Which is Healthier, Chicken or Turkey Sausage? An In-Depth Comparison

November 12, 2025 •

4 min read

According to the Food Network, both chicken and turkey sausages are significantly lower in calories and fat compared to traditional pork sausage, making them popular alternatives. But when you pit these two poultry products against each other, which is healthier, chicken or turkey sausage? The answer is more complex than a simple head-to-head comparison, as the nutritional profile is heavily influenced by the specific cuts of meat used and the manufacturer's recipe.

Quick Summary

A direct comparison between chicken and turkey sausages is misleading without examining processing, added ingredients, and the cut of meat. While both are leaner than pork, factors like sodium, fat, and preservatives can differ dramatically between brands. Consumers must read labels carefully to determine the healthier choice based on their individual dietary needs.

Key Points

Label reading is crucial: The nutritional difference between chicken and turkey sausage is less important than the differences between brands in terms of processing, sodium, and fat content.
Beware of hidden fat and sodium: Some manufacturers add fat to chicken or turkey sausage for flavor and texture, and high levels of sodium are common for preservation.
Choose high-quality ingredients: Look for sausages with a high percentage of lean meat and a simple ingredient list, avoiding excessive fillers and preservatives like nitrates.
Prioritize based on dietary needs: If minimizing saturated fat is your goal, some turkey options may be slightly leaner. If focusing on protein, both are excellent sources, but turkey might offer a marginal edge.
Consider all factors: A healthy choice depends on your overall diet. Either chicken or turkey sausage can be part of a balanced meal if you select low-sodium, low-fat varieties and consume them in moderation.
Consult comparative resources: Use reliable sources to compare specific brands, as nutritional values can vary dramatically even within the same poultry type.

Comparing Chicken and Turkey Sausage: What the Labels Don't Tell You

At first glance, both chicken and turkey sausages appear to be healthier alternatives to traditional pork. They are typically lower in calories and fat, but a closer look at the processing and ingredients is essential for making an informed choice. The "healthiness" of your sausage depends less on the poultry type and more on what else is in the link.

Nutritional Breakdown: What's Really in Your Sausage?

While the base meats are important, the manufacturing process adds or removes key nutritional components. Fat and sodium content can fluctuate widely from one brand to another, and even between different products from the same brand. For instance, a chicken and apple sausage will have a different profile than a spicy Italian chicken sausage.

Fat and Calories

Overall, turkey tends to be slightly leaner than chicken when comparing similar cuts, such as skinless breast meat. However, sausage recipes often use a combination of light and dark meat, and fat is sometimes added to improve flavor and texture. This means a low-fat turkey sausage could still have a higher fat content than an extra-lean chicken sausage from a different brand. It is crucial to check the saturated fat content, which can raise cholesterol levels, and aim for options with less than 5g per serving.

Protein

Both chicken and turkey are excellent sources of high-quality protein, containing all nine essential amino acids. Some sources suggest turkey contains marginally more protein per serving, but the difference is often negligible, especially in a processed product. For building and repairing muscle or for weight management, both sausages are effective.

Sodium

Perhaps the most critical factor to evaluate is sodium. As with all processed meats, sausages are typically high in salt, which is used for flavor and preservation. Sodium levels can vary significantly, with some products containing over 500mg per 100g. For heart health, it is wise to choose a brand that specifically advertises lower sodium content. For example, some 'reduced sodium' products are available, but a careful reading of the nutritional information is still necessary.

Additives and Preservatives

Beyond the basic macronutrients, additives play a significant role in a sausage's health profile. Many manufacturers use preservatives like nitrates and nitrites to extend shelf life and improve appearance. While their levels are regulated, high consumption has been linked to health concerns. Look for brands that are nitrate-free for a cleaner option. Fillers, such as starches or gluten, can also impact the product's nutritional quality. High-quality sausages will have a high meat percentage (ideally over 80%) and minimal added fillers.

Comparison Table: Chicken vs. Turkey Sausage (Varies by Brand)


Feature	Lean Chicken Sausage	Lean Turkey Sausage	Considerations
Calories	Often slightly higher due to fat content in some cuts.	Often slightly lower, especially with white meat.	Check for specific cuts (breast vs. dark meat) and added fat.
Protein	High-quality source; slightly less per 100g compared to turkey.	High-quality source; slightly more per 100g compared to chicken.	Both are excellent protein sources for muscle and satiety.
Total Fat	Varies widely, can be higher than turkey depending on brand and cut.	Varies widely, can be lower than chicken depending on brand and cut.	Always check the nutrition label for specifics, especially saturated fat.
Saturated Fat	Generally lower than pork, but depends on added fat.	Generally lower than pork, and often slightly lower than chicken.	Look for less than 4g per serving for heart health.
Sodium	Varies significantly between products; can be very high.	Varies significantly; can be just as high as chicken or pork.	Choose a 'low sodium' or 'reduced sodium' product and compare labels.
Vitamins & Minerals	Good source of B-vitamins, iron, and zinc. High in vitamins A and E.	Good source of B-vitamins, zinc, and selenium. High in B12 and folate.	Both offer valuable nutrients, but turkey can be richer in some, chicken in others.

The Final Verdict: How to Choose a Healthy Sausage

For most people, the decision between chicken and turkey sausage boils down to personal preference and careful label-reading. The differences between brands are often more significant than the inherent nutritional differences between the two types of poultry. Consumers should be diligent about checking sodium and saturated fat levels, and prioritize products with minimal additives and fillers.

To ensure you are making the healthiest choice, follow these guidelines:

Compare brands, not just poultry types: Look past the name and examine the nutritional information side-by-side. Opt for high-quality, minimally processed options.
Prioritize low sodium: Excess sodium is a primary health concern with processed meats. Seek out low-sodium varieties or limit your intake.
Check the fat content: Look for options with low saturated fat to support heart health.
Read the ingredient list: A shorter, simpler ingredient list with a high meat percentage is a good indicator of quality. Consider nitrate-free options if that is a priority.

Conclusion: Informed Choices for Healthier Eating

In conclusion, there is no single answer to whether chicken or turkey sausage is definitively healthier. While both are leaner alternatives to pork, their nutritional quality is highly dependent on processing and additives. By becoming a savvy shopper and comparing nutrition labels for fat, sodium, and ingredients, you can find a healthy poultry sausage that fits your dietary needs without sacrificing flavor. Ultimately, moderation and an understanding of the product's true composition are key to incorporating these sausages into a balanced, healthy diet.

For more expert advice on healthy food swaps, consult resources like WebMD, which can provide guidance on heart-healthy alternatives for various food categories.

Frequently Asked Questions

Not necessarily. While turkey meat can be naturally leaner, the fat content of both chicken and turkey sausages depends on the cuts of meat used (light vs. dark) and the recipe. Some chicken sausages, particularly extra-lean varieties, can be lower in fat than certain turkey sausage products.

To find a low-sodium option, you must carefully read and compare nutrition labels. Sodium levels vary widely between brands. Look for products labeled 'low sodium' or 'reduced sodium' and always check the milligrams of sodium per serving to make the best choice.

Some health experts are concerned about the link between nitrates/nitrites in processed meats and an increased risk of certain cancers. To minimize this risk, choose brands that are specifically labeled 'nitrate-free' or 'nitrite-free'.

While some studies indicate that turkey may have slightly more protein per serving, the difference between chicken and turkey sausage is often minor. Both are excellent sources of high-quality protein.

Marketing can be misleading. A package might advertise 'less fat,' but it could still be high in sodium or other additives. Always verify marketing claims by checking the nutritional information panel and ingredient list.

For weight loss, the key is to manage overall calorie and fat intake. Both lean chicken and turkey sausage can be good options due to their high protein content, which promotes satiety. The 'better' option is the one that is lowest in calories and unhealthy fats, which requires comparing specific brands.

The best approach is to compare the nutrition labels of multiple brands, focusing on saturated fat and sodium content. Prioritize products with a simple ingredient list, a high meat percentage, and minimal additives or fillers.