Is Turkey Sausage a Healthy Choice? — Health Benefits, Allergens, Nutrition, Considerations, and Risks

Image representing Turkey Sausage

Sausage holds a prominent position in the food market worldwide, and many varieties of sausages adorn our breakfast table. Have you ever thought of the importance and presence of sausages on the breakfast menu? 

Sausages have been a favorite of humans for centuries, and among them, Turkey sausage has been gaining popularity as a healthier option. Why does it have a huge following? Well, it does not keep a legacy of traditional taste, but often people choose it as an alternative to pork sausage. 

The lower fat content, lower calorie, and leaner meat with its potential health benefits make turkey sausage a healthier breakfast meat. People are concerned about their food options a lot because of their dietary preferences and the impact of their diet on overall well-being. 

As a result of the increased demand for healthy food choices, the food industry has started offering healthier and more diverse choices that meet the needs of consumers. 

Preparation of Turkey Sausage

Turkey sausage is made from turkey meat with various herbs and spice mixes added to it. For the preparation, ground turkey meat is mixed with spices mix along with some seasonings like salt, black pepper, garlic, etc. This mix is now added to the sausage molds and left to cook through various methods such as pan-frying, grilling, etc. 

Ingredients and seasonings added to sausage vary according to the varieties available in the market. Turkey sausage can be used in sandwiches, pasta, and many more dishes you love to have. 

Allergens in Turkey Sausage

The common ingredients in turkey sausage are ground turkey meat, herbs, and spices, onions and garlic, and flavorings that can be natural. But depending on the types and brands of Turkey sausages, these ingredients can change, and potential allergens may also vary.

Some of the allergens found are:

Wheat flour – Binders are used in sausages to help the sausage hold together. If any wheat products or bread crumbs are used as a binder, it can be an allergen to those individuals having gluten sensitivity. 

Dairy products – Certain brands of sausages contain milk or milk products in them, which can make them unsuitable for individuals having allergies.

Soy products – Some types of sausages contain soy-based additives. 

Sulfates – As it comes under the processed meat category, sulfates can be used as a preservative. 

The wide variety of food choices available in the market is a challenge for those individuals having certain allergies. It is important to go through the product label while taking every packaging of food to identify the specific allergens. 

Image representing a Turkey Sausage Platter

How It is Different From Traditional Sausages?

Traditional sausages are typically made from pork meat and are different from turkey sausage in terms of ingredients, flavor, health benefits, and nutritional values. Ground turkey meat is lower in fat and calories when compared to ground pork. Moreover, the high saturated fat content in pork makes it a high-calorie food with high overall fat content. 

Traditional pork sausage has a savory taste, and it can be seasoned with a variety of spices to enhance the flavor. But, turkey sausage offers a mild flavor and the seasonings commonly used are herbs and spices. 

Nutritional Value

The nutritional content in 100 gm turkey sausage served:

Calories 170 – 180 calories
Cholesterol60 – 70 milligrams
Protein16.5 grams
Total fat content13 grams
Sodium700 milligrams

It contains a high amount of vitamins, including Vitamin B3, Vitamin B6, and Vitamin B12, which play an important role in energy production and metabolic functions. One thing to be noticed is that the sodium content can be relatively high in some brands, therefore, it is essential to be watchful about your intake. 

The serving size of any meal depends on the taste and dietary preferences of an individual. Typically, the serving size varies according to the diet plan of different individuals. Calorie intake, sodium, fat content, etc. are the other factors or health concerns, that are considered. 

Health Benefits of Turkey Sausage

High in Protein: Turkey meat is a rich source of protein, which is vital for muscle functioning and the overall health of an individual.

Lower saturated fat: Compared to traditional sausage, turkey sausage has a low saturated fat content, which makes it a healthier alternative for breakfast and does not lead to any heart diseases. 

Vitamins and Minerals: B vitamins and essential nutrients such as niacin and phosphorus contribute to proper body functioning and support overall health. 

Low in carbohydrates: If you are opting for a low-carb diet, turkey sausage can be a good option. 

Helps in weight management: Since it is generally lower in calories, saturated fat content, and a high source of protein, turkey sausage helps in weight loss and overall health management. 

Image representing a Healthy Turkey Sausage mixed with veggies

Impact on Gut Health

Turkey sausage is low in fiber content, which is important for digestive health. Hence, it does not contribute to digestive benefits such as a healthy gut. But it can be put together with other fiber-rich foods to help in digestive health. 

Gut microbiota, microorganisms such as bacteria, archaea, viruses, and fungi play an essential part in the overall digestion of a living being. Turkey sausage, since it is low in digestive fiber, does not impact much on gut microbiota to promote better digestive health. 

High Cholesterol Content

Approximately 60 to 70 milligrams of cholesterol are contained in a 100-gram of Turkey sausage, which leads to a high risk of heart disease and also increases blood pressure. 

Like any sausage, there might be a quality variation in Turkey sausage depending on the types and brands available. Some of the brands are low in calories and fat, but others may be unhealthy due to the preservatives added. 

High in Sodium

The high sodium content in Turkey sausage makes it a crucial meal to add to a balanced diet. Consuming a high amount of sodium can cause a wide range of health issues like heart failure, high blood pressure, etc. 

Considerations and Risks

Turkey sausage for pregnant women: Always make sure that you choose a low-sodium and low-fat sausage variety, to help with your health. In addition, try to add more vegetables and other nutritious food to make it a balanced diet. 

Turkey sausage for diabetics: Be watchful about your carbohydrate intake, as turkey sausage is low in carbs. Add a lower sodium variety to your meal.

Turkey sausage is a healthy alternative to traditional sausages with its rich flavor and potential benefits. It offers you a satisfying and balanced diet with essential nutrients in it. Among the wide varieties available, you need to pick the one that satisfies your dietary preferences and all your health concerns. 

Processed Turkey Sausage

Frequently Asked Questions (FAQ’s)

How many varieties of Turkey sausages are available?

There are many varieties of Turkey sausages available in the market. Some of them include sweet, Italian, spicy, etc. 

How long can I freeze turkey sausage?

You can freeze turkey sausage for several months if it is properly stored in an airtight container or plastic wrap.

Can I eat raw turkey sausage?

No. It is not recommended to eat raw sausage, since it contains bacteria that cannot be killed without cooking at an appropriate temperature. 

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