Sausage links may be enjoyed at breakfast or brunch; they are also served as an appetizer and are included in a variety of ethnic cuisines -- the options are limitless. Sausage links are typically made from a combination of ground pork and beef, as well as a blend of herbs and spices. Although sausage links provide certain nutrients, such as protein and potassium, they also have a high fat content. Consult with your health care adviser for diet recommendations.
Calories
According to the USDA Nutrient Data Laboratory, one Italian sausage link weighing 3 ounces contains 125 calories; however, the caloric value may vary depending on the ingredients. Some manufacturers add sweeteners such as maple syrup to the meat blend to create a breakfast sausage link. Others substitute turkey meat for pork or beef; in this case the caloric value of the link decreases, as turkey is leaner than pork and beef.
Fat
One Italian sausage link weighing 3 ounces has approximately 7 grams of fat. Because sausage is typically made with pork and beef, the saturated fat content tends to be quite high. A high intake of saturated fat may lead to health complications such as high cholesterol levels and heart disease. The U.S. Department of Agriculture recommends adults limit their total fat intake to 20 to 35 percent of daily calories and restrict saturated fat to less than 10 percent of daily calories. On a 2,000-calorie a day diet, this equates to between 44 and 78 grams of total fat and 22 grams of saturated fat each day.
Protein
Sausage links are a rich source of protein; one Italian sausage link contains nearly 14 grams of protein. The amino acids in protein are essential nutrients, as they promote muscle synthesis, contribute to tissue repair, provide energy and allow for the production of certain hormones. According to the Institute of Medicine, the average adult woman requires 46 grams protein each day and the average adult man 56 grams. Extremely active individuals or professional athletes may require more protein to sustain muscle and tissue health.
Carbohydrates
Meat products are naturally void of carbohydrates, but sausage links that have been made with sweeteners, spices or other flavoring agents may contain small amounts of carbohydrates. One Italian sausage link has approximately 2 grams carbohydrate. Carbohydrates are a vital nutrient as they provide the body with the energy necessary to function well. The Institute of Medicine suggests average adults, both male and female, ingest 130 grams of carbohydrates each day. Between 20 and 30 percent of your total intake of carbohydrates should be from fiber, which is found in whole grains, fruits and vegetables.
Minerals
An Italian sausage link is rich in potassium and sodium. Potassium supports bone health and helps prevent high blood pressure. The University of Maryland Medical Center recommends adults have 2,000 milligrams potassium daily. A 3-ounce Italian sausage link provides 8 percent of the recommended daily allowance of potassium. Sodium is a mineral that maintains fluid balance in the body and influences the relaxation and contraction of muscle fibers. The 2010 Dietary Guidelines for Americans suggest restricting sodium intake to below 2,300 milligrams each day. One sausage link provides approximately 20 percent of the recommended daily allowance for sodium. Too much sodium in the diet may lead to health complications, such as heart disease or kidney failure.
References
- University of Maryland Medical Center: Potassium
- USDA Nutrient Data Laboratory: Search
- MayoClinic.com: Counting Calories
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- MayoClinic.com: Dietary Fats
- Institute of Medicine: Dietary Reference Intakes: Vitamins and Elements
- Linus Pauling Institute: Phosphorus
- MayoClinic.com: Sodium
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