Chinese sausage, also known as lap cheong, is a type of cured sausage originating from Cantonese cuisine. It is made from pork and is flavored with rice wine, soy sauce, honey, and spices. Chinese sausage has a distinct red appearance and sweet, salty taste.
Like any sausage, Chinese sausage contains high amounts of fat and sodium. This leads many to question if it is truly healthy to eat. Here is a detailed look at the nutrition facts, health benefits, and potential downsides of eating Chinese sausage.
Nutrition Facts
Chinese sausage is high in calories, fat, and sodium. A 3 ounce (85 gram) serving contains (1):
Calories: 330
Total fat: 27g
Saturated fat: 10g
Protein: 12g
Carbohydrates: 1g
Fiber: 0g
Sodium: 730mg
The table below shows the full micronutrient profile of Chinese sausage (1).
| Micronutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin C | 0.4mg | 1% |
| Iron | 1.1mg | 6% |
| Calcium | 14mg | 1% |
| Potassium | 152mg | 3% |
As you can see, Chinese sausage is low in vitamins, minerals, fiber and protein compared to its high calorie and sodium content.
However, it does contain a decent amount of iron, providing 6% of the recommended daily intake in a 3 ounce serving.
Macronutrients
Now let’s take a more detailed look at the macronutrient makeup of Chinese sausage.
Fat
The majority of calories in Chinese sausage come from fat.
A 3 ounce serving provides 27 grams of total fat, which includes (1):
– 10 grams saturated fat
– 14 grams monounsaturated fat
– 2 grams polyunsaturated fat
The World Health Organization recommends limiting saturated fat intake to less than 10% of total calories (2).
For a standard 2,000 calorie diet, this equates to 20 grams of saturated fat per day. One serving of Chinese sausage provides half of the recommended daily limit.
Consuming high amounts of saturated fat from processed meats like sausage has been associated with an increased risk of heart disease, obesity, and other health problems (3, 4).
However, Chinese sausage contains mostly monounsaturated fat. This type of fat may lower LDL cholesterol levels when replacing saturated fats in the diet (5).
Overall, the high total and saturated fat content is concerning. Those with heart disease risk factors like obesity, diabetes, or high cholesterol levels should limit intake to occasional servings.
Protein
Chinese sausage provides 12 grams of protein per 3 ounce serving.
This gives you about 24% of the daily value, making it a decent source of protein (1).
Getting adequate protein intake is important to help build muscle mass and strength, keep you feeling full, stabilize blood sugar levels, and more (6, 7).
However, other sources like poultry, fish, legumes, nuts and dairy provide higher amounts of protein relative to their calorie contents.
Carbohydrates
There are virtually zero carbohydrates in Chinese sausage – only 1 gram per serving (1).
It contains no fiber, sugars, or starches. This makes it a low-carb friendly option.
Replacing carbs with healthy fats may promote greater feelings of fullness after meals (8). Very low carb diets have also been shown to reduce appetite and promote weight loss in some individuals (9).
However, carbs provide glucose which is the preferred fuel source for your body and brain. Extremely low intakes below 50 grams per day can lead to flu-like symptoms and nutrient deficiencies over time (10).
For healthy adults, a balanced and varied diet containing fruits, starchy vegetables, whole grains, legumes, nuts, seeds and moderate amounts of meat is optimal.
Vitamins and Minerals
Chinese sausage is not a significant source of important vitamins and minerals.
It provides 1-6% of the daily values for iron, potassium, calcium and vitamin C in a 3 ounce serving (1).
These trace amounts are negligible compared to the high amounts of sodium and saturated fat.
Including plenty of fruits, vegetables, whole grains, nuts and seeds in your diet will provide higher amounts of beneficial vitamins and minerals.
Sodium
There are 730 milligrams of sodium in one 3 ounce serving of Chinese sausage (1).
That is nearly half of the American Heart Association’s recommended upper limit of 1,500 mg per day (11).
The high sodium content comes from the salt and soy sauce used to cure and flavor the sausage during processing.
Consuming excess sodium has been linked with high blood pressure, heart disease and stroke. Processed meats like sausages are major sources of sodium in the average American diet (12, 13).
Those with high blood pressure or other health conditions should minimize intake of Chinese sausage and other processed meats high in sodium.
Health Benefits
Here are some of the potential health benefits associated with consuming Chinese sausage:
Rich in Iron
Chinese sausage is a good source of iron, providing 6% of the recommended daily intake in a 3 ounce serving (1).
Iron is an essential mineral that is involved in red blood cell production, oxygen transport, energy production, immune function and more (14).
The iron in Chinese sausage is in the form of heme iron, which is absorbed more efficiently than the non-heme iron found in plant foods (15).
Individuals at risk of iron deficiency, such as women of childbearing age, pregnant women, and young children, may benefit from the iron content of Chinese sausage. However, other red meats like beef provide higher amounts of iron relative to calories.
May Increase Feelings of Fullness
Chinese sausage is very low in carbs and high in fat and protein. Diets higher in protein and fat tend to suppress appetite more effectively than high carb diets (16).
Replacing some carbs with protein and fat leads to increased feelings of fullness and reductions in overall calorie intake for many people (17).
The high protein and virtually zero carb makeup of Chinese sausage may aid appetite and weight control when eaten in sensible portions as part of a healthy diet.
Convenient Source of Protein
Chinese sausage requires no preparation or cooking. The cured, precooked sausage can be eaten as is for a quick protein boost.
It can also be incorporated easily into stir-fries, fried rice dishes, omelets, and more. This makes it a handy pantry staple when you need extra protein.
The 12 grams of protein per serving is significant. Getting adequate protein intake daily helps maintain muscle mass and promotes fullness (6, 7).
Potential Downsides
Here are some of the potential negatives of eating Chinese sausage:
High in Saturated Fat
The 10 grams of saturated fat in one serving of Chinese sausage is concerning. Overconsuming saturated fats from processed meats raises LDL cholesterol levels and increases heart disease risk (3, 4).
Those with obesity, diabetes, or cholesterol problems should minimize consumption of Chinese sausage and other high-fat processed meats.
Very High in Sodium
Chinese sausage contains 730mg of sodium per 3 ounce serving, making up nearly half of the recommended daily limit (1, 11).
The American Heart Association recommends limiting sodium to 1,500 mg per day, with an ideal limit of no more than 1,100 mg (11). Consuming excess sodium raises blood pressure, increasing the risk of heart attack and stroke.
Minimizing processed meats and instead seasoning dishes with fresh herbs can help reduce excess sodium intake.
May Increase Cancer Risk
Chinese sausage is considered a processed red meat.
Multiple studies link eating processed meats to increased risks of colon cancer, stomach cancer, and other types of cancer (18, 19).
These risks appear to be highest with consuming excessive amounts of processed meats regularly over long periods of time. Having Chinese sausage occasionally as part of an overall healthy diet is unlikely to significantly raise cancer risk.
However, those looking to minimize cancer risk should not make it a regular habit to eat Chinese sausage or other processed meats frequently.
Typically High in Nitrates/Nitrites
Sodium nitrate and nitrite are commonly used in curing and processing Chinese sausage and other preserved meat products (20).
These compounds can form nitrosamines in the body, which are potentially cancer-causing chemicals (21).
Studies show mixed results on nitrate/nitrite intake from cured meats and cancer. Limiting intake of these compounds may be prudent for those concerned about cancer risks (22).
Check ingredient labels and select Chinese sausage without added nitrates or nitrites when possible.
Weight Loss
Here is a look at how Chinese sausage may impact weight management:
High in Calories and Fat
With 330 calories and 27 grams of fat per 3 ounce serving, Chinese sausage is a high calorie food (1).
Consuming it frequently can easily lead to excessive calorie intake. This may contribute to weight gain over time, especially if large portions are eaten.
Those trying to lose weight should minimize intake of fatty processed meats like Chinese sausage. Lean protein sources like chicken breast, fish, beans, and Greek yogurt are better options.
May Increase Fullness
On the other hand, Chinese sausage is very high in protein and contains zero carbs. Higher protein intakes promote satiety and fullness between meals (7).
Replacing some dietary carbs with protein from sausage may aid appetite control for some people. Including it as part of a balanced, lower calorie diet can help support weight loss.
However, overdoing total calories can still lead to weight gain regardless of carb intake. Portion control remains key.
Should Be Eaten in Moderation
Chinese sausage can potentially aid weight loss efforts due to its high protein content. However, it is also high in total and saturated fat.
For optimal weight management results, it should be eaten in moderation as part of an overall healthy diet focused on whole foods like vegetables, fruits, legumes, whole grains, nuts and seeds.
Portion sizes should be controlled to limit excessive calorie intake, especially for those who are sedentary. Including plenty of fiber-rich plant foods helps boost feelings of fullness as well.
How Much is Too Much?
There are no strict guidelines for how much Chinese sausage you should eat.
Given its high fat, sodium and nitrate content, most nutrition experts recommend eating it in moderation as part of an overall healthy diet (23, 24).
Here are some general guidelines for how much Chinese sausage you can safely consume:
– 2-3 servings per week at most. Less is better for those with hypertension, diabetes, or heart disease risk factors.
– Limit portion sizes to 1-2 ounces (30-60 grams) per serving.
– Avoid excessive intakes above 3-4 ounces (90-120 grams) per day.
– Minimize intake if you also eat other processed meats regularly.
– Enjoy it as a special treat instead of a daily habit for optimal health.
Consuming excessive amounts of any high-fat, high-sodium processed meat on a regular basis is associated with negative effects on health, especially heart disease risk (25, 26).
Moderating your intake and properly incorporating Chinese sausage as part of a diet focused on whole foods is the best approach.
Healthier Ways to Eat Chinese Sausage
Here are some tips to healthier enjoyment of Chinese sausage:
– Use it in moderation as a flavor enhancer in fried rice or stir-fries instead of a main protein source. Go easy on serving sizes.
– Combine it with plenty of non-starchy veggies in omelets, pasta dishes or on pizza. Bulk up on the veggies and go light on the sausage.
– Skip the deep-frying. Instead, roast, grill or pan-fry in a non-stick pan using a small amount of avocado oil or olive oil cooking spray.
– Enjoy it as an occasional treat in sensible portions rather than a daily habit. Limit intake to a few times per week at most.
– Select brands that are uncured and contain no nitrates/nitrites when possible. Check the ingredient labels.
– Combine with high fiber whole grains like brown rice or quinoa instead of refined carbs to help control blood sugar response.
– Add lots of fresh herbs and spices to dishes that contain it. This enhances flavor so you can use less sausage.
– Pair it with plenty of fruits and veggies for a balanced meal containing fiber, vitamins, minerals and antioxidants.
The Bottom Line
Chinese sausage provides a good amount of protein and iron. However, its high fat, calorie, sodium and nitrate content is concerning.
There is no harm in enjoying moderate amounts of Chinese sausage occasionally as part of an overall healthy diet.
Limit portion sizes to 1-3 ounces a few times per week at most. Combine it with plenty of fresh vegetables, fruits, whole grains and lean proteins.
Those with high blood pressure, diabetes, heart disease, or cancer risk factors should minimize intake.
While Chinese sausage does have some nutritional benefits, regular consumption is likely best avoided. Less processed, nitrate-free protein sources like beans, fish, and poultry tend to be healthier choices on a daily basis.
