Is Chicken Sausage Healthy? Nutrition, Calories, Protein, and Honest Comparison

These days, I am becoming more health conscious. I am four weeks in, and like most of you, I am trying to eat healthier, exercise more often, and look after myself better. The most considerable change I have made is in my diet.

I love finding healthier substitutes for my favorite foods, so I was curious about this chicken sausage. It seems like a good swap from your run-of-the-mill pork sausage, but I asked myself: Is chicken sausage healthy?

Is Chicken Sausage Healthy?

Yes, chicken sausage can be healthy, but only when you understand its nutrition, ingredients, and portion size. Some chicken sausages are lean, high in protein, and lower in calories than pork sausage. Others are heavily processed and loaded with sodium.

In this guide, I break down chicken sausage calories, protein, nutrition facts, and compare it directly with pork sausage so you can decide if it fits your diet.

Chicken Sausage Nutrition Facts (What You’re Really Eating)

A typical chicken sausage (about 85–90g) contains:

Chicken sausage nutrition varies widely by brand, especially sodium and fat content.

How Many Calories Are in Chicken Sausage?

Most chicken sausages contain fewer calories than pork sausage, which often exceeds 220–300 calories per serving.

If you are tracking calories, chicken sausage can be a lighter alternative, but portion control still matters

How Much Protein Is in Chicken Sausage?

Chicken sausage provides a solid protein boost, with most links offering 12 to 16 grams of protein.

This makes it useful for:

• Muscle maintenance

• Satiety

• Balanced meals

However, it should not replace whole protein sources like grilled chicken breast entirely.

Is Chicken Sausage Processed?

Yes, chicken sausage is processed meat.

That said, not all processed meats are equal. The health impact depends on:

• Ingredient list

• Preservatives used

• Sodium levels

• Cooking method

Minimally processed chicken sausage with simple ingredients is a better choice than heavily preserved options.

Chicken Sausage vs Pork Sausage: Which Is Healthier?

Is chicken sausage healthier than pork sausage?
For most people, yes—especially for heart health and weight control.

Is Chicken Sausage Good for You or Bad for You?

When Chicken Sausage Is Good for You

• You choose low-sodium options
• Ingredients are simple
• Portions are controlled
• It replaces higher-fat meats

When Chicken Sausage Is Bad for You

• High sodium intake
• Daily consumption
• Highly processed brands
• Fried or overcooked preparation

The Nutritional Information

Before going in, I did some research to find out whether chicken sausage is as healthful a product as it seems. Here is what I discovered, which was quite optimistic – Chicken sausage generally contains less fat and calories than pork sausage.

One conventional pork sausage link has approximately 13 grams of fat and a whopping 200 calories, while one chicken sausage link has just about half the fat content and only around 140 calories. This is a big difference to somebody who is tracking fat intake or very low-calorie.

Trust me – not all chicken sausages are created equally. Brands often pack them with salt, chemical preservatives, or, God forbid, even added sugars.

That’s why every time I go over the labels with a fine comb, I tend to try and keep it simple, finding choices with few ingredients that I can actually pronounce and looking for lower-sodium versions.

My Taste Test

When it comes to taste, I love food, and positive food makes the whole eating healthy journey much easier! When I first tasted chicken sausage, it was a revelation. It had a hearty, rich taste and fleshy texture that advocates argue is missing from fake meats.

It was not exactly what you would get from an actual sausage, but it was the closest imitation I could think of that made me feel like I was eating a traditional meal.

There are some great varieties – from the traditional Italian classics to spicy Jalapeño —and I love using them in several recipes.

Chicken Sausage has quickly become my go-to ingredient in the kitchen. I have tried it in breakfast scrambles, pasta dishes, and even homemade pizzas. It is wonderful if you are trying to bulk up your protein without all of the extra calories.

Health Benefits & Concerns

In addition to having a lower fat and calorie content than traditional pork-based sausage, chicken sausage could also offer some additional health benefits.

It can provide quality protein needed for muscle repair and health. It may also provide vitamins and minerals such as iron or zinc, depending on the brand and ingredients.

But chicken sausage is not sodium-free. I need to be very aware of this, as too much sodium can increase blood pressure, among other complications.

So, to balance that out, I go with chicken sausage but pair it with fresh whole foods like veggies and remind myself of my own rule about snacking on a handful straight from the prep container. This helps to cut the sodium and ensures I have a full meal.

Chicken Sausage in My Diet

It is easy enough to utilize chicken sausage in my diet. A quick and easy dinner I could prepare is a chicken sausage sheet pan of bell peppers, zucchini, and onion. I slice the chicken sausage and roast it with colorful veggies; in my opinion, one-tray meals are pretty great. Olive oil, mixed herbs, and oven-done! It’s fast, healthy, and tasty.

A filling breakfast scramble is also a top pick. I sauté chicken sausage, onions, and spinach with cherry tomatoes, then stir in the eggs. It’s a hearty, protein-rich start to the day that keeps me full until lunch.

Cooking Tips and Tricks

Chicken sausage is easy to cook with. I learned a few other tricks along the way. First, I knew that browning the sausage in a skillet before placing it in any dish increases its flavor.

This type of caramelization makes the dish more robust, and I am all for it. It adds layers to a simple meal. Chop the sausage into manageable, bite-size pieces, and it will cook faster, spread, and strike a nice balance throughout whatever you’re cooking.

The Importance of Moderation

Chicken sausage is a bit healthier than pork sausage, but as with everything, it should be consumed in moderation. It is, after all, still a processed food, and as with any other, it should be consumed in moderation.

I make sure I vary my protein sources, which means a lot of legumes and tofu, as well as eating plenty of lean meats and fish. This helps to ensure that I get a variety of nutrients and am not excessively dependent on any one source.

Is Chicken Sausage Healthy for Weight Loss?

Chicken sausage can support weight loss when eaten strategically.

Why it works:

• Higher protein helps control hunger
• Lower calories than pork sausage
• Easy portion control

Watch out for:

• Hidden calories from oils
• High sodium causing water retention

Pair it with vegetables and whole grains for best results.

Is Applegate Chicken Sausage Healthy?

Applegate chicken sausage is considered one of the healthier options because:

• No artificial preservatives
• Humanely raised meat
• Cleaner ingredient list

It is still processed, but less heavily than many competitors.

Are Chicken Sausages Better Than Regular Sausage?

In most cases, yes.

Chicken sausages usually:

• Contain fewer calories
• Have less saturated fat
• Offer comparable protein

But nutrition depends on brand quality, not just the meat type

How to Choose a Healthy Chicken Sausage

Look for:

• Under 500 mg sodium per serving
• No nitrates or nitrites
• Short ingredient list
• Grilled or baked preparation

Avoid:

• Sugar-added sausages
• Highly flavored or smoked varieties
• Oversized portions

Frequently Asked Questions

1. Is chicken sausage processed?

Yes, chicken sausage is considered processed meat because manufacturers grind the meat, season it, and form it into links before cooking or packaging. Processing varies by brand. Some options use a short ingredient list and avoid preservatives, while others include additives and higher sodium.

2. Is chicken sausage healthier than pork sausage?

Chicken sausage is usually healthier than pork sausage because it tends to have fewer calories and less saturated fat. Pork sausage often contains more fat and calories, which can make it harder to fit into heart-friendly or weight-focused eating plans. Sodium can still run high in both, so check labels.

3. How much protein is in chicken sausage?

Most chicken sausages contain around 12–16 grams of protein per serving, depending on the brand and the size of the link. If you want higher protein, choose varieties with more meat and fewer fillers, and confirm the exact grams on the nutrition label.

4. Is Applegate chicken sausage healthy?

Applegate chicken sausage is commonly viewed as a healthier option because it typically uses simpler ingredients and avoids artificial preservatives. It is still processed meat, but it can be a better pick than heavily processed brands—especially if the sodium level fits your day.

5. Is chicken sausage healthy for weight loss?

Chicken sausage can work for weight loss when you control portions and choose lower-sodium varieties. The protein can help you stay full, and the calories are often lower than pork sausage. The biggest pitfalls are high sodium and extra calories from oils, sauces, and oversized servings.

Final Verdict: Is Chicken Sausage Healthy?

Chicken sausage can be a healthy choice, especially when compared to pork sausage. It offers good protein, fewer calories, and flexibility for balanced meals.

However, it is still processed meat. The healthiest approach is moderation, smart brand selection, and mindful preparation.

If you treat chicken sausage as a convenience protein—not a daily staple—it can fit well into a healthy lifestyle.