Sausage, Italian, pork, mild, cooked, pan-fried
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
This is a classic mild Italian pork sausage, pan-fried to a golden-brown crisp on the outside while remaining juicy and tender within. Its flavor is a savory, garlicky blend of pork, fennel, and mild spices, with a satisfying, coarse texture. Nutritionally, it's a dense source of protein and fat, providing a substantial energy boost with minimal carbohydrates.
💚 Why it's loved
People love it for its deeply savory, aromatic flavor profile that instantly elevates pasta, soups, and breakfast dishes. Its cultural association with hearty Italian-American comfort food makes it a versatile and beloved staple.
⚠️ Watch-outs & how to enjoy it better
It is high in saturated fat and sodium, which should be monitored by those with heart health or blood pressure concerns. To counteract this, practice portion control and pair it with high-fiber vegetables like broccoli or leafy greens to balance the meal. It is also a common allergen (pork) and may contain gluten as a filler; always check labels if sensitive.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Provides essential B vitamins like B12 and niacin for energy metabolism.
- Contains minerals like zinc and selenium for immune function.
- High in monounsaturated fats from pork.
- A flavorful way to increase calorie and protein intake.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The characteristic 'snap' of a good Italian sausage comes from the natural casing, typically made from the cleaned intestines of hogs.
Full nutrition (scales with serving)
| Water | 50.6 g |
| Energy | 324 kcal |
| Energy | 1355 kj |
| Protein | 18.4 g |
| Total lipid (fat) | 26.4 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 1.9 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.4 g |
| Sucrose | 0.00 g |
| Glucose | 1.4 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 152 mg |
| Potassium, K | 339 mg |
| Sodium, Na | 801 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 17.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.35 mg |
| Riboflavin | 0.26 mg |
| Niacin | 6.3 mg |
| Pantothenic acid | 0.84 mg |
| Vitamin B-6 | 0.37 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 61.8 mg |
| Betaine | 5.9 mg |
| Vitamin B-12 | 0.90 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 10.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 32.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 41.0 iu |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin K (phylloquinone) | 3.4 ug |
| Fatty acids, total saturated | 9.0 g |
| SFA 4:0 | 0.01 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 | 0.33 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 5.6 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 2.9 g |
| SFA 20:0 | 0.06 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 11.6 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.58 g |
| MUFA 16:1 c | 0.57 g |
| MUFA 17:1 | 0.06 g |
| MUFA 18:1 | 10.7 g |
| MUFA 18:1 c | 10.6 g |
| MUFA 20:1 | 0.29 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 | 4.9 g |
| PUFA 18:2 | 4.3 g |
| PUFA 18:2 n-6 c,c | 4.2 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.18 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.21 g |
| PUFA 20:3 | 0.06 g |
| PUFA 20:3 n-3 | 0.03 g |
| PUFA 20:3 n-6 | 0.04 g |
| PUFA 20:4 | 0.12 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:4 | 0.04 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.10 g |
| Fatty acids, total trans-monoenoic | 0.08 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.07 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 | 81.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How is mild Italian sausage different from sweet Italian sausage?
They are often the same product. 'Mild' refers to the low level of heat from chili peppers, while 'sweet' refers to the prominence of sweet spices like fennel and anise, with no added heat.
Can I substitute this for ground beef in recipes?
Yes, it's a popular substitution. The sausage will add more fat and a distinct, seasoned flavor, so you may want to reduce or omit added salt and other spices in the recipe.
What's the best way to cook it from raw?
Pan-frying is classic. Cook over medium heat, breaking it into crumbles or cooking as links, until browned and no longer pink inside (160°F internal temp). It can also be baked or grilled.