1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.8 grams of fat, and 0.6 grams of carbohydrates.
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Nutrition Information
Calories |
321.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.7 g | 29% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 880.1 mg | 293% | |
| Sodium | 293.4 mg | 12% | |
| Total Carbohydrates | 2.8 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.9 g | ||
| protein | 26.0 g | 52% | |
| Vitamin D | 194.0 mcg | 970% | |
| Calcium | 118.3 mg | 9% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 298.1 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Egg and sausage
Egg and sausage is a classic breakfast pairing known across several cuisines, particularly in American and British traditions. Eggs are a nutrient-rich food, offering complete protein, healthy fats, vitamins such as B12 and D, and essential minerals like selenium. Sausage is a high-protein meat product often made with ground pork, beef, or poultry, and seasoned for flavor. While sausage is energy dense, it can also be high in saturated fat and sodium. Together, they create a meal that is rich in protein and fats, making them popular for providing sustained energy. However, for a balanced diet, it is essential to consume these foods in moderation and pair them with fiber-rich options such as vegetables or whole-grain toast to balance their nutritional profile.
Health Benefits
- Eggs are high in choline, which supports brain and liver health.
- Sausage provides protein, essential for muscle repair and growth.
- Eggs are an excellent source of vitamin D, which aids in calcium absorption for healthy bones.
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at 40°F (4°C) and use them within their expiration date. Keep sausages refrigerated and consume within 1-2 days of opening, or freeze for longer storage.
Common Questions About Egg and sausage Nutrition
Is egg and sausage high in protein?
Yes, egg and sausage are high in protein. A large egg typically contains about 6 grams of protein, while a standard sausage link can contain anywhere from 4 to 10 grams of protein, depending on the type and size. Together, they make a protein-packed meal, providing around 10-16 grams of protein per serving.
Can I eat egg and sausage on a keto diet?
Yes, egg and sausage are keto-friendly as they are both low in carbohydrates and high in fat and protein. Be sure to choose sausages without added sugars or fillers, as some processed varieties may contain hidden carbs.
What are the health benefits and concerns of eating egg and sausage?
Eggs are rich in nutrients like vitamin B12, choline, and selenium, which support brain and cellular function. Sausages provide protein and essential vitamins such as B12 and iron if made with quality meat. However, sausages can be high in saturated fat, sodium, and preservatives, which may impact heart health if consumed in excess. Opting for minimally processed, leaner sausage options can help mitigate these concerns.
What is the recommended portion size for egg and sausage?
A balanced portion size for eggs and sausages typically includes 1-2 large eggs and 1-2 small or medium-sized sausage links (about 2-4 ounces). This provides a good balance of protein, fats, and calories for most diets, amounting to roughly 200-400 calories depending on how they are prepared.
How does egg and sausage compare to other breakfast options?
Egg and sausage are a high-protein, low-carb breakfast option compared to choices like cereal or toast, which are higher in carbohydrates. However, oatmeal or Greek yogurt with fruits may provide more fiber and micronutrients while being lower in saturated fats. Consider pairing eggs and sausage with vegetables or avocado to boost fiber and nutrient content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
