Pork sausage, link/patty, reduced fat, cooked, pan-fried
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
A lean, pan-fried pork sausage link or patty, cooked to a golden-brown crisp. It delivers a savory, meaty flavor with a juicy, tender bite, notably lower in fat than traditional versions. Nutritionally, it's a high-protein, virtually carb-free option.
Calorie split: 31% protein · 0% carbs · 68% fat
↓ Full nutrition💚 Why it's loved
People adore it for its satisfying, savory umami flavor and the convenience of a quick-cooking protein. Its versatility makes it a beloved staple for breakfasts, sandwiches, and hearty dinners.
⚠️ Watch-outs & how to enjoy it better
Processed meats like this are typically high in sodium, which can be a concern for blood pressure. They also contain nitrates/nitrites used for preservation. Counteract by pairing with potassium-rich foods like leafy greens or tomatoes, and enjoy in moderation as part of a varied diet.
Key benefits
- Excellent source of complete protein
- Very low carbohydrate content
- Significantly reduced fat vs. regular sausage
- Provides essential B vitamins like B12
- Good source of minerals like zinc and selenium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'reduced fat' label often means the fat content is at least 25% less than the regular product, achieved by using leaner cuts of pork and trimming external fat.
Full nutrition (USDA data · scales with serving)
| Water | 55.9 g |
| Energy | 267 kcal |
| Energy | 1118 kj |
| Protein | 20.9 g |
| Total lipid (fat) | 20.3 g |
| Ash | 2.7 g |
| Carbohydrate, by difference | 0.15 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 185 mg |
| Potassium, K | 328 mg |
| Sodium, Na | 698 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.05 mg |
| Selenium, Se | 30.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.38 mg |
| Riboflavin | 0.21 mg |
| Niacin | 7.7 mg |
| Pantothenic acid | 0.96 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 70.3 mg |
| Betaine | 6.7 mg |
| Vitamin B-12 | 1.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 28.0 ug |
| Retinol | 28.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 93.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.10 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.10 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 58.0 iu |
| Vitamin D (D2 + D3) | 1.4 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 1.4 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 | 6.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.21 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 3.8 g |
| SFA 17:0 | 0.05 g |
| SFA 18:0 | 1.9 g |
| SFA 20:0 | 0.05 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 8.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.37 g |
| MUFA 16:1 c | 0.36 g |
| MUFA 17:1 | 0.04 g |
| MUFA 18:1 | 7.4 g |
| MUFA 18:1 c | 7.3 g |
| MUFA 20:1 | 0.24 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 4.2 g |
| PUFA 18:2 | 3.6 g |
| PUFA 18:2 n-6 c,c | 3.6 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.11 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.20 g |
| PUFA 20:3 | 0.06 g |
| PUFA 20:3 n-3 | 0.02 g |
| PUFA 20:3 n-6 | 0.03 g |
| PUFA 20:4 | 0.12 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.05 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.09 g |
| Fatty acids, total trans-monoenoic | 0.07 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.06 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 82.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.69 g |
| Isoleucine | 0.83 g |
| Leucine | 1.5 g |
| Lysine | 1.4 g |
| Methionine | 0.48 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.75 g |
| Tyrosine | 0.59 g |
| Valine | 0.99 g |
| Arginine | 1.3 g |
| Histidine | 0.60 g |
| Alanine | 1.3 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.4 g |
| Proline | 1.4 g |
| Serine | 0.86 g |
| Hydroxyproline | 0.48 g |
FAQ
Is reduced-fat sausage healthier than regular sausage?
Yes, it is generally a healthier choice as it contains significantly less total fat and saturated fat per serving, while maintaining a similar protein content.
How should I cook it for the best texture?
Pan-frying over medium heat is ideal. Cook until browned on both sides and the internal temperature reaches 160°F (71°C) for food safety, ensuring a crisp exterior and juicy interior.
Can I freeze cooked sausage?
Yes. Let cooked sausages cool completely, then store in airtight containers or freezer bags for up to 2-3 months. Reheat thoroughly before eating.
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 2.67 kcal/g · 31% calories from protein · 0.0 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: 2.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.