You’ve certainly heard the phrase before, and it’s not without merit. Studies have shown that making breakfast your biggest meal of the day is very good for your health. On the other hand, skipping breakfast has been linked to worse mood, focus, and memory. But it’s not just about eating breakfast—it’s about eating a breakfast of the right foods. As a breakfast meat, turkey sausage has long been thought to be better for you than pork sausage. But what is the real difference between the two, both in terms of taste and nutrition? Can turkey sausage really be part of a healthy diet? STACK looks into these questions.
Turkey sausage is often touted as a healthier alternative to traditional pork sausage. With its lower fat and calorie content, it may seem like an ideal choice for those looking to lose weight. But is turkey sausage truly effective for weight loss? Let’s take a closer look at the nutrition facts and find out.
Calorie and Fat Content
The main reason turkey sausage is considered better for weight loss is its lower calorie and fat content compared to pork varieties.
For example, a typical serving (2 links) of pork breakfast sausage contains about 150 calories and 13 grams of fat. Meanwhile, an equivalent serving of turkey sausage provides around 70-90 calories and 5 grams of fat.
Over the course of a week or month, choosing turkey sausage over pork adds up to a significant calorie and fat savings. Consuming fewer calories is key for weight loss, and limiting saturated fat intake provides heart health benefits.
Protein Content
In addition to fewer calories, turkey sausage packs in more protein than pork alternatives A serving of turkey sausage can contain 10-15 grams of protein, whereas pork sausage has around 7 grams
Protein is beneficial for weight loss in several ways. First, it is more satiating than fat and carbs, so eating protein-rich foods can help control hunger. Second, protein requires more energy to digest than other nutrients. And third, eating adequate protein helps preserve and build muscle mass when losing weight.
Since muscle burns more calories at rest than fat, maintaining muscle through a higher protein intake can boost metabolism and promote weight loss.
Lower in Other Unhealthy Fats
Turkey sausage is not only lower in saturated fat, but also contains less cholesterol than pork varieties. The cholesterol content of pork sausage can range from 20-50 mg per serving. Turkey sausages typically provide 15 mg or less.
High cholesterol intake can negatively impact heart health, so the lower numbers in turkey sausage are another point in its favor.
Potential Drawbacks
However, turkey sausage is not perfect when it comes to nutrition. The sodium content is comparable to pork at around 300-500 mg per serving. Consuming high amounts of sodium can lead to fluid retention and elevated blood pressure.
Some turkey sausages also contain added sugars, preservatives and other artificial ingredients. Checking the ingredient list and choosing products made with whole, natural ingredients is recommended.
And as with any processed meat, eating turkey sausage in moderation is key. The World Health Organization recommends limiting intake to no more than 1.5 ounces (50 grams) daily.
Making the Best Choices
When shopping for turkey sausage, look for varieties that are:
- Low in fat and calories (ideally 90-140 calories and 5-7 grams of fat per serving)
- High in protein (10-15 grams per serving)
- Low in sodium (300 mg or less per serving)
- Free of added sugars, preservatives, and artificial ingredients
Opt for turkey sausages made from ground turkey rather than processed turkey meat. And choose sausages without extra flavorings that add fat, carbs, and sodium like maple or honey.
Some of the healthiest options include:
- Applegate Organic Turkey Breakfast Sausage
- Jennie-O Lean Turkey Breakfast Sausage
- Whole Foods 365 Organic Turkey Sausage
For maximum nutrition, turkey sausage is best enjoyed as part of a balanced, low-calorie meal. Some healthy breakfast options include:
- Turkey sausage patty with spinach, tomato, and avocado on an English muffin
- Turkey sausage scrambled with eggs and veggies
- Turkey sausage links with oatmeal and fresh fruit
The Verdict
Overall, turkey sausage can be a nutritious choice for weight loss when chosen wisely. Due to its lower calorie, fat, and cholesterol content compared to pork sausage, turkey is the better option for managing weight. Just be mindful of sodium and added ingredient contents by reading nutrition labels.
While no single food will magically produce weight loss, swapping turkey sausage for pork can be an effective strategy to reduce daily calorie and fat intake. When combined with an overall healthy diet and active lifestyle, turkey sausage can help boost your weight loss efforts.
The Difference Between Pork Sausage And Turkey Sausage
Let’s start by seeing the difference between pork sausage and turkey sausage. The only difference between the two is that turkey sausage is made with ground turkey instead of ground pork. The rest of the ingredients are mostly spices and possibly some preservatives depending on the brand. Johnsonville is one of America’s leading purveyors of breakfast sausage. Let’s see how their pork sausage and turkey sausage compare in terms of nutrition.
Two links of Johnsonville Original Recipe Fully Cooked Breakfast Sausage have 150 calories, 13 grams of fat, and 4 It has 300 mg of sodium, 5 grams of saturated fat, 0 grams of fiber, 0 grams of sugar, and 7 grams of protein. A serving of the turkey sausage equivalent contains 70 fewer calories, 8. 5 fewer grams of fat and 3. 5 fewer grams of saturated fat. It contains roughly the same amount of sodium, cholesterol and protein. As you can see, there is a big difference in nutrition between pork sausage and turkey sausage, and it’s not just the Johnsonville brand. One company that specializes in natural and organic meats, Applegate, has a similar difference between their turkey and pork sausage. Turkey sausage is typically going to represent a serious nutritional upgrade over pork sausage. However, just because one product is better than another doesn’t necessarily mean its healthy.
Perhaps the biggest asset of turkey sausage is its high protein content. A serving of Applegate Peppered Turkey Breakfast Sausage, for example, contains 11 grams of protein. High-quality protein gives your muscles the amino acids they need to repair and rebuild, which makes you stronger over time. It can also help you feel fuller for longer during the day. The body can also use protein as a source of energy. The benefits of consuming a high-protein breakfast are immense.
A study published in the journal Obesity found that a high-protein breakfast (defined as containing 35 grams of protein) aided adolescents in weight loss more than a normal-protein breakfast (defined as containing 13 grams of protein). The high-protein breakfast led to the prevention of fat mass gains, reductions in daily food intake and reductions in daily hunger. A study presented at the American Society for Nutrition’s Experimental Biology conference compared common breakfasts with varying amounts of protein. The options included a commercially prepared turkey sausage and egg bowl, cereal and milk, and pancakes with syrup. All meals were similar in calories, fat and fiber. Researchers found that the turkey sausage and egg bowl breakfasts (which contained the most protein of any option) led participants to feel less hungry and consume less calories at lunch. The higher protein breakfasts also stabilized blood glucose levels better than the lower-protein meals. Turkey sausage is a convenient way to add protein to your morning meal, which is certainly a valuable attribute.
That turkey sausage is significantly lower in saturated fat than most breakfast meats is also an advantage. High cholesterol is much more likely to happen if you eat a lot of saturated fat. High cholesterol can then hurt blood flow and oxygen delivery throughout the body. The American Heart Association recommends that no more than 6% of your daily calories come from saturated fat. For a 2,000-calories-a-day diet, that translates to a limit of 13 grams of saturated fat each day. It’s easy to fit turkey sausages into your daily diet since they only have one or two grams of saturated fat per serving. Another great thing about turkey sausage is that it has less fat than pork sausage. This is because high-fat foods, like pork sausage, stay in your stomach longer, take several hours to digest, and make you feel bloated and slow.
Perhaps the biggest concern with turkey sausage is the relatively high sodium content. No matter what brand you pick, you’re going to be looking at roughly 300-500mg of sodium per serving. Studies show 9 in 10 Americans consume too much sodium. The daily recommended amount of sodium is 1,500 mg, but the average American takes in more than twice that amount. Over-consuming sodium can lead to high blood pressure, heart failure, stroke and a wide range of other issues. Health officials say that up to 92,000 deaths could be avoided each year if Americans cut back on sodium to the recommended level. When athletes work out hard for several hours a day, they can eat more. But when people work out moderately (for an hour or less a day), they usually don’t sweat enough to need a high-sodium diet.
You also have to be careful with the ingredients when it comes to turkey sausage. Applegate Peppered Turkey Breakfast Sausage has only three ingredients besides turkey, water, and spices. If you want to avoid preservatives, you should choose this product over Johnsonville Turkey Fully Cooked Breakfast Sausage, which has eleven ingredients besides turkey, water, and spices. Also, be wary of flavored options, since words like “Maple” usually mean more sugar or sweeteners have been added.
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FAQ
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