Kielbasa

Meat

Item Rating: 38/100

1 serving (75 grams) contains 253 calories, 9.3 grams of protein, 22.3 grams of fat, and 3.8 grams of carbohydrates.

Nutrition Information

1 cup (138g)

Calories		465.1
% Daily Value*
Total Fat		41.0 g	52%
	Saturated Fat	13.6 g	68%
	Polyunsaturated Fat	7.4 g
Cholesterol		100.7 mg	33%
Sodium		1462.8 mg	63%
Total Carbohydrates		6.9 g	2%
	Dietary Fiber	0 g	0%
	Sugars	3.3 g
protein		17.1 g	34%
Vitamin D		49.7 mcg	248%
Calcium		58.0 mg	4%
Iron		1.4 mg	7%
Potassium		422.3 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Kielbasa Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

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Food Attributes

🍯 Low sugar

🧈 High saturated fat

🍞 Low carbs

Source of Calories

Fat: 369 cal (79.4%)

Protein: 68 cal (14.7%)

Carbs: 27 cal (5.9%)

About Kielbasa

Kielbasa is a type of smoked sausage that originated in Poland and is a staple in Polish cuisine, often served with potatoes, cabbage, or in stews. Typically made from pork or a combination of pork and beef, it is seasoned with garlic, marjoram, and other spices. Nutritionally, a 100-gram serving of kielbasa provides approximately 337 calories, 12.4 grams of protein, 29.7 grams of fat, and 5.03 grams of carbohydrates. It also contains vitamins and minerals such as vitamin D (36 IU), vitamin C (14.7 mg), calcium (42 mg), and iron (0.99 mg), though its high fat content makes it energy-dense and best enjoyed in moderation as part of a balanced diet.

Health Benefits

• Provides protein to support muscle repair and growth with 12.4 grams per 100 grams.
• Contains vitamin D (36 IU), which aids in calcium absorption and supports bone health.
• Supplies iron (0.99 mg per 100 grams), which is essential for oxygen transport in the blood.

Dietary Considerations

Allergens: Contains pork, beef, garlic (in some recipes)

Suitable for: Ketogenic diet (in moderation), low-carb diet

Not suitable for: Vegetarian diet, vegan diet, low-fat diet

Selection and Storage

Store kielbasa in the refrigerator at or below 40°F (4°C) and consume within 1-2 weeks if unopened or within 4-7 days after opening. It can also be frozen for longer storage (up to 2 months). Reheat thoroughly before consuming.

Common Questions About Kielbasa Nutrition

Is kielbasa high in protein?

Kielbasa contains 12.4 grams of protein per 100 grams, making it a moderate source of protein. While it can support muscle repair and growth, it is not as high in protein as lean meats like chicken or fish.

Can I eat kielbasa on a keto diet?

Yes, kielbasa is suitable for a keto diet due to its low carbohydrate content of 5.03 grams per 100 grams. However, it is also high in fat (29.7 grams) and sodium (1060 mg), so portion control is key.

Is kielbasa healthy to eat regularly?

While kielbasa provides protein and fat, it is high in saturated fat, with 29.7 grams of total fat, and contains 1060 mg of sodium per 100 grams. Eating it frequently can contribute to cardiovascular health concerns, so it should be consumed in moderation.

What is the recommended serving size for kielbasa?

A single serving of kielbasa is typically about 2-3 ounces (56-85 grams). This portion provides around 190-285 calories, which is a reasonable size for those monitoring calorie and fat intake.

How does kielbasa compare to other sausages?

Compared to other sausages, kielbasa typically has a higher fat content, with 29.7 grams of fat per 100 grams. It also tends to be higher in sodium (1060 mg) than some alternatives, but has a similar protein content to other meat sausages, offering 12.4 grams per 100 grams.

Data Sources & Scientific References

1. USDA FoodData - Kielbasa Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →
2. Processed Meats and Health Risks: Dietary Guides and Considerations

   NIH Office of Dietary Supplements

   This resource discusses processed meats, health implications, and dietary recommendations, relevant for understanding Kielbasa in the context of health and nutrition.

   View source →
3. Dietary Guidelines for Americans 2020-2025: Processed Meats and Sodium Intake

   U.S. Department of Health and Human Services

   This section from the Dietary Guidelines addresses processed meats like Kielbasa, providing guidance on consumption limits due to sodium and saturated fat content.

   View source →