Is Vienna Sausage A Good Source of Protein? The Truth Explained

Vienna sausage has long been a popular canned meat in many households. This pre-cooked sausage product made from pork, chicken, turkey or beef provides a quick, convenient source of protein that can be eaten straight from the can.

But is Vienna sausage actually a healthy source of protein? Or are there too many downsides to making it a regular part of your diet?

In this article, we’ll dive into the nutrition profile, benefits and potential drawbacks of getting your protein from Vienna sausages By the end, you’ll know whether or not these little sausages deserve a spot in your pantry or fridge

What Are Vienna Sausages?

Vienna sausage goes by a few different names, including cocktail sausages, wienerwurst or Vienna fingers. These tiny sausages are usually around 1 to 2 inches long and 0.5 inches in diameter.

Traditional Vienna sausage contains a mixture of beef and pork, although some versions now include chicken and turkey as well The meat blend is seasoned, smoked and cured before being cooked and canned in broth

Other ingredients like corn syrup, salt, maltodextrin, sodium nitrite and carrageenan are often added during processing. The canning process gives Vienna sausages their characteristic soft, cooked texture straight from the package.

Nutrition Profile of Vienna Sausages

A typical 2.8 ounce (79g) serving of Vienna sausage contains:

• Calories: 180
• Protein: 8g
• Fat: 16g
• Carbohydrates: 1g
• Sodium: 450mg

So in terms of protein, Vienna sausages provide a decent amount, with 8g satisfying about 15% of the recommended daily intake for adult women and around 12% for men.

Compared to other high protein foods, Vienna sausages contain around the same amount of protein per serving as:

• 1 small egg
• 1⁄4 cup chickpeas
• 1⁄3 cup canned tuna

However, where Vienna sausages fall short is in the other nutritional categories. They’re very high in fat, with 16g accounting for 25% of the daily recommended limit. Saturated fat content is also concerning, with around 5g per serving.

Sodium levels in Vienna sausages are likewise very high for a small serving. The 450mg per serving is almost 20% of the daily 2300mg recommendation.

Benefits of Vienna Sausages as a Protein Source

Despite some of their unhealthy attributes, there are a few potential benefits that Vienna sausages can provide:

Convenience – Vienna sausages are fast and easy. You can eat them straight from the can without any prep required. This makes them handy for quick snacks or meals when you’re pressed for time.

Long shelf life – Properly stored in the pantry, Vienna sausages can last for years. This makes them handy to keep on hand for emergencies or when fresh meats aren’t available.

Portability – Their small single-serve cans and pouches allow Vienna sausages to travel easily. They can be tossed into lunch boxes, kept in your bag or taken along camping or hiking.

Cost – Vienna sausages are typically one of the more budget-friendly canned meat options. Buying them in bulk allows you to stock up protein for cheap.

Adds flavor – Smoked and seasoned sausages like these can add a savory, meaty flavor to dishes like pasta, salads, sandwiches, eggs or rice bowls.

Potential Downsides of Vienna Sausages

However, there are also some significant drawbacks that come with making Vienna sausages a regular part of your diet:

High in fat & cholesterol – With 16g of total fat and 5g of saturated fat per serving, the fat content is very high for such a small amount of food. This can contribute to high LDL cholesterol levels.

High sodium – With 450mg per serving, regularly eating Vienna sausages may lead to far exceeding sodium intake recommendations. Too much sodium has been linked to high blood pressure.

Low in vitamins & minerals – As a processed meat, vitamin and mineral levels are relatively low in Vienna sausages compared to fresh cuts of meat or plant-based proteins.

Nitrates & preservatives – Vienna sausages contain sodium nitrite to preserve color and prevent botulism. But there are concerns that frequent nitrate and nitrite intake could be linked to cancer.

Not enough protein – With only 8g of protein per serving, Vienna sausages on their own are not enough to meet daily protein needs compared to lean meats, eggs or plant proteins.

The Verdict: Are Vienna Sausages a Healthy Protein Source?

At the end of the day, Vienna sausages can provide some protein, but all their additional drawbacks make them hard to recommend as a regular part of a healthy diet.

Vienna sausages are just too high in unhealthy fats, cholesterol and sodium to rely on frequently for your protein needs. And their long list of preservatives and lack of nutrients also detract from any benefits.

But enjoying Vienna sausages occasionally and in moderation is unlikely to negatively impact health. Just be sure you’re also eating sufficient high quality proteins from whole food sources like lean meats, fish, eggs, legumes, nuts and seeds.

If you do choose to eat Vienna sausages, follow these tips:

• Limit portion sizes to keep fat, sodium and nitrates in check
• Opt for lower sodium versions when possible
• Avoid eating them daily, keep intake to 1-2 times per week maximum
• Pair with plenty of fruits, vegetables and whole grains for balanced nutrition
• Drain and rinse canned versions to remove some excess sodium and fat
• Combine with healthier proteins like chickpeas or eggs for a nutrient boost

Vienna sausage can play a role in a healthy diet, but it shouldn’t be your go-to choice for meeting daily protein requirements. Aim for more wholesome and nutritious proteins whenever possible.