Protein in Pork Sausages: How Much per 100g and per Portion
Grilled pork sausages provide 14.5g of protein per 100g. For every 100 calories, they offer 4.9g of protein, with protein making up 20% of their total energy. A 100g amount of grilled sausages contributes 29% of the UK daily reference intake for protein.
CoFID 19-509 · Sausages, pork, chilled, grilled
What the numbers say
- Protein per calorie. Pork sausages provide 4.9g of protein per 100 kcal. Protein accounts for 20% of the total energy, with the majority coming from fat.
- High in fat and salt. According to front-of-pack colour coding, grilled pork sausages are high in fat (22.1g), saturated fat (8.0g), and salt (1.6g) per 100g. Their sugar content is rated as low.
- Fibre content. This food contains 2.3g of dietary fibre per 100g. A larger amount of 200g would provide 4.6g of fibre.
Pork Sausages macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 294 kcal 1,221 kJ |
15% | – |
| Protein | 14.5g | 29% | – |
| Fat | 22.1g | 32% | high |
| of which saturates | 8g | 40% | high |
| Carbohydrate | 9.8g | 4% | – |
| of which sugars | 1.5g | 2% | low |
| Fibre | 2.3g | – | – |
| Salt | 1.6g | 27% | high |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in pork sausages by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 14.5g | 294 | 9.8g | 22.1g |
| 150g | 21.8g | 441 | 14.7g | 33.2g |
| 200g | 29g | 588 | 19.6g | 44.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of pork sausages for 20g or 30g of protein
- To get 30g of protein from this food, you would need to eat about 207g, which also contains 608 kcal and 3.31g of salt.
- For a 20g protein target, the required amount is 138g, providing 406 kcal and over a third of the daily reference intake for salt.
- The nutritional data is for sausages that were chilled raw and then grilled, so weigh your portion after cooking for the most accurate tracking.
How it compares with other meats
Among the 137 foods analysed on this site, grilled pork sausages rank 73rd for protein content per 100g. Within the 28 meats in this group, they place 27th for both protein per 100g and protein per 100 kcal, indicating they are one of the lower-protein, higher-energy meat options available. For comparison, 100g of beef mince contains more protein (19.7g) and fewer calories (225 kcal). Back bacon rashers also offer more protein per calorie (7.7g per 100 kcal) than the 4.9g found in pork sausages.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Pork Sausages | 14.5g | 294 | 4.9g |
| Lamb Loin Chops | 17.6g | 277 | 6.4g |
| Black Pudding | 10.3g | 297 | 3.5g |
| Back Bacon Rashers | 16.5g | 215 | 7.7g |
| Beef Mince | 19.7g | 225 | 8.8g |
Quick answers
Are pork sausages a high-protein food?
Grilled pork sausages contain 14.5g of protein per 100g. While this provides a useful amount, they have a lower protein density compared to other meats like beef mince (19.7g) or lamb loin chops (17.6g).
How much fat is in grilled pork sausages?
Per 100g, grilled pork sausages contain 22.1g of fat, of which 8.0g is saturated fat. Both of these values are considered high for front-of-pack food labelling purposes.
How many calories are in 200g of pork sausages?
A 200g amount of grilled pork sausages contains 588 kcal. This amount also provides 29.0g of protein and 44.2g of fat.
When to speak to a GP or dietitian
- At 1.6g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.