Sausage is a popular choice as part of a hot breakfast, in a hearty sandwich at lunch or for an outdoor barbecue or grill. Turkey sausage can be a lower-fat alternative to traditional sausage made with pork or beef. When possible, check the nutrition label before purchasing your sausage to make sure that it fits into your diet plan.
Calories and Macronutrients
Turkey sausage has 155 calories and 0.5 g of carbohydrates in a 100 g, or 3.5 oz., serving. It has 19 g of protein, or 38 percent of the daily value, and 8 g of total fat with 2 g of saturated fat, or 8 percent of the daily value for this "unhealthy" fat. Turkey sausage is a leaner choice than pork sausage, which has 304 calories, 15 g of protein, 26 g of total fat and 9 g of saturated fat in the same size serving.
Sodium
Turkey sausage has 593 mg of sodium in a 100 g serving. A high sodium diet can lead to high blood pressure and increase your risk for heart disease, stroke and kidney disease. Healthy adults should have no more than 2,300 mg sodium per day, according to the USDA. You can limit your sodium intake by choosing low sodium turkey sausage, or using fresh meat or poultry instead of processed sausage.
Cholesterol
A 100 g serving of turkey sausage contains 75 mg cholesterol, or 25 percent of the daily value. Cholesterol from your food raises levels of cholesterol in your blood and may increase your risk for heart disease. The amount of cholesterol in turkey sausage is comparable to the amount in pork or beef sausage. Only animal-derived foods contain cholesterol; you can avoid cholesterol from your sausage by choosing soy-based vegetarian substitutes.
Other Nutrients
Turkey sausage is a good source of niacin, with 4.6 mg, or 23 percent of the daily value, in a 100 g serving. Niacin, or vitamin B-3, allows your body to get energy from food. Turkey sausage has 1.3 micrograms of vitamin B-12, or 11 percent of the daily value. Vitamin B-12 is necessary for healthy red blood cells. Iron is another necessary nutrient for your blood cells, and turkey sausage has 1.2 g of iron, or 7 percent of the daily value.
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