How many Calories are in a Costco mild Italian sausage?

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.


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 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:


  • 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


  • 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!


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.

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