Is Sausage Good For You

For those who don’t know what a hotdog is (and why should they?), a sausage is a type of meat that has been formed into small cylindrical pieces. The casing can be made from many different materials including intestine, stomach, lungs, or the lining of other animals’ intestines. In some countries, sausages have to meet very strict hygiene standards, but in general, most types of commercially produced sausages are quite safe to eat.
When it comes to nutritional value, there’s not much difference between them and fresh cuts of beef; besides the fact that they tend to contain less fat than raw meat. This is primarily because of how manufacturers pack the meat into casings – without any added fat. However, if you prefer something with more flavour then choosing pork over beef might be a good idea.
A number of cultures throughout history have enjoyed eating sausages, including Ancient Egyptians, Romans, Greeks, Chinese and Japanese people, as well as various tribes in Africa and Australia. There are also numerous regional varieties of sausage available across Europe, such as French chorizo, Spanish morcilla, Italian salami and British black pudding.

There are so many ways to enjoy cooking sausages, whether on their own, served alongside other foods, or even eaten cold. A typical breakfast could include fried breaded sausages, eggs, beans, tomatoes and cheese. Cold snacks are great alternatives when hunger pangs strike and you may find yourself reaching for one after dinner too. Try mixing up a batch of sliced cucumber and cream cheese spread, along with a baguette or crackers. If you’re looking for a quick snack, pick up some dried fruit, nuts or raisins. They’ll keep for months sealed inside an airtight container.
So what sort of benefits do these tasty little bundles bring? Read on to learn about the vitamins and minerals contained within.
Vitamins & Minerals
The following table details the amount of vitamin B-12 and iron found in each 100g serving of various types of sausage. It will give you an insight into just how beneficial they really are.
Serving Size per day*
(per portion)
Type**
B-12 (µg)***
Iron (mg)****
Fresh**
4 x 75g
3 x 120g
1 x 200g
Pork & Beef
0.6
7.5
2.8
Rabbit
0.9
10.0
2.8
Chicken
0.8
8.4
2.8
Lamb
0.6
6.7
2.8
Goat
0.6
6.7
2.8
Turkey
0.6
7.5
2.8
Haggis
0.6
6.7
2.8
Duck
0.6
6.7
2.8
Frozen
0.6
7.5
2.8
Cottage Cheese & Liver Pate
0.6
6.7
2.8
Eggs
0.3
2.5
0.9
Cheese
0.3
2.5
0.9
Marmalade & Blackberry Jam
0.3
2.5
0.9
Tomato Sauce
0.3
2.5
0.9
Salt Pork
0.3
2.5
0.9
Beef Curing Liquid
0.3
2.5
0.9
Hot Dog Sauces
0.3
2.5
0.9
Oyster Spices
0.3
2.5
0.9
Red Cabbage Vinegar
0.3
2.5
0.9
As you can see, each sausage contains approximately three times the recommended daily intake of vitamin B-12 and iron. These two nutrients play vital roles in our bodies, helping us produce healthy red blood cells and haemoglobin respectively. Without sufficient amounts of iron, we won’t be able to absorb vitamin B-12 from food properly, leading to anaemia.
Aside from boosting your intake of these important vitamins and minerals, sausages are also packed full of flavonoids, carotenoids, selenium, zinc, phosphorus, manganese, copper, iodine, potassium and calcium. Selenium, zinc and copper all help protect against cell damage caused by free radicals. Manganese plays a role in producing energy, while phosphorus is required for bone formation and calcium supports strong teeth and bones. Iodine prevents goiter, thyroid problems and birth defects, while potassium regulates heart rhythm and muscle contraction. Finally, calcium strengthens tooth enamel and keeps bones strong.
So next time you serve up some sausages, try enjoying them with a side salad, jacket potato or fresh tomato wedges instead of chips. Your body will thank you for it.
References:
World Health Organization (WHO). “Foods containing high levels of saturated fatty acids.” Retrieved from http://www.who.int/nutrition/publications/essential_nutrients/2004/en/
World Health Organisation (WHO). “Meat consumption worldwide: implications for nutrition and health.” Retrieved from http://apps.who.int/iris/bitstream/10665/42988/1/978924134852_eng.pdf
Centre for Science in the Public Interest. “What’s wrong with frankfurters?” Retrieved from http://www.foodpolitics.com/frankscrumbs/whatswrongwithfrankfurters.html
*Based on 2,000 calories daily
**Based on adult male needs
***Estimated values based on USDA National Nutrient Database
****Daily Value (DV) refers to the percentage of the nutrient present in 1 serving compared to the DV set by the US Department of Agriculture (USDA). DVs were established to allow comparison among different age groups and genders. As such, the DV does not represent the absolute value of a particular nutrient present in a certain food.
To calculate the total quantity of a specific nutrient needed in your diet, use this formula: Total = Serving size X Daily value. For example, if a 100 g serving contains 50 mg of iron, it would mean that you’d need 50 x 100 = 5 000 mg daily.

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