. For example, traditional pork or lamb sausages often contain fattier cuts, resulting in higher levels of total and saturated fat. Saturated fat is a concern for heart health, as high intake can raise cholesterol levels. Leaner meats, such as chicken breast, turkey, and kangaroo, naturally produce a lower-fat sausage.

Sodium

Sodium is another major component of concern, especially in processed meats. It is added for flavour, as a preservative, and to improve texture. Consuming high levels of sodium can increase blood pressure, so seeking lower-sodium options is a good strategy. Many brands now offer reduced-sodium versions, but it's crucial to check the nutrition facts label, as sodium levels can vary dramatically even within the same brand.

Fillers and Additives

Cheaper, lower-quality sausages often contain bulking agents like rusk, breadcrumbs, or rice to reduce costs. These fillers and other additives, like preservatives and stabilisers, can lessen the overall meat content and nutritional value. The healthiest options generally feature a simple, short list of ingredients, primarily consisting of high-quality meat, herbs, and spices.

What to Look for on the Label

Making a quick but healthy choice at the store requires knowing exactly what to look for. Here's a checklist to guide your selection:

High Meat Content: Aim for sausages with at least 70-80% meat. A higher meat-to-filler ratio indicates a more nutrient-dense product.
Low Saturated Fat: Look for products with less than 5g of saturated fat per 100g serving. Choosing leaner meat types like poultry will help with this.
Reduced Sodium: Search for sausages with less than 500mg of sodium per 100g, or ideally even lower.
Simple Ingredients: Opt for products with minimal ingredients and a clear list you can understand. Avoid long lists of additives, flavour enhancers like MSG, and preservatives like sulphites.
Natural Casings: Natural casings are more digestible and offer a better texture compared to some synthetic alternatives.

Meat vs. Plant-Based: A Nutritional Comparison

For those seeking alternatives to traditional meat, plant-based sausages have become a popular option. Here’s how they stack up nutritionally:


Feature	Lean Meat Sausages (e.g., Chicken)	Plant-Based Sausages (e.g., Soy/Pea Protein)
Saturated Fat	Generally low, especially in skinless poultry.	Very low, often <1g per serving.
Protein	Good source of complete protein.	High protein content, similar to meat.
Sodium	Varies widely by brand; can be high.	Can be high due to flavouring, check label.
Fillers	Minimal in high-quality options.	Can contain fillers and thickeners.
Processing	Generally less processed if from a butcher.	Often highly processed with a long ingredient list.
B Vitamins & Iron	Good source, especially B12 and iron.	May be fortified, but natural levels vary.

Both lean meat and plant-based sausages can be part of a healthy diet, but the quality of ingredients is paramount. Plant-based options are a good choice for those wanting to reduce saturated fat and cholesterol, but watch out for processing and sodium. Always compare brands and read the labels carefully, regardless of the type of sausage.

Smart Ways to Enjoy Healthier Sausages

Choosing the right sausage is only part of the equation; how you prepare and serve it matters too.

Pair with Vegetables: Serve your sausages with a colourful medley of roasted or grilled vegetables. This adds vitamins, minerals, and fibre to your meal, creating a more balanced plate.
Reduce Fat in Cooking: Instead of frying in oil, opt for healthier cooking methods like grilling, baking, or poaching. Grilling allows excess fat to drip away, while baking provides even heat without adding extra oil.
Watch Portion Sizes: Portion control is key to enjoying sausages in moderation. Having one or two sausages as part of a larger, balanced meal is a more prudent choice than making them the main focus.
DIY Sausages: For complete control over ingredients, you can make your own healthy sausages at home using lean meat, fresh herbs, and spices.
Go to the Butcher: While supermarket brands offer options, local butchers often use higher-quality cuts of meat with fewer additives. It's worth asking them about their sausage ingredients.

Conclusion

While sausages have a reputation for being unhealthy, selecting the right product and preparing it with care can make them a nutritious and flavourful part of your diet. By prioritizing options with high lean meat content, low saturated fat, and reduced sodium—such as those made from chicken, turkey, or game meat—you can enjoy this meal without guilt. Remember to scrutinise ingredient lists, control portion sizes, and pair them with plenty of nutrient-rich vegetables. With a mindful approach, you can enjoy a satisfying sausage meal while staying on track with your health goals. For further tips, consider visiting the Healthy Food Guide website for their expert advice on choosing healthy food products.

Frequently Asked Questions

Yes, generally, chicken sausages are healthier than pork sausages. Chicken is a leaner meat, so chicken sausages typically contain fewer calories and less saturated fat than their pork counterparts, assuming they are made from lean cuts.

A high meat content in sausages is typically considered to be 70% or more. Choosing sausages with a higher percentage of meat and fewer fillers like rusk or breadcrumbs indicates a higher-quality and more nutritious product.

No, plant-based sausages are not always healthier. While they are often lower in saturated fat, many are highly processed and contain high levels of sodium and additives. It's essential to check the nutritional label and ingredient list for a healthier choice.

You can reduce fat by choosing leaner sausages and cooking them on a grill, which allows excess fat to drain away. Another method is to drain off the fat after cooking and pat the sausages with a paper towel.

Not necessarily. While gourmet or flavoured sausages can be delicious, the added ingredients like cheese, herbs, or spices can sometimes increase the sodium and calorie content. It's important to check the nutritional information for these varieties.

A healthy serving size for sausages is typically one to two links as part of a balanced meal. Portion control is a key factor in keeping the intake of saturated fat and sodium in check.

To find a low-sodium brand, check the nutritional information on the packaging and compare sodium levels between different products. Some brands explicitly state they offer reduced-sodium options, and looking for these can be helpful.