Italian sausage is a popular staple in many kitchens. It can be used in a variety of dishes, from pasta sauces to breakfast sandwiches. Many people opt for the convenient pre-packaged sausages from Costco, which offers their Kirkland Signature mild Italian sausage links. But how many calories are actually in one Costco mild Italian sausage?
Quick Answer
Each Costco mild Italian sausage link contains approximately 140 calories.
Calorie Count for Costco Mild Italian Sausage
To determine the calorie content of Costco mild Italian sausage, we need to examine the nutrition facts label on the packaging. Costco provides the following nutrition information for their Kirkland Signature mild Italian sausages:
| Serving Size | 1 link (71g) |
|---|---|
| Calories | 140 |
| Total Fat | 11g |
| Saturated Fat | 4g |
| Cholesterol | 45mg |
| Sodium | 350mg |
| Total Carbohydrate | 2g |
| Protein | 8g |
As you can see, the nutrition facts label states that a single link of Kirkland Signature mild Italian sausage contains 140 calories. This is the total calorie content for one sausage link weighing approximately 71 grams.
Breakdown of Calories
Now that we know there are 140 calories in a Costco mild Italian sausage link, let’s break that down further. The calories in the sausage come from the protein, fat, and trace carbohydrates it contains.
There are 8 grams of protein in each link, which amounts to 32 calories from protein (each gram of protein contains 4 calories).
The sausage also contains 11 grams of total fat, equaling 99 calories from fat (each gram of fat provides 9 calories). 4 grams come from saturated fat, contributing 36 of those fat calories.
Finally, there are 2 grams of carbohydrate making up the remaining 8 calories (each gram of carbohydrates has 4 calories).
Adding up the calories from protein, fat, and carbohydrates, we get the total of 140 calories per Italian sausage link from Costco.
Costco Mild Italian Sausage Nutrition Facts
Now that we know the basic calorie content, let’s take a more in-depth look at the nutrition facts and ingredients for Costco’s mild Italian sausage links.
Full Nutrition Facts
Here are the complete nutrition facts for a 71 gram mild Italian sausage link from Costco:
| Calories | 140 |
|---|---|
| Calories from Fat | 99 |
| % Daily Value* | |
| Total Fat | 11g 17% |
| Saturated Fat | 4g 20% |
| Trans Fat | 0g |
| Cholesterol | 45mg 15% |
| Sodium | 350mg 15% |
| Total Carbohydrate | 2g 1% |
| Dietary Fiber | 0g 0% |
| Sugars | 0g |
| Protein | 8g |
| Vitamin A | 0% |
| Vitamin C | 0% |
| Calcium | 2% |
| Iron | 6% |
*Percent Daily Values are based on a 2000 calorie diet.
Ingredients
Costco mild Italian sausage contains the following ingredients:
- Pork
- Water
- Salt
- Dextrose
- Spices
- Romano cheese made from cow’s milk
- Garlic powder
- Sodium phosphates
- Cultured celery powder
- Natural flavorings
- Sodium erythorbate
- Sodium nitrite
Comparing Calories to Other Sausages
Now that we know the calorie count for Costco mild Italian sausage, how does it compare to other popular sausage varieties?
Beef Sausage
Beef sausages tend to be slightly higher in calories than Italian pork sausages. For example, a typical 71g beef sausage link contains around 160 calories.
Bratwurst
Bratwurst sausages are very close to Italian sausage in calories. A 71g bratwurst link has about 145 calories.
Breakfast Sausage
Breakfast sausage links are often smaller than Italian sausage links. A typical 50g breakfast sausage contains around 130 calories.
Andouille Sausage
Spicy andouille sausage has a similar calorie profile to Italian sausage, with approximately 145 calories in a 71g link.
Chicken Sausage
Chicken sausages are generally lowest in calories. A 71g chicken sausage link may have around 110-120 calories.
So Costco’s mild Italian pork sausages are fairly average in calories compared to other popular sausage varieties.
Tips for Enjoying Costco Sausages
Here are some tips for enjoying Costco mild Italian sausage links while keeping calories in check:
Watch Portion Sizes
Stick to one link as a serving rather than eating multiple sausages to limit excess calorie intake.
Bulk Up Meals with Veggies
Add plenty of lower calorie vegetables like peppers, onions, broccoli, etc. to meals featuring the sausage.
Opt for Healthy Cooking Methods
Grill, bake, or poach the sausages instead of frying in oil to reduce calories.
Avoid High-Calorie Toppings/Condiments
Skip high-fat cheeses, creamy sauces, etc. as garnishes and opt for lower calorie options like mustard or salsa.
Balance with Lower Calorie Sides
Serve sausages with side dishes like a salad, roasted vegetables, or cauliflower rice instead of pasta or potatoes.
Following healthy cooking methods and building balanced plates can allow you to enjoy Costco’s tasty mild Italian sausage links as part of a calorie-conscious diet.
Costco Mild Italian Sausage Recipe Ideas
Here are some recipe ideas for enjoying Costco mild Italian sausage that add lots of flavor without excess calories:
Sausage Pepper Sandwiches
Grill or pan fry Costco sausages. Serve in a whole wheat roll with roasted peppers and onions. Sprinkle with a little grated Parmesan cheese.
Sausage and Cabbage Skillet
Brown sausage crumbles. Add chopped cabbage, onions, garlic, and seasonings. Saute until tender.
Sausage Tomato Sauce with Zoodles
Cook sausage and slice. Make a simple sauce with canned diced tomatoes. Toss with spiralized zucchini noodles.
Sausage and Veggie Foil Packs
Arrange sausage links with potatoes, carrots, broccoli, etc. Wrap in foil and bake. Easy clean up!
Sausage Drop Biscuits
Mix cooked sausage with biscuit dough. Spoon dough and sausage balls onto a baking sheet. Bake until golden brown.
With a little creativity, Costco’s mild Italian sausage links can be used to make flavourful, lower calorie meals the whole family will love.
Nutrition Tips for Costco Mild Italian Sausage
If you are watching your nutrition and waistline, here are some additional tips for enjoying Costco mild Italian sausages:
Watch Saturated Fat
Sausage is high in saturated fat, which can raise cholesterol levels. Limit to 1-2 servings per week.
Increase Fiber
Sausage itself is very low in fiber. Be sure to add high fiber side dishes like whole grains, veggies, or beans.
Pick Whole Grains
Opt for whole grain buns, pasta, or brown rice instead of refined grains to increase nutrition.
Hydrate with Water
Swap sugary drinks for water to cut empty calories and stay hydrated.
Compare Sodium Levels
Costco sausage contains 15% of the daily value for sodium per link. Look for low sodium varieties if needed.
By building a balanced plate and making smart substitutions, you can satisfy your sausage cravings while maintaining overall good nutrition.
Cost Analysis of Costco Mild Italian Sausage
In addition to nutrition, many consumers also consider cost when purchasing groceries. Here is a cost comparison of Costco mild Italian sausage versus other grocery stores.
Serving and Package Size
- Costco: 11 sausages per pack, 71g per sausage
- Average grocery store: 4 sausages per pack, 71g per sausage
Cost Comparison
| Store | Package Price | Price Per Sausage Link |
|---|---|---|
| Costco | $9.99 | $0.91 |
| Kroger | $4.49 | $1.12 |
| Publix | $4.99 | $1.25 |
| Albertsons | $5.49 | $1.37 |
As you can see, Costco offers the lowest cost per sausage link at $0.91. Purchasing the larger 11-pack brings significant savings compared to regular grocery stores. This makes Costco mild Italian sausage a budget-friendly option for shoppers looking to save money.
Should You Buy Costco Mild Italian Sausage?
After reviewing the nutritional content, cost, and recipes for Costco mild Italian sausage, should you add it to your shopping list? Here are some key advantages and considerations:
Pros
- Provides lean protein at just 8g per link
- Lower in fat and calories than many beef sausages
- Typically costs less than grocery store brands
- Easy to find near deli section at Costco
- Adds lots of flavor to meals and recipes
Cons
- Still relatively high in saturated fat and sodium
- Not as nutritious as chicken sausage
- Requires a Costco membership to purchase
- May need to freeze extras if not using quickly
Overall, Costco’s mild Italian sausage is one of the more nutritious pork sausage options available. The fatty acid profile is better than traditional breakfast sausage and bratwurst. The cost per link is very budget-friendly, especially if you have ways to use up an 11-pack before it expires. Following healthy cooking methods and building balanced meals can make it easy to enjoy the convenience, flavor, and value of Costco sausages!
Conclusion
Costco’s Kirkland Signature Mild Italian sausages provide a delicious and protein-rich addition to many meals. Each 71 gram link contains about 140 calories, with 8 grams of protein. This calorie count is fairly standard when compared to other popular sausage varieties. The key is practicing portion control and balancing the sausage alongside lower calorie vegetables, grains, etc.
At just $0.91 per link when purchased in the 11-pack, Costco Italian sausage is very budget-friendly. The price is noticeably lower than the same product at most grocery stores. Overall, Costco mild Italian sausage can be a convenient, inexpensive, and tasty product for shoppers who buy in bulk and are mindful of their calorie intake.
