Pork link sausage, sometimes called breakfast sausage, is a type of fresh pork sausage sold in links or patties. It’s a popular breakfast meat that can be fried, grilled, or baked and served in a variety of dishes. But with its savory flavor and satisfying fat content, it also packs a caloric punch. So how many calories are actually in those tasty pork links? Let’s take a closer look.
Calories in Pork Link Sausage
The number of calories in pork link sausage can vary greatly depending on the specific brand, ingredients, and serving size. According to the USDA, a typical 3 oz raw pork breakfast sausage link contains about 280 calories.
This breaks down to:
- Total Fat: 24g
- Saturated Fat: 8g
- Cholesterol: 80mg
- Sodium: 520mg
- Total Carbohydrate: 1g
- Protein: 13g
So in a standard 4 oz raw pork breakfast sausage link, you can expect around 375 calories. Once cooked, the calories remain roughly the same but the fat content decreases slightly as some of the fat renders out.
Calories by Brand
While the USDA provides averages, calorie counts can vary between brands based on factors like:
- Lean vs. regular – Lean sausage has slightly less fat and therefore fewer calories.
- Ingredients – More seasonings or add-ins may increase calories.
- Cooking method – Pan-frying adds calories from oil or butter vs. grilling.
Here are the calories for some popular, nationally available pork sausage brands per raw, uncooked 4 oz serving:
| Brand | Calories |
|---|---|
| Jimmy Dean | 370 |
| Oscar Mayer | 370 |
| Hormel | 370 |
| Johnsonville | 340 |
| Bob Evans | 340 |
| Eckrich | 340 |
As you can see, most major brands contain around 370 calories per 4 oz raw link. Johnsonville and Bob Evans lean sausages contain slightly fewer at 340 calories.
Calories When Cooked
When you cook pork sausage links, some of the fat melts off which slightly reduces the calorie count.
Here are the approximate calories for a cooked 4 oz pork sausage link:
- Pan-fried: 330 calories
- Grilled: 320 calories
- Baked: 310 calories
Frying adds a small amount of oil, giving pan-fried sausage the most calories. Grilling allows more fat to drip away. Baking results in the greatest fat loss.
But keep in mind that cooking methods greatly impact the actual calories. Frying in a lot of oil/butter or charring on the grill can both increase calories compared to dry cooking methods.
Calories in Other Serving Sizes
The calories will quickly add up if you eat multiple links at a time. Here are the approximate calories for different serving sizes of pork breakfast sausage:
| Serving Size | Raw Calories | Cooked Calories |
|---|---|---|
| 1 oz | 95 | 85 |
| 2 oz | 190 | 170 |
| 3 oz | 285 | 255 |
| 4 oz (one link) | 380 | 340 |
| 8 oz (two links) | 760 | 680 |
| 12 oz (three links) | 1140 | 1020 |
As you increase the links, the calories quickly add up. Just a single additional link nearly doubles the calories.
Ways to Reduce Calories
If you’re looking to cut calories from your pork sausage, here are a few easy ways:
- Choose lean or turkey sausage – Saves about 30-50 calories per link
- Portion control – Stick to 1-2 links vs. 3 or more
- Oven-bake instead of frying – Saves about 50 calories per link
- Avoid high-calorie dips or toppings – Ketchup, gravy, biscuits all add extra calories
- Add veggies like onions and peppers – Adds nutrition with minimal calories
- Choose mustard over mayo-based sauces
- Use smaller, thin links instead of jumbo
You don’t have to give up pork sausage to eat healthier. Just be mindful of portions, cooking methods, and extra toppings.
Nutrition Facts
To manage your diet and calorie intake, check the Nutrition Facts label on pork sausages for details like:
- Calories and fat calories
- % Daily Value of total fat, saturated fat, sodium
- Ingredients list
- Serving size
Compare brands and lean vs. regular options. Look for products with less fat and sodium. Watch the serving size and limit portions to keep calories in check.
Healthiest Ways to Eat Pork Sausage
While pork sausage is high in saturated fat and sodium, it can still fit into a healthy diet in moderation. Some nutritious ways to eat pork sausage include:
- Breakfast sandwich with egg and whole grain muffin or bread
- In a salad or breakfast hash with veggies like peppers, onions, spinach
- In soups, chilies, casseroles for flavor
- Cut up in pasta sauce or lasagna for a meaty kick
- As a pizza topping instead of higher-fat meats like pepperoni
- Crumbled on top of roasted vegetables
- In moderation alongside a balanced plate with fiber, unsaturated fats, veggies
The key is watching portion sizes and not overdoing it on sausage while also getting plenty of produce, lean proteins, whole grains, and healthy fats in your diet.
High-Protein, Low-Calorie Alternatives
If you’re looking for lower-calorie alternatives, here are some proteins that can substitute for pork sausage:
- Turkey sausage or turkey-based sausage patties
- Chicken sausage links or patties
- Veggie-based sausage crumbles
- Canadian bacon or ham slices
- Smoked salmon or lox
- Black beans or other legumes
- Tofu crumbles
- Eggs or egg whites
- Greek yogurt
These all provide satisfying protein for fewer calories compared to traditional pork sausage. Some even offer extra benefits like healthy fats in salmon, fiber in beans and veggies, and calcium in yogurt.
Should You Avoid Pork Sausage?
Pork sausage is high in saturated fat and sodium, which both should be limited for heart health. The American Heart Association recommends:
- Less than 13g saturated fat per day
- Less than 2300mg sodium per day
Just one pork sausage link can provide your entire day’s limit of saturated fat!
The nitrates/nitrites used to cure many sausages may also be concerning for some.
That said, recent research suggests uncured sausage may not be any healthier. Eating processed meat in moderation seems acceptable for most people. Those with high blood pressure, diabetes, or heart disease should limit intake to 2-3 times per week.
The Bottom Line
So how many calories are in those tasty pork sausages? Here’s a quick recap:
- A typical 4 oz raw pork sausage link has about 370 calories
- Cooking reduces calories by about 30-50 per link
- Watch your portions, as each additional link packs on more calories
- Compare brands and choose lower-fat, lower-sodium options
- Enjoy pork sausage in moderation along with a balanced, veggie-rich diet
While sausage has its drawbacks, it can still be incorporated into a healthy lifestyle when consumed in moderation. Just be mindful of your overall diet, limit processed meats, and balance out fatty sausages with plenty of wholesome plant foods and lean proteins. With some mindfulness of serving sizes, cooking methods, and diet patterns, you can still enjoy the delicious savory flavor of pork sausage!
