Longganisa

Meat

Item Rating: 40/100

1 serving (50 grams) contains 180 calories, 8.0 grams of protein, 15.0 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		851.7
% Daily Value*
Total Fat		71.0 g	91%
	Saturated Fat	23.7 g	118%
	Polyunsaturated Fat	0 g
Cholesterol		142.0 mg	47%
Sodium		1892.7 mg	82%
Total Carbohydrates		9.5 g	3%
	Dietary Fiber	0 g	0%
	Sugars	4.7 g
protein		37.9 g	75%
Vitamin D		0 mcg	0%
Calcium		47.3 mg	3%
Iron		2.4 mg	13%
Potassium		473.2 mg	10%

* 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

🥓 Keto friendly

🍯 Low sugar

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 639 cal (77.1%)

Protein: 151 cal (18.3%)

Carbs: 38 cal (4.6%)

About Longganisa

Longganisa is a Filipino sausage derived from Spanish chorizo, with a rich cultural history deeply tied to the Philippines' colonial past. It is typically made of ground pork, though beef, chicken, or other meats are also used, and is seasoned with a variety of spices, vinegar, or sugar depending on the regional style (e.g., 'hamonado' for sweet and 'de recado' for garlicky). Nutritionally, a typical serving of longganisa provides 360 calories, 16 grams of protein, 4 grams of carbohydrates, and 30 grams of fat. While high in protein, this dish is also calorie-dense due to its fat content, making it best consumed in moderation. It contains essential minerals such as iron, which supports red blood cell function, though it is low in vitamins, fiber, and calcium.

Health Benefits

• Provides a high protein content (16g per serving), which supports muscle repair and maintenance.
• Contains iron (1mg per serving), essential for oxygen transport in the blood and preventing iron-deficiency anemia.
• Rich in energy-dense fats (30g per serving), which can serve as a sustained energy source for individuals with high caloric needs.

Dietary Considerations

Allergens: Contains pork, potential gluten (if breadcrumbs are used), sulfites (from vinegar or preservatives)

Suitable for: High-protein diets, low-carb diets (if no added sugars)

Not suitable for: Vegetarian diets, vegan diets, low-fat diets, low-sodium diets (due to high salt content)

Selection and Storage

Store raw longganisa in the refrigerator for up to 3 days or freeze for longer preservation. Cook thoroughly as it contains raw meat and should reach an internal temperature of 165°F (74°C).

Common Questions About Longganisa Nutrition

Is Longganisa high in protein?

Yes, Longganisa contains 16 grams of protein per serving (approximately 100 grams), making it a decent source of protein. However, it is also high in fat, so it should be consumed in moderation if you’re looking to increase your protein intake without adding excess calories or fat.

Can I eat Longganisa on a keto diet?

Yes, Longganisa can fit into a keto diet due to its low carbohydrate content (4 grams per serving). However, keep in mind that it is also high in fat (30 grams per serving), so you should account for this when balancing your daily fat intake. Be mindful of the added sugars, as some Longganisa varieties may contain extra sugar depending on the recipe.

Is Longganisa healthy, or are there health concerns?

While Longganisa offers protein (16 grams per serving), it is high in calories (360 per serving), fat (30 grams), and sodium (800 mg). Excessive consumption can contribute to weight gain and an increased risk of heart disease. Opting for lower-fat or reduced-sodium versions can make it a slightly healthier choice. Additionally, consider pairing it with vegetables to balance your meal.

What is the recommended portion size for Longganisa?

A typical serving of Longganisa is around 100 grams (2-3 small links). Given its high calorie and fat content, this portion size is recommended for moderation. Pair it with whole grains or vegetables to create a more balanced and satisfying meal.

How does Longganisa compare to other sausages?

Compared to other sausages, Longganisa is often sweeter and higher in fat and calories due to the traditional recipe, which includes sugar and pork fat. For example, Italian sausage may have a similar fat content but is usually less sweet. When preparing Longganisa, it is commonly cooked by pan-frying or simmering with water to release its natural oils and caramelize its flavors.

Data Sources & Scientific References