Understanding How much salt is in breakfast sausage?

November 11, 2025 •

3 min read

Over 70% of the average person's sodium intake comes from processed and restaurant foods, and breakfast sausage is a significant contributor. Understanding how much salt is in breakfast sausage can help you make more informed decisions for a healthier diet and reduce your risk of high blood pressure and other related conditions. With sodium levels varying widely by brand and type, reading the nutrition label is key.

Quick Summary

This article explores the salt content in various types of breakfast sausages, including fresh, frozen, and homemade options. It compares brand differences and details why manufacturers add high levels of sodium. You'll also learn the recommended daily sodium limits and discover effective strategies for managing your intake, like choosing leaner meats and making sausage at home.

Key Points

Check Labels for Sodium: Use the Nutrition Facts label to compare brands and look for low-sodium or reduced-sodium options, aiming for 5% DV or less per serving.
Consider Making Homemade Sausage: Making your own sausage allows you to use fresh, lean meat and control the salt content completely, relying on herbs and spices for flavor.
Choose Leaner Meats: Opt for turkey or chicken sausages, which are often lower in saturated fat and can be found in lower-sodium varieties compared to traditional pork sausage.
Beware of Hidden Sodium: Remember that sodium levels in processed breakfast sausage are often high due to its role in preservation and texture, not just taste.
Understand Health Risks: Excess sodium from processed foods can increase blood pressure and the risk of heart disease, so being mindful of intake is vital.

Why is breakfast sausage so high in sodium?

Salt is added to breakfast sausage for several key reasons beyond just taste. It plays a crucial role in preserving the meat, helping to extend shelf life and prevent bacterial growth. Additionally, salt aids in the binding of proteins, which is essential for creating the desired texture and juiciness in the sausage. Fresh sausage typically contains 1.5% to 2% salt, while cured varieties may have up to 3.5% for safety during the curing process. These functional requirements often result in a higher sodium content in store-bought sausages.

Typical sodium levels in breakfast sausage

The amount of sodium in breakfast sausage varies considerably depending on the specific product. On average, a 2-ounce serving of store-bought links or patties contains about 415 mg of sodium, which is roughly 18% of the daily recommended limit of 2,300 mg. However, some options contain more or less sodium.

Comparing fresh, frozen, and homemade sausage

Store-Bought Frozen Sausage: Examples include Jimmy Dean Original Pork Sausage Patties (around 490 mg sodium per serving) and Johnsonville Fully Cooked Original Breakfast Sausage Patty (around 370 mg sodium per serving). Frozen options often have higher sodium due to additives for preservation and flavor.
Store-Bought Fresh Links/Patties: Premio Breakfast Sausage Links contain approximately 430 mg of sodium per serving. Another brand, Dutch Farms pork sausage patties, has about 360 mg per two cooked patties. Checking nutrition labels is important to find lower-sodium choices.
Fast-Food Sausage: A single McDonald's sausage patty contains 280 mg of sodium.
Homemade Sausage: Preparing sausage at home allows for significant control over sodium levels. Using lean ground meat and seasoning with herbs and spices instead of salt can result in patties with as little as 35-75 mg of sodium.

The risks of high sodium intake from processed meats

High sodium consumption, often from processed foods like breakfast sausage, is linked to several health problems. The average American's daily sodium intake (around 3,400 mg) exceeds the recommended limit of 2,300 mg, and for some, the advised limit is 1,500 mg. Excessive sodium can lead to:

High blood pressure: This is a major consequence of high sodium intake, as it increases blood volume and puts strain on the cardiovascular system.
Increased risk of heart disease and stroke: Hypertension is a significant factor in these conditions.
Kidney damage: High sodium intake can overwork the kidneys, potentially leading to disease.
Other issues: Elevated sodium is also associated with stomach cancer, osteoporosis, and kidney stones.

Strategies for lowering your sodium intake from breakfast sausage

Managing sodium intake from breakfast sausage is achievable with careful choices:

Examine nutrition labels: Look at the sodium content in milligrams and the % Daily Value. Choose products labeled “low sodium” (140 mg or less per serving) or “reduced sodium” (at least 25% less than the standard).
Prepare sausage at home: Making sausage from scratch is the most effective way to control sodium. Use lean meats and flavor with herbs and spices instead of salt.
Select leaner protein options: Chicken or turkey sausages are often lower in fat, but their sodium content can still vary, so check labels.
Adjust portion sizes: If consuming a higher-sodium store-bought sausage, eat a smaller amount and balance your meal with low-sodium foods.

Comparison of sausage sodium levels


Product Type	Average Sodium (mg) per serving	Serving Size (approximate)	Comments	Sources
Store-Bought Pork Links	410-430	2-3 links (55-76g)	Sodium levels can vary significantly by brand.
Store-Bought Pork Patties	360-490	2 patties (85g)	Often contain higher sodium for preservation.
Fast-Food Sausage Patty	280	1 patty	Convenient but contributes notably to daily sodium intake.
Store-Bought Lean Turkey/Chicken	250-420	2-3 links/1 patty	Generally lower in fat, but sodium content varies by brand.
Homemade Sausage	35-75	1 patty (approx. 25g)	Gives full control over sodium content using fresh ingredients.

Conclusion: Making healthier sausage choices

Breakfast sausage can be a source of high sodium intake. Knowing how much salt is in breakfast sausage and why it's added helps in making healthier choices. By checking nutrition labels, comparing brands, and considering alternatives like making sausage at home or choosing lean turkey or chicken options, you can enjoy sausage while managing your salt consumption. These adjustments can contribute to better heart health and reduce the risk of conditions like high blood pressure.

For more detailed nutritional information and healthy recipe ideas, consider consulting reliable sources like the FDA and American Heart Association.

FDA - Sodium in Your Diet

How can I find healthier breakfast sausage options?

Frequently Asked Questions

For most adults, the recommended daily sodium limit is no more than 2,300 mg per day. For individuals with high blood pressure, the American Heart Association suggests an even lower limit of 1,500 mg.

Yes, homemade breakfast sausage is almost always less salty than store-bought. A homemade patty can contain as little as 35-75 mg of sodium, while store-bought versions often contain hundreds of milligrams per serving.

Salt is added to processed sausage for several reasons, including preserving the meat, enhancing flavor, and improving the binding and texture of the sausage. It helps to prevent bacterial growth and ensures a pleasing, juicy product.

No, rinsing sausage or other processed meats will not significantly reduce the sodium content. The salt is incorporated throughout the meat during processing, not just on the surface.

To check the sodium content, look at the Nutrition Facts label on the packaging. It will list the sodium in milligrams (mg) per serving. Also, check the % Daily Value (%DV) to see how it fits into a full day's diet.

Sausages made from chicken or turkey are often lower in fat, but their sodium content can still be high. It is important to check the label for each product, as some can be lower in sodium, while others may contain significant amounts of added salt.

Healthier alternatives include eggs, unsalted oatmeal, low-fat cottage cheese, and fresh fruit. You can also use lean ground meat with homemade seasonings to create your own low-sodium patties.