Sausage, Italian, pork, mild, raw
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
This is a classic, mild-flavored Italian pork sausage, typically sold in links or bulk form and meant to be cooked before eating. It has a juicy, coarse-ground texture with a savory, slightly sweet profile from fennel and garlic, and is notably high in fat, which gives it a rich mouthfeel. Nutritionally, it's a dense source of protein and calories, with almost no carbohydrates.
Calorie split: 19% protein · 4% carbs · 76% fat
↓ Full nutrition💚 Why it's loved
People adore it for its signature, aromatic fennel and garlic seasoning that instantly builds a deep, savory foundation in sauces and soups. It's incredibly versatile, browning beautifully to add complex flavor to everything from pasta to pizza.
⚠️ Watch-outs & how to enjoy it better
Its high fat and calorie density can be a concern for those monitoring intake, and it is typically high in sodium. To enjoy it mindfully, opt for leaner turkey versions, drain excess fat after cooking, or use it as a potent flavoring ingredient in smaller amounts, paired with plenty of vegetables and whole grains.
Key benefits
- High in protein for muscle maintenance
- Rich source of B vitamins, especially B12
- Contains minerals like zinc and selenium
- Provides energy-dense calories
- Traditional flavor base for many dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'mild' designation often refers to the absence of hot peppers, but the sausage is still heavily seasoned with a distinctive blend of spices, most notably sweet fennel seed, which gives it its characteristic Italian aroma.
Full nutrition (USDA data · scales with serving)
| Water | 56.4 g |
| Energy | 290 kcal |
| Energy | 1212 kj |
| Protein | 13.9 g |
| Total lipid (fat) | 24.3 g |
| Ash | 2.4 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.2 g |
| Glucose | 1.2 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 126 mg |
| Potassium, K | 211 mg |
| Sodium, Na | 563 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 11.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.8 mg |
| Folic acid | 0.00 ug |
| Vitamin B-12 | 1.0 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 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 | 8.6 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.31 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 5.4 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 2.7 g |
| SFA 20:0 | 0.06 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 11.0 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.54 g |
| MUFA 16:1 c | 0.53 g |
| MUFA 17:1 | 0.05 g |
| MUFA 18:1 | 10.1 g |
| MUFA 18:1 c | 10.0 g |
| MUFA 20:1 | 0.28 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 | 4.4 g |
| PUFA 18:2 | 3.8 g |
| PUFA 18:2 n-6 c,c | 3.8 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.15 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 | 0.19 g |
| PUFA 20:3 | 0.06 g |
| PUFA 20:3 n-3 | 0.03 g |
| PUFA 20:3 n-6 | 0.03 g |
| PUFA 20:4 | 0.09 g |
| PUFA 20:5 n-3 (EPA) | 0.00 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 | 0.12 g |
| Fatty acids, total trans-monoenoic | 0.09 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.09 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 | 69.0 mg |
Amino acid profile (per 100g)
| Hydroxyproline | 0.01 g |
FAQ
What's the difference between mild and sweet Italian sausage?
They are often the same thing. 'Mild' indicates no added chili heat, while 'sweet' highlights the presence of fennel and other sweet spices. The terms are frequently used interchangeably.
Is it safe to eat raw?
No. As a raw ground pork product, it must be cooked thoroughly to an internal temperature of 160°F (71°C) to eliminate potential pathogens like salmonella or E. coli.
How can I reduce the grease when cooking?
After browning the sausage, drain it in a colander lined with paper towels. For dishes like pasta sauce, you can also skim the fat from the surface after simmering.
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 2.90 kcal/g · 19% calories from protein · 0.0 g fiber · 1.2 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: 2.67 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.