Breakfast link, pattie, or slice, meatless
Common food
Photo: Wikipedia
A plant-based breakfast staple, this meatless link, patty, or slice offers a savory, umami-rich flavor with a firm, slightly chewy texture that crisps up beautifully when pan-fried. Nutritionally, it's a protein-packed start to the day, delivering over 20 grams of protein per 100 grams with a moderate fat content and a good dose of dietary fiber.
Calorie split: 29% protein · 12% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People love it for its ability to deliver a satisfying, savory, and 'meaty' experience without animal products, making it a versatile centerpiece for breakfast bowls, sandwiches, and scrambles. Its familiar form and quick cooking time make it an easy, comforting choice for busy mornings.
⚠️ Watch-outs & how to enjoy it better
Some versions can be high in sodium, which may be a concern for those monitoring blood pressure. To counteract this, pair it with fresh, potassium-rich foods like avocado or spinach, and ensure you drink plenty of water throughout the morning. Always check labels for common allergens like soy or wheat.
Key benefits
- High in plant-based protein
- Good source of dietary fiber
- Zero cholesterol
- Often fortified with B12 and iron
- Convenient quick-cook format
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercial meatless breakfast sausage was patented in 1995, but the concept of spiced, plant-based patties dates back to early 20th-century vegetarian cookbooks.
Full nutrition (USDA data · scales with serving)
| Water | 50.4 g |
| Energy | 255 kcal |
| Protein | 20.3 g |
| Total lipid (fat) | 18.2 g |
| Carbohydrate, by difference | 8.1 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 63.0 mg |
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 225 mg |
| Potassium, K | 231 mg |
| Sodium, Na | 888 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.25 mg |
| Selenium, Se | 7.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 2.3 mg |
| Riboflavin | 0.40 mg |
| Niacin | 11.2 mg |
| Vitamin B-6 | 0.83 mg |
| Folate, total | 26.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 26.0 ug |
| Choline, total | 69.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.22 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.79 g |
| Fatty acids, total monounsaturated | 4.5 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 4.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 9.3 g |
| PUFA 18:2 | 8.2 g |
| PUFA 18:3 | 1.1 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Sausage, turkey, breakfast links, mild, raw — USDA does not publish this profile for Breakfast link.
| Tryptophan | 0.15 g |
| Threonine | 0.71 g |
| Isoleucine | 0.65 g |
| Leucine | 1.2 g |
| Lysine | 1.4 g |
| Methionine | 0.45 g |
| Phenylalanine | 0.82 g |
| Tyrosine | 0.56 g |
| Valine | 0.65 g |
| Arginine | 1.0 g |
| Histidine | 0.42 g |
| Alanine | 0.94 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.88 g |
| Proline | 0.77 g |
| Serine | 0.70 g |
| Hydroxyproline | 0.20 g |
| Cysteine | 0.19 g |
FAQ
Is this a good source of protein for a meat-free diet?
Yes, absolutely. With over 20 grams of protein per 100 grams, it's one of the more protein-dense plant-based breakfast options, comparable to many animal-based sausages.
How does it compare nutritionally to a traditional pork sausage link?
It typically has significantly less saturated fat and zero cholesterol, while offering a similar amount of protein. However, sodium content can be comparable or even higher, so label comparison is key.
What's the best way to cook it for the best texture?
Pan-frying in a little oil over medium heat until golden brown and crispy on the outside is the most popular method. It also crisps up well in an air fryer or under a broiler.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.55 kcal/g · 32% calories from protein · 2.8 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.84 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.