Turkey Sausage Nutrition & Top Tips in 2025

Turkey sausage is a lighter, flavorful, white meat alternative to pork or beef. It fits seamlessly into countless recipes. Add it to hearty pasta sauces or savory breakfast scrambles for a delicious twist that doesn’t feel heavy.

What makes turkey sausage worth exploring isn’t just its versatility. It’s a good source of lean protein and key vitamins like B12 and B6, which support energy and brain health. Minerals such as iron, phosphorus, and selenium contribute to everything from strong bones to immune function.

But like most foods, turkey sausage has its pros and cons. Sodium levels can be high, and how it fits into your meals depends on your health goals. This article breaks it all down, so you can decide if turkey sausage deserves a spot on your table.

Turkey Sausage: Macros, Vitamins & Minerals

Turkey sausage provides a mix of nutrients that make it worth considering in your meals. This section takes a closer look at its macronutrient breakdown, along with the key vitamins and minerals it contains. For a more comprehensive view of how turkey sausage compares to other foods, explore our full nutrition and food guide.

6 Nutritional Benefits of Turkey Sausages

• High in protein: Turkey sausage is a great source of protein, which is essential for building and maintaining muscle mass, repairing tissues, and supporting overall bodily functions¹.

• Lower saturated fat: Compared to pork or beef sausages, turkey sausage typically contains significantly less saturated fat, making it a heart-healthier option².

• High in B vitamins: Turkey sausage is rich in B vitamins, particularly B6 and B12, which play key roles in energy production, brain function, and the formation of red blood cells³.

• Low calorie content: With fewer calories than pork or beef sausages, turkey sausage is a great option for those looking to manage their calorie intake or follow a weight-conscious diet.

• Versatile ingredient: Turkey sausage adapts well to different cuisines and flavor profiles, making it a flavorful and easy addition to a variety of dishes.

• Naturally low in carbs: Turkey sausage is a suitable choice for low-carb or keto diets, as it contains little to no carbohydrates.

Health Considerations of Turkey Sausage

Turkey sausage is a white meat alternative to pork or beef sausages. However, there are important health factors to consider:

• Cancer risk: The World Health Organization classifies processed meats, including turkey sausage, as Group 1 carcinogens. Regular consumption may increase the risk of colorectal cancer due to the presence of nitrates, nitrites, and other preservatives⁴.

• High sodium content: Many turkey sausages contain high levels of sodium, which can contribute to high blood pressure and increase the risk of cardiovascular issues⁵. Choose low-sodium options when possible.

• Additives and preservatives: Some brands include artificial flavors, fillers, and preservatives like (nitrates or nitrites) that may reduce nutritional quality⁶. Look for labels that say "nitrate-free" or "minimally processed" to avoid these.

• Fat content varies: Not all turkey sausages are lean. Sausages made with added skin or fat can significantly increase calorie and fat content. Always check the label to ensure it meets your dietary needs.

What’s in Turkey Sausage?

The base of most turkey sausages is, unsurprisingly, turkey. This is usually ground and seasoned for flavor. Salt is a key ingredient for preserving and enhancing taste, while a mix of spices, seasonings, and herbs adds variety depending on the recipe or brand.

Beyond these basics, additional ingredients are often included. Some sausages contain sugar or sweeteners to balance the flavor. Natural casings, typically made from animal intestines, are common, though some brands may use synthetic alternatives. 

Lower-cost options might include binders and fillers like breadcrumbs or starches to stretch the meat content. Preservatives help extend shelf life, and flavor enhancers like MSG can boost taste.

Turkey Sausages vs. Pork Sausages: Which Is Better for You?

Choosing between turkey and pork sausage often starts with taste. But beyond taste, there are significant nutritional differences that can impact your health goals. Whether you’re cutting calories, watching your fat intake, or trying to pack in more protein, this side-by-side comparison can help.

Tips for Choosing the Best Turkey Sausages

How to Store Turkey Sausages

• In the fridge: Store raw turkey sausages in the refrigerator for 1-2 days, or up to 3-4 days if they’re cooked. Keep them covered or in their original packaging to maintain freshness.

• In the freezer: For longer storage, freeze turkey sausages. They’ll stay good for 2-3 months when frozen.

• Prevent freezer burn: Wrap the sausages tightly in freezer-safe packaging, such as heavy-duty foil or zip-top bags, to keep out air and prevent freezer burn.

Labeling the package with the date can also help you track how long they’ve been stored.

3 Simple Turkey Sausage Recipes

Turkey sausage is a versatile ingredient. It can easily replace pork sausage in a variety of recipes. It’s leaner, lower in calories, and just as delicious. Whether you're looking to make breakfast, lunch, or dinner, turkey sausage adds great flavor and protein to any dish. For more ways to use turkey in your meals, check out our article on ground turkey recipes.

Here are 3 simple turkey sausage recipes to try:

1. Turkey Sausage Breakfast Scramble: Cook turkey sausage in a pan, then scramble in eggs and add some spinach or kale for extra nutrients. Top with a sprinkle of cheese if you like.

2. Turkey Sausage and Egg Breakfast Sandwich: Cook a turkey sausage patty and a scrambled or fried egg. Place them on a toasted whole grain English muffin or sandwich bun. Add a slice of cheese and a little hot sauce or avocado for extra flavor.

3. Turkey Sausage Pasta: Slice turkey sausage and toss it with whole wheat pasta, marinara sauce, and a handful of spinach for a simple, satisfying meal.

FAQ

Is turkey sausage actually healthy?

Turkey sausage can be a healthier alternative to pork sausage due to its lower calorie and fat content. However, it's still processed meat, which has been linked to health risks like cancer. Additionally, some varieties are high in sodium and may contain preservatives. To make a healthier choice, select options with minimal additives and lower sodium levels.

What is the nutritional content of turkey sausage?

The nutritional content of turkey sausage per 100 g includes approximately 164 calories, 8.86 g of total fat, 2.53 g of saturated fat, 78 mg of cholesterol, 599 mg of sodium, and 16.7 g of protein.

Which is healthier, bacon or turkey sausage?

Turkey sausage generally contains less fat and fewer calories than bacon, making it a leaner option. However, both are processed meats and may contain high levels of sodium and preservatives. For a healthier choice, choose low-sodium, minimally processed versions of either option.

Is turkey sausage considered processed meat?

Yes, turkey sausage is considered processed meat because it has been modified through methods like salting, curing, or adding preservatives to enhance flavor or preservation.

Are turkey sausages good for weight loss?

Turkey sausages can be a good option for weight loss due to their higher protein content and lower fat compared to pork sausages. For the best nutritional benefits, be mindful of portion sizes and choose varieties that are low in sodium and free from unhealthy additives.

References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC6566799/

2. https://pubmed.ncbi.nlm.nih.gov/34649831/

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC9662251/

4. https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC7601012/

6. https://pmc.ncbi.nlm.nih.gov/articles/PMC9365633/

7. https://fdc.nal.usda.gov/food-details/746783/nutrients

8. https://fdc.nal.usda.gov/food-details/171631/nutrients