If you're looking for a healthier alternative to pork sausage, you might want to try turkey sausage. One link of turkey Italian sausage weighing 91 grams contains about 150 calories. Despite its lower calorie count, it is still packed with flavor and protein.

Apart from being a low-calorie food, turkey sausage is also an excellent source of several essential nutrients. It is a good source of vitamin B6, niacin, and selenium. Vitamin B6 is essential in maintaining proper brain function and healthy skin while niacin works to keep the digestive and nervous systems healthy. Selenium is a powerful antioxidant that helps prevent cellular damage.

If you're wondering how you can incorporate turkey sausage into your diet or how it compares to pork sausage, keep reading to find out more.

Calories in 1 Link of Turkey Italian Sausage

One link of turkey Italian sausage weighing 91 grams contains about 150 calories. This is significantly lower than the calorie content of pork sausage. For instance, one link of grilled pork sausage weighing 76 grams contains about 212 calories. If you're looking to cut down on your caloric intake, then turkey sausage might be an excellent food to consider. However, it's important to keep in mind that consuming too few calories can also be harmful to your health. So, be sure to consult a health professional to find out what your daily caloric intake should be.

Carbohydrate and Fiber Content

Turkey sausage is relatively low in carbohydrates and is, therefore, a great option for people on a low-carb diet. One link of turkey Italian sausage weighing 91 grams contains about 2 grams of carbohydrates. However, turkey sausage is not a significant source of dietary fiber. This is a deficiency that can affect your digestive health. Therefore, you'll need to incorporate other high-fiber foods into your diet alongside turkey sausage.

Protein Content

One link of turkey Italian sausage weighing 91 grams contains about 14 grams of protein, making it a great food option for people looking to build muscles or lose weight. Protein is an essential nutrient that helps the body repair and build tissues, improve metabolic function and maintains healthy organs such as the heart. Turkey sausage is particularly rich in low-fat protein, making it an excellent option for people with heart disease or high cholesterol levels.

Fat and Cholesterol Content

Turkey sausage is low in fat, especially saturated fat. One link of turkey Italian sausage weighing 91 grams contains about 8 grams of fat, of which only 2.2 grams are saturated fat. In comparison, pork sausage contains significantly more saturated fat, which can raise blood cholesterol levels and increase the risk of heart disease. Furthermore, turkey sausage is relatively low in cholesterol. One link of turkey Italian sausage weighing 91 grams contains about 60 milligrams of cholesterol.

Micronutrient Content

Turkey sausage is not just a low-calorie food; it is also an excellent source of several essential vitamins and minerals. One link of turkey Italian sausage provides approximately 40% of your daily recommended intake of vitamin B6, which is essential for proper brain function and healthy skin. Turkey sausage also contains niacin, a vitamin that supports a healthy digestive and nervous system. Selenium, another crucial nutrient, is also found in turkey sausage. Selenium is an antioxidant that helps prevent cellular damage caused by oxidative stress. Additionally, turkey sausage contains small amounts of iron, phosphorus, potassium, and zinc.

Comparing Turkey Sausage to Pork Sausage

When it comes to nutrition, turkey sausage and pork sausage differ significantly. Pork sausage generally contains more calories, fat, and cholesterol than turkey sausage. Pork sausage also has less protein than turkey sausage. Although both contain 14 grams of protein per 91-gram serving, pork contains 5 grams more fat on average than turkey sausage. For people looking to cut down on their caloric or fat intake, turkey sausage is an excellent option.

Cooking Tips

Turkey sausage is a versatile food that can be used in various recipes. It can be grilled, pan-fried, roasted, or added to soups and stews. However, certain precautions should be taken while cooking turkey sausage. The internal temperature should be checked using a meat thermometer to ensure it is cooked thoroughly. Additionally, beware of overcooking turkey sausage as it can quickly become dry and lose its flavor.

Potential Health Benefits

Eating turkey sausage as part of a well-balanced diet can yield various health benefits. Some of the potential health benefits of consuming turkey sausage include weight loss, improved heart health, lower blood pressure, and a stronger immune system. Turkey sausage's high protein and low-fat content can also make it an excellent option for people with diabetes or those looking to manage their blood sugar levels.

Potential Health Risks

Although turkey sausage is generally considered healthy, it may pose some health risks, particularly if consumed excessively. Some of the potential health risks of consuming turkey sausage include an increased risk of colon cancer, high sodium content, and harmful additives such as nitrates and nitrites. However, these risks can be mitigated by consuming turkey sausage in moderation and combining it with other healthy foods.

Precautions

Despite its health benefits, turkey sausage may not be suitable for everyone, particularly people with certain food allergies or intolerances. If you're allergic to poultry or have been advised to avoid it, you should not consume turkey sausage. Additionally, turkey sausage should be consumed in moderation and combined with other healthy foods to receive optimal health benefits.