Pork sausage, reduced sodium, cooked
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
Reduced-sodium pork sausage is a savory, pre-cooked link or patty made from ground pork and spices, with a notably lower salt content than traditional varieties. It delivers a rich, meaty flavor and a satisfyingly firm yet juicy texture. Nutritionally, it's a calorie-dense source of fat and protein, with a significant carbohydrate content likely from added binders or fillers.
Calorie split: 14% protein · 12% carbs · 74% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, savory flavor and satisfying texture that anchors breakfast plates and adds depth to soups and pastas. Its versatility makes it a staple in comfort food, from classic American breakfasts to hearty European stews.
⚠️ Watch-outs & how to enjoy it better
Despite reduced sodium, it remains a high-fat, calorie-dense food that may not suit low-fat diets. The significant carbohydrate content (8.13g per 100g) can be surprising and may affect blood sugar for some. To mitigate, pair it with non-starchy vegetables like spinach or broccoli, practice strict portion control (e.g., one link), and choose brands with minimal added sugars or fillers.
Key benefits
- Lower sodium than standard pork sausage, better for blood pressure management.
- Good source of protein for muscle maintenance.
- Provides B vitamins like thiamine and B12 from pork.
- Versatile ingredient for breakfast, lunch, or dinner.
- Pre-cooked for quick meal preparation.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'reduced sodium' label often means a 25% or greater reduction compared to the regular version, but the actual sodium can still be substantial—sometimes over 400mg per 100g.
Full nutrition (USDA data · scales with serving)
| Water | 58.9 g |
| Energy | 271 kcal |
| Energy | 1135 kj |
| Protein | 9.4 g |
| Total lipid (fat) | 22.4 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 8.1 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.85 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 110 mg |
| Potassium, K | 160 mg |
| Sodium, Na | 294 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 15.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.30 mg |
| Riboflavin | 0.14 mg |
| Niacin | 2.4 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 39.9 mg |
| Vitamin B-12 | 0.36 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 29.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 30.0 iu |
| Vitamin D (D2 + D3) | 0.80 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 | 8.2 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 | 0.02 g |
| SFA 14:0 | 0.32 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 5.1 g |
| SFA 17:0 | 0.06 g |
| SFA 18:0 | 2.6 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 9.7 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.52 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 9.0 g |
| MUFA 20:1 | 0.17 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 3.1 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.11 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 59.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.49 g |
| Isoleucine | 0.51 g |
| Leucine | 0.87 g |
| Lysine | 0.97 g |
| Methionine | 0.29 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.43 g |
| Tyrosine | 0.39 g |
| Valine | 0.58 g |
| Arginine | 0.68 g |
| Histidine | 0.43 g |
| Alanine | 0.63 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 1.7 g |
| Glycine | 0.51 g |
| Proline | 0.43 g |
| Serine | 0.45 g |
| Hydroxyproline | 0.01 g |
FAQ
How much sodium is in reduced-sodium pork sausage?
While it has less sodium than regular sausage, it can still contain 300-500mg per 100g, so check labels for exact amounts.
Is reduced-sodium pork sausage healthier than regular sausage?
It's lower in sodium, which benefits heart health, but it remains high in fat and calories. It's a better choice for sodium-conscious eaters, not necessarily for low-fat diets.
Can I use reduced-sodium pork sausage in recipes calling for regular sausage?
Yes, but you may need to adjust seasoning, as it will be less salty. Consider adding herbs or a pinch of salt to balance flavors.
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 2.71 kcal/g · 14% 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: 1.84 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.