What Sausages Are Low in Salt? A Guide to Healthier Nutrition Diet Choices

November 11, 2025 •

4 min read

According to a survey by Action on Salt, some leading sausage brands have shockingly high salt levels, with the saltiest sausages containing three times more salt than the lowest. For those mindful of their sodium intake, understanding what sausages are low in salt is crucial for making informed choices for a healthier nutrition diet.

Quick Summary

Many sausages are high in sodium, but options exist for those seeking lower-salt alternatives. This guide explains how to identify healthier sausages by reading labels, highlights low-sodium brands, and offers tips for making your own flavorful, reduced-salt versions at home.

Key Points

Check Nutrition Labels: Look for "low sodium" (140mg or less per serving) or a low % Daily Value to find healthier options.
Seek Leaner Meats: Sausages made from turkey, chicken, or kangaroo are often naturally lower in fat and salt compared to pork or beef varieties.
Consider Plant-Based Sausages: Many vegetarian and vegan sausages, like those from Quorn or Beyond Meat, offer lower-salt alternatives.
Look for High Meat Content: Products with a high percentage of meat (e.g., 80%+) typically contain fewer salty fillers and additives.
Prioritize Homemade Options: Making your own sausages allows for complete control over sodium levels, using herbs and spices for flavor instead of excessive salt.

The Hidden Salt in Your Sausages

Sausages are a convenient and popular food, but they are often packed with salt, which acts as a flavor enhancer and a preservative. The World Health Organization (WHO) recommends that adults consume less than 2,000 mg of sodium (equivalent to 5g of salt) per day, yet many popular sausages can contribute a significant portion of this daily limit in just one serving. Excessive sodium intake is linked to high blood pressure, a major risk factor for heart disease and stroke. Therefore, choosing low-salt sausages is a vital step toward a heart-healthy nutrition diet.

How to Identify Low-Salt Sausages

Navigating the supermarket for low-sodium products requires a bit of detective work. The key is to be a savvy label reader.

Look for 'Low Sodium' Claims: The FDA defines "low sodium" as 140 mg or less of sodium per serving. Other labels to look for include "reduced sodium," which means at least 25% less sodium than the standard version, or "no salt added," though it's important to remember that the food may still contain natural sodium.
Compare the Nutrition Facts: Always compare the sodium content across different brands. The Nutrition Facts panel will list the sodium content per serving. A food with a % Daily Value of 5% or less for sodium is generally a good choice, while anything over 15% is considered high.
Prioritize a Higher Meat Content: Look for sausages with a high percentage of meat, ideally at least 80%. These often contain fewer fillers and additives, including excessive salt. Sausages from local butchers may also contain fewer additives than mass-produced options.
Consider Leaner Meats: Sausages made from leaner meats like chicken, turkey, or kangaroo are often lower in both fat and sodium than their pork or beef counterparts. Be aware, however, that some turkey sausages can still be high in sodium, so checking the label is essential.

Brands Offering Lower-Sodium Options

Several brands and types of sausages are known for being lower in salt than traditional varieties. It's always best to check the specific product label, as sodium content can vary significantly, even within the same brand's product line.

Applegate Naturals: This brand offers several lower-sodium and clean-ingredient options, such as their Chicken & Maple Breakfast Sausage Patties.
Al Fresco Chicken Sausages: Praised for their minimally processed ingredients and balanced macros, these chicken sausages can be a flavorful and lower-sodium choice.
Meadow Creek Sausage: This Canadian company specifically markets reduced-sodium options, demonstrating a significant reduction in sodium compared to competitors.
Turkey Shoppe: Their "Zesty No Salt Sausage" is a notable option for those who need a truly no-added-salt product.
Quorn: Many of Quorn's vegetarian sausages are highlighted for being low in salt.
Look for Store-Specific Options: Some supermarkets carry their own lower-salt sausage varieties. For instance, Action on Salt has previously identified options like Waitrose Pork Toulouse Style and Sainsbury's Be Good To Yourself Extra Lean Cumberland sausages as having lower salt levels.

Making Your Own Low-Salt Sausages at Home

For ultimate control over sodium, making your own sausages is the best option. It allows you to use fresh, high-quality ingredients and replace salt with other flavor-boosting spices and herbs.

Start with No-Salt-Added Ground Meat: Look for ground pork, turkey, or chicken that has no salt added during processing. All meat naturally contains some sodium, but this ensures no extra salt is included. Ground turkey or chicken will result in a leaner sausage.
Rely on Herbs and Spices: Flavor your homemade sausages with a robust mix of herbs and spices rather than relying on salt. Options include fennel seeds, paprika, sage, rosemary, thyme, garlic powder, onion powder, and red pepper flakes.
Consider Other Flavor Boosters: A touch of maple syrup or a low-sodium Worcestershire sauce can add depth and richness without adding much sodium. Ingredients like red wine vinegar can also add a sharp flavor to compensate for less salt.
Experiment with Meat Alternatives: For a vegetarian or vegan option, consider creating your own meat-free sausages from chickpeas, polenta, or quinoa.

Comparison Table: Low-Salt Sausage Options vs. High-Salt


Feature	Low-Salt Sausage (e.g., Homemade, specialty brand)	High-Salt Sausage (e.g., some processed brands)
Sodium Content	Typically < 140 mg per serving	Can be > 600 mg per serving or higher
Ingredients	Whole, recognizable ingredients; lean meat (turkey, chicken) or plant-based proteins, herbs, and spices	Often includes fillers, preservatives, and high levels of sodium
Flavor	Derived from natural spices and herbs, resulting in a cleaner, less salty taste	Pungent, salty flavor due to high sodium content
Health Impact	Supports heart health by reducing blood pressure risk	Increases risk of high blood pressure and other cardiovascular issues
Control	Full control over sodium levels and ingredients when made at home	Little to no control over ingredients or sodium levels in the final product

Conclusion

For those committed to a healthier nutrition diet, particularly with a focus on lowering sodium, it is entirely possible to enjoy sausages. By becoming a conscious consumer and scrutinizing nutrition labels, you can find commercially available options that are lower in salt. Even better, by making your own sausages at home, you can customize the flavor profile while having complete control over your sodium intake. Whether you opt for a store-bought brand like Applegate or Meadow Creek, or craft your own from scratch, prioritizing low-salt choices is a delicious and heart-healthy decision.

Authoritative Outbound Link

For further reading on the impact of sodium on health and a guide to low-sodium diets, refer to the American Heart Association.

Frequently Asked Questions

According to the FDA, a food can be labeled "low sodium" if it contains 140 mg or less of sodium per serving. Products with 35 mg or less per serving are considered "very low sodium".

Not necessarily. While they are often leaner and can be lower in salt than pork or beef sausages, some can still contain high levels of sodium, depending on the brand and how they are processed. It is always important to read the nutrition label.

Choose products explicitly labeled "low sodium" or "reduced sodium," or opt for homemade versions where you control the ingredients. You can also minimize other sources of salt throughout the day and pair sausages with fresh, low-sodium vegetables.

To add flavor without extra salt, use spices like paprika, fennel seeds, sage, rosemary, thyme, garlic powder, onion powder, black pepper, and red pepper flakes. These can create a robust flavor profile in your homemade sausage.

Local butchers often offer fresher sausages with fewer additives and preservatives. However, the sodium content can vary, so it's best to ask them directly about their salt levels or for recommendations on lower-sodium options.

Brands known for lower-sodium products include Applegate Naturals, Al Fresco, and Meadow Creek Sausage. Some stores also offer specific "reduced sodium" or store-brand alternatives.

Vegetarian and vegan sausages can be made from a variety of ingredients, including textured vegetable protein (TVP), tofu, Quorn, chickpeas, grains like quinoa, or other vegetables and spices. Always check the label for sodium content, as it can vary.