Does Pork Sausage Have Iron? Examining The Nutritional Value

Pork sausage is a popular breakfast food and snack loved by many for its savory meaty flavor. While it may have a reputation as an indulgent, fatty food, pork sausage can actually provide some important nutrients, including iron. In this article, we’ll take a detailed look at the iron levels in different types of pork sausage to see if they make a good source of this essential mineral.

Why Do We Need Iron?

Before looking at how much iron pork sausages contain, it helps to understand why iron is so vital for health Here are some of the key functions iron provides

• Forms hemoglobin which carries oxygen in red blood cells throughout the body.

• Helps make myoglobin to supply oxygen to muscles.

• Supports enzymes involved in energy production and metabolism.

• Plays a role in immune system function and brain development.

• Needed for proper growth and development in children and adolescents.

Men over 18 should get 8 mg of iron every day, and women between the ages of 19 and 50 should get 18 mg. Requirements are higher for women due to blood loss during menstruation.

Iron deficiency is one of the most common nutrient deficiencies in the world and can cause anemia, fatigue, weakness, and other problems when levels get too low.

Do Pork Sausages Have Iron?

The short answer is yes! Pork sausages contain non-heme iron, which comes from plant sources or is added via fortification.

Most pork sausages derive at least some of their iron content from fortification, but the exact levels can vary significantly based on factors like:

• Type of pork sausage – Breakfast, Italian, bratwurst, etc.

• Ingredients used – Meat to fat ratio, fillers, spices, etc.

• Preparation method – Fresh, pre-cooked, smoked, etc.

• Brand and formulation

To get a sense of the potential range, here are some examples of iron levels in popular pork sausage types and brands:

• Jimmy Dean Original Pork Sausage – 5mg iron (43% DV) per 2 oz raw link

• Jones Dairy Farm Breakfast Pork Sausage – 0.9mg iron (8% DV) per 1 oz raw patty

• Odom’s Tennessee Pride Pork Sausage – 2mg iron (17% DV) per 2 oz pre-cooked link

• Aidells Chicken and Pineapple Sausage – 1.5mg iron (13% DV) per 2 oz raw link

As you can see, iron content can range quite a bit from less than 1mg to over 5mg per typical serving. In general, a serving of pork breakfast sausage or fresh sausage will provide 5-10% DV for iron.

Heme vs Non-Heme Iron in Pork Sausages

All iron found naturally in pork sausage is non-heme iron. The meat itself does not significantly impact the total iron content.

Heme iron only comes from animal sources like red meat, seafood, and poultry. Non-heme iron, which has lower bioavailability, comes from plant foods and fortified foods like bread, cereals, and pasta.

So while pork sausage contains non-heme iron, it can still contribute to your recommended daily intake, especially if eaten regularly. Consuming pork sausage or other non-heme iron foods along with vitamin C can boost absorption.

Other Nutrients Found in Pork Sausages

In addition to providing non-heme iron, pork sausages contain a variety of other nutrients:

• Protein – 6-8g per serving. Helps maintain and build muscle mass.

• Zinc – 20-25% DV. Supports immune function and cell growth.

• B Vitamins – 10-20% DV of B6, B12, niacin, thiamin. Help convert food into energy.

• Phosphorus – 5-10% DV. Important for bone health.

• Potassium – 5-10% DV. Needed for heart, nerve and muscle function.

• Selenium – 10-15% DV. Boosts immune system and thyroid health.

The exact amounts will vary based on the type and preparation of pork sausage. High levels of sodium (15-20% DV) are also typical.

Health Benefits of Pork Sausage

When consumed in moderation as part of a healthy diet, pork sausage provides these benefits:

• High quality protein – Helps maintain muscle mass and satisfy hunger.

• Important minerals – Provides iron, zinc, potassium, phosphorus and selenium.

• Vitamin B12 – Critical for nerve tissue and red blood cell health.

• Immune support – Zinc and selenium boost immune function.

• Energy production – Thiamin, niacin and iron needed for metabolism.

• Bone health – Contributes phosphorus and zinc for bone mineralization.

Aim for 1-2 servings weekly for healthy adults. Be mindful of sodium intake from processed varieties.

Risks and Considerations

While pork sausage can provide nutritional value, there are some cautions to keep in mind:

• High in saturated fat and sodium – Can increase cardiovascular risks in excess.

• Heme iron risks – Evidence links processed red meat to increased cancer and heart disease risks.

• Nitrates/nitrites – Used as preservatives in cured/processed meats and may form carcinogens.

• High calorie density – Easy to overconsume leading to unwanted weight gain.

• Fresh sausage safety – Raw meats increase risk for foodborne illnesses.

Enjoying sausages in moderation while emphasizing whole, minimally processed varieties can help reduce any potential downsides.

The Bottom Line

So does pork sausage have iron? The answer is yes! While pork sausages contain non-heme rather than highly absorbable heme iron, they can still contribute 5-10% DV towards your daily needs, especially if eaten regularly. Along with providing iron, they also supply protein, zinc, B vitamins and other nutrients.

Moderation is key, as more processed varieties can be high in saturated fat, sodium and other less desirable components. But when prepared properly and enjoyed occasionally as part of an overall healthy diet, pork sausage can be an iron-rich, delicious food. Just be mindful of your individual nutritional needs and talk to your healthcare provider about any concerns.