Sausage, Polish, pork and beef, smoked
Whole food · Sausages and Luncheon Meats
Photo: Wikipedia
This is a robust, pre-cooked sausage made from a seasoned blend of pork and beef, then hot-smoked to a deep, reddish-brown hue. It delivers a firm, juicy bite with a pronounced, savory smokiness and a hint of garlic and marjoram. Nutritionally, it's a calorie-dense, high-fat, and high-protein food, providing significant energy and essential amino acids.
Calorie split: 16% protein · 3% carbs · 81% fat
↓ Full nutrition💚 Why it's loved
People adore its deeply savory, smoky flavor and satisfying, meaty texture that stands up to grilling, frying, or boiling. It's a beloved cultural staple in Polish cuisine, often the star of hearty, comforting meals.
⚠️ Watch-outs & how to enjoy it better
Its high fat and sodium content can be a concern for heart health or blood pressure management. To counteract this, practice strict portion control, choose leaner cuts when available, and pair it with fiber-rich sides like sauerkraut, roasted vegetables, or whole-grain mustard to balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Provides B vitamins, especially B12 and niacin, for energy metabolism.
- Contains essential minerals like zinc and selenium.
- Offers a convenient, ready-to-eat or quick-cook protein source.
- The smoking process acts as a traditional preservation method.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'kiełbasa' simply means 'sausage' in Polish, but in English, it has come to specifically refer to this style of smoked, garlicky sausage, highlighting its iconic status.
Full nutrition (USDA data · scales with serving)
| Water | 56.6 g |
| Energy | 301 kcal |
| Energy | 1259 kj |
| Protein | 12.1 g |
| Total lipid (fat) | 26.6 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 2.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 107 mg |
| Potassium, K | 189 mg |
| Sodium, Na | 848 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 13.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.17 mg |
| Niacin | 3.2 mg |
| Pantothenic acid | 0.44 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Vitamin B-12 | 1.5 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 |
| Vitamin D (D2 + D3), International Units | 44.0 iu |
| Vitamin D (D2 + D3) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.35 g |
| SFA 16:0 | 5.7 g |
| SFA 18:0 | 3.1 g |
| Fatty acids, total monounsaturated | 12.3 g |
| MUFA 16:1 | 0.98 g |
| MUFA 18:1 | 11.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.33 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 | 71.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.47 g |
| Isoleucine | 0.48 g |
| Leucine | 0.81 g |
| Lysine | 0.90 g |
| Methionine | 0.36 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.41 g |
| Tyrosine | 0.39 g |
| Valine | 0.46 g |
| Arginine | 0.77 g |
| Histidine | 0.40 g |
| Alanine | 0.77 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.0 g |
| Glycine | 0.86 g |
| Proline | 0.67 g |
| Serine | 0.51 g |
FAQ
Is Polish sausage already cooked?
Yes, traditional smoked Polish sausage (Kiełbasa) is pre-cooked during the smoking process. It is safe to eat cold, but it is most commonly heated by grilling, pan-frying, or boiling to enhance its flavor and texture.
What's the difference between Polish sausage and other smoked sausages?
Its defining characteristics are the specific blend of pork and beef, the prominent use of garlic and marjoram in the seasoning, and the traditional smoking method, which gives it a distinct flavor profile compared to, say, a German or American smoked sausage.
How should I store it?
Unopened, it can be kept in the refrigerator for a week past its sell-by date. Once opened, consume within 3-4 days. It freezes well for up to 2 months; slice before freezing for easier portioning.
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 3.01 kcal/g · 16% 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: 4.49 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.