Venison, or deer meat, can be a lean and healthy alternative to traditional meats like beef or pork. Venison is naturally low in fat and calories, making it an attractive option for health-conscious eaters. Ground venison can be used to make sausage, similarly to how ground beef or pork are used. But with less fat, venison sausage also contains fewer calories than traditional sausage varieties. So how many calories are actually in ground venison sausages? Let’s take a closer look.
Calories in Ground Venison
To determine the calorie count of venison sausage, we first need to know the calories in the ground venison itself. Venison is a very lean meat, with most cuts containing less than 2 grams of fat per 3 ounce serving. The calorie count of raw ground venison averages around 120 calories per 3 ounce serving. This is far less than regular ground beef, which contains closer to 230 calories per 3 ounce raw serving. The extra lean nature of the venison accounts for this large calorie difference between meats.
Some key facts on the calories and nutrition profile of raw ground venison:
- 120 calories per 3 ounce serving
- 2 grams of fat per 3 ounce serving
- 22 grams of protein per 3 ounce serving
- Low in saturated fat and high in nutrients like B Vitamins and iron
So when making venison sausage, you are starting with an already low calorie base meat. The addition of fat and other sausage ingredients will increase the calorie count, but venison sausage still remains much lower in calories than pork or beef sausage.
Calories Added During Sausage Production
To make sausages, ground venison needs to be combined with fat, spices, and other ingredients. Fats help add moisture and flavor to sausage. The types of fats used, and the amount, impact the calorie content of the final sausage. Here are some common additions:
- Pork or Beef Fat – These animal-based fats add considerable calories, around 115 calories per tablespoon. So sausages made with added pork or beef fat tend to be higher in calories than venison alone.
- Oils – Vegetable or olive oils add around 120 calories per tablespoon but are lower in saturated fat. Oils create more moisture than animal fats.
- Whole Muscle Meat – Fatty pork cuts may be added for moisture. This adds extra calories from the pork.
- Binders – Often egg whites or bread crumbs are used. These add minimal calories.
- Seasonings – Garlic, peppers, herbs and spices flavor sausage but contribute negligible calories.
In addition to fats, ingredients like sugars may be included in flavored or maple sausages. Sugars and sweeteners add 4 calories per gram. Fillers like soy protein concentrate or TVP may also up the calorie count slightly.
Calorie Range in Venison Sausages
Taking into account the lean venison base and additions, most venison sausages range between 140 to 220 calories per raw 3 ounce serving. This equals between 45 and 75 calories per raw ounce of venison sausage.
To compare, a raw pork breakfast sausage usually contains around 245 calories per 3 ounces, while a beef sausage averages 290 calories per 3 ounce raw link.
So venison sausage averages 50% to 65% fewer calories than these traditional sausage varieties!
Here is a table summarizing the calorie ranges for common venison sausage styles:
| Venison Sausage Type | Calories per 3 oz | Calories per oz |
|---|---|---|
| Fresh Bratwurst Style | 140-170 | 45-55 |
| Italian Style Links | 160-200 | 55-65 |
| Breakfast Maple Links | 180-220 | 60-75 |
| raw Venison & Pork Sausage | 190-220 | 60-75 |
As you can see, even adding some pork fat into venison sausage results in a far lower calorie count than just pork sausage alone.
Calories After Cooking Venison Sausage
The calorie values above are for raw venison sausage prior to cooking. The cooking method will also impact the calories, as various methods result in different degrees of fat cook out.
Pan-frying causes more fat to render out, while boiling in casings leads to very minimal fat cook out. Oven baking or grilling fall somewhere in between.
On average, cooked venison sausage will range from 150 to 250 calories per 3 ounce serving. So expect the calories to increase by around 25% with cooking as some fat is retained and the meat loses moisture.
Again, this is far less than a beef frankfurter or pork kielbasa, which contains 300-375 calories per cooked 3 ounce link!
Nutritional Benefits of Venison Sausages
Beyond being low in calories, venison sausage has lots of nutritional upside:
- High in Protein – around 18g per 3oz serving
- Lower in Saturated Fat than other sausages
- Source of Iron – 10-15% DV per serving
- Source of Zinc – 15-20% DV per serving
- Source of Vitamin B12
- May have less sodium than other cured sausages
The protein and nutrition in venison sausage give it a leg up on fattier pork and beef sausages. Enjoying venison sausage over higher calorie meats can aid weight loss goals.
Get The Most from Lean Venison Sausages
To enjoy the full benefits of venison sausage, be mindful of how you prepare and serve it. Here are some tips:
- Avoid Frying – Grilling, roasting, or baking are healthier than pan frying in lots of oil
- Watch Breading – Breaded sausages absorb extra calories from oils
- Limit Cured Varieties – Fresh sausages are lower in sodium than cured/smoked kinds
- Be Sparing with Condiments – Ketchup, mayo and sauces all add extra calories
- Enjoy with Veggies – Serve with roasted veggies instead of carb-heavy sides
- Portion Control Matters – Stick to reasonable serving sizes, 3-4 oz
Follow these tips to maximize nutrition and keep calories controlled when including venison sausage in your diet.
Venison Sausage Recipes
Venison sausage isn’t just for breakfast links! Get creative with recipes like:
- Grilled Venison Sausage with Peppers and Onions
- Baked Ziti with Venison Italian Sausage
- Venison Sausage Stuffed Bell Peppers
- Venison Sausage Jambalaya
- Venison Sausage with Squash and Sage
Experiment with venison in chili, soups, skillet meals, and casseroles for a nutrition boost to your cooking.
Conclusion
Ground venison sausage packs in far fewer calories and less fat than pork or beef sausages, ranging from 140 to 250 calories per cooked 3 ounce serving. Enjoying venison sausage in moderation can be a tasty way to get quality protein and nutrients without all the extra calories of traditional sausages. Be mindful of preparation methods, condiments and portion sizes to get the maximum benefits out of healthier venison sausage.
