Sausage patties are a popular breakfast food that can be a convenient source of protein. However, like most meats, they are also high in calories and fat. When watching your calorie intake, it’s important to pay attention to portion sizes of sausage patties. In this article, we will explore how many calories are in different sizes of sausage patties from various fast food and frozen brands. We will also look at how these sausage patties fit into a balanced breakfast and healthy diet.
Calories in a Small Sausage Patty
Many fast food breakfast sandwiches feature a standard small sausage patty. For example:
- McDonald’s Sausage Patty – 280 calories
- Burger King Sausage Patty – 260 calories
- Jack in the Box Sausage Patty – 270 calories
- Dunkin’ Sausage Patty – 400 calories
As you can see, calories can vary even among small fast food sausage patties, ranging from 260-400 calories. Frozen sausage patties also vary in their calorie content:
- Jimmy Dean Frozen Cooked Original Pork Sausage Patty – 210 calories
- Oscar Mayer Original Pork Sausage Patties – 250 calories
- Purnell’s Old Folks Country Sausage Patties – 260 calories
In general, a small sausage patty contains 200-300 calories. Dunkin’s sausage patty is an outlier with 400 calories – this may be partly due to it being served on a croissant with cheese.
Calories in a Large Sausage Patty
Larger sausage patties typically contain more calories, as you’re getting more meat:
- McDonald’s Large Sausage Patty – 520 calories
- Burger King Large Sausage Patty – 470 calories
- Jack in the Box Jumbo Sausage Patty – 500 calories
Large frozen sausage patties also have more calories:
- Jimmy Dean Pork Sausage Patty – 280 calories
- Jones Dairy Farm Breakfast Sausage Link Pork Patty – 350 calories
- Tennessee Pride Pork Sausage Patty – 320 calories
A large sausage patty generally contains 350-500 calories. Again, this can vary between brands. But in general, a larger patty that contains more meat will mean more calories.
Extra Large Sausage Patties
Some fast food chains offer extra large or “mega” sausage patties that contain even more calories:
- Burger King Double Sausage Patty – 730 calories
- Hardee’s Monster Biscuit with Sausage – 760 calories
These extra large patties can contain upwards of 700-800 calories. They feature two patties stacked together for a very filling sandwich.
Sausage Patty Calories by Weight
In general, an average sausage patty containing 2 oz (57g) of pork breakfast sausage contains approximately:
- 230 calories
- 18g fat
- 1g carb
- 12g protein
So if you know the weight of your patty, you can estimate calories based on it containing about 115 calories per 1 oz (28g).
The calorie content comes largely from the high fat content of sausage, which is mostly heart-unhealthy saturated fat.
Extra Ingredients and Variations
Keep in mind that calories can greatly increase if a sausage patty is served on a sandwich with cheese, bacon, or other high-calorie ingredients. For example:
- Egg McMuffin with Sausage Patty – 300 calories
- Sausage McMuffin with Egg – 450 calories
The addition of an egg and cheese significantly increases the total calories.
The way in which the sausage patty is cooked also impacts calories:
- Pan fried sausage patty in oil – Adds about 50 calories
- Deep fried sausage patty – Can add 150+ calories
So a deep fried sausage patty sandwich can contain significantly more calories than a plain grilled version.
Healthiest Ways to Eat Sausage Patties
To make your sausage patty meal healthier:
- Choose a standard 2 oz patty rather than a large or double patty
- Avoid additional high-calorie ingredients like cheese and bacon
- Order your sandwich on an English muffin or whole wheat bun instead of buttery biscuit or croissant
- Opt for grilled instead of fried preparation
- Balance with fruit, veggies, yogurt and other filling low-cal foods
This will allow you to get the protein benefits of the sausage while limiting fat, carbs, and calories.
Healthier Sausage Patty Alternatives
If you want to lower your intake of saturated fat, sodium, and calories at breakfast, consider these healthier alternatives:
- Turkey or chicken sausage patties – Typically 70-80 calories less than pork
- Veggie sausage patties – Made from soy, veggies, beans etc. Much less fat.
- Scrambled or hard-boiled egg – High in protein without the processed meat
- Roasted vegetables – Such as potatoes, peppers, mushrooms etc.
- Avocado toast – Fiber-rich whole grain toast with heart-healthy fats
- Oatmeal – Lower in calories with filling soluble fiber
These options can allow you to eat a satisfying breakfast sandwich or plate while improving your nutrition.
Is a Sausage Patty Healthy?
The main drawbacks of eating sausage patties often are:
- High in saturated fat and sodium – Can increase heart disease and blood pressure risk
- Heavily processed meat – Associated with increased risk of certain cancers
- Provides far more protein than most people need at breakfast
However, in moderation and balanced with vegetables, fruits, and whole grains, a occasional sausage patty as part of breakfast is unlikely to negatively impact health in most people. Limit yourself to 1-2 times per week at most for the best nutrition though. Also, be sure to keep your total breakfast size reasonable – a large 700+ calorie sandwich is excessive for most.
Here is a quick recap on calories in sausage patties:
| Sausage Patty Size | Calories |
|---|---|
| Small (Fast Food) | 260-400 |
| Small (Frozen) | 200-300 |
| Large (Fast Food) | 350-500 |
| Large (Frozen) | 280-350 |
| Extra Large | 700-800+ |
Overall sausage patties can easily fit into a healthy diet when consumed in moderation along with plenty of fruits, vegetables, and whole grains for balance. Be mindful of portion sizes and extra high-calorie add-ons to keep your breakfast sandwich reasonable.
Conclusion
A standard small sausage patty contains about 200-300 calories, while a large patty ranges from 350-500 calories. Extra ingredients like cheese and preparation methods like frying can greatly increase the calories. To eat sausage patties healthier, use them in moderation, watch your portion sizes, and balance with other nutritious foods at breakfast. Going meatless occasionally with veggies, egg, or avocado toast can also help control calories, fat, and sodium. Overall, the occasional sausage patty can be part of a healthy diet when consumed mindfully. Just be sure to limit higher calorie meats and focus on more wholesome plant foods overall for your best nutrition.
