Although pork sausage is high in sodium and fat, it also provides significant amounts of protein and essential B vitamins. One 100 g, or about 3.5 oz., serving of pork sausage also supplies some minerals and a moderate amount of vitamin D. Dietary reference intake, or DRI, percentages are for adults under age 50.
A 100 g serving of pork sausage contains 339 calories, all of which come from protein and fat. One serving of pork sausage contains no carbohydrates, no sugar, and no fiber.
One serving of cooked pork sausage contains 19.4 g of protein, which is 42 percent of the DRI for women. Pork sausage is a complete protein, as it contains all nine of the essential amino acids. Pork sausage also contains numerous non-essential amino acids including 1.1 g of both arginine and alanine. Alanine assists in the breakdown of glucose, and arginine supports the immune system, according to "Prescription for Nutritional Healing," by Phyllis Balch.
One 100 g serving of pork sausage contains 28.4 g of fat, 9.2 g of which are saturated fat. One serving of pork sausage also contains .24 g of trans fat and 84 mg of cholesterol. This is 28 percent of the maximum daily allowance for cholesterol.
Pork sausage contains many essential minerals, including iron and phosphorus. One 100 g serving provides 8 percent of the DRI for women. One serving also supplies 23 percent of the DRI for phosphorus, which is important for heart, kidney and bone health, author Balch says. In addition, one serving of ground pork supplies 15 percent of the DRI for potassium, 19 percent for zinc and 10 percent for copper.
Like many refined meat products, pork sausage is high in sodium. One serving contains 749 mg of sodium, which is 31 percent of the maximum recommended daily allowance.
Although pork sausage contains very little vitamin C, it does contain many of the water-soluble B vitamins. One serving provides more than 40 percent of the DRI for niacin and B-12 as well as 25 percent of the DRI for thiamin and B-6. One serving of pork sausage also provides more than 10 percent of the DRI for riboflavin, pantothenic acid and choline.
Although pork sausage provides less than 5 percent of the DRI for vitamins A, E and K, it does supply a larger amount of vitamin D. One serving supplies 15 percent of the DRI for vitamin D, which is important for maintaining calcium and phosphorus levels.
- "Prescription for Nutritional Healing"; Phyllis A. Balch, CNC; 2006
- Dietary Reference Intakes: Elements
- Dietary Reference Intakes: Vitamins
- USDA Nutrient Data: Sausage
- Center for Nutrition Policy and Promotion: Nutritional Goals
- Chris Ted/Digital Vision/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.