Group · Meat
Smoked sausage
Smoked sausage belongs to the large family of cured and processed meats. Made from minced meat (pork, beef, poultry or a mix), seasoned and then smoked, which gives it its characteristic taste and amber colour, it comes in many regional and industrial varieties. With around 336 kcal per 100 g, it provides 15.6 g of protein, very little carbohydrate (0.28 g) but a large amount of fat (30.4 g). It is therefore a tasty and filling product, but rich and salty, to be eaten now and then in a balanced diet rather than every day. Well chosen and eaten in moderation, it can liven up many convivial dishes.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 336 kcal |
| Kilojoules | 1390 kJ |
| Protein | 15,6 g |
| Carbohydrate | 0,3 g |
| Fat | 30,4 g |
Tips
Smoked sausage appeals with its intense flavour, but its nutrition facts call for caution: nearly 30.4 g of fat and often a high salt content per 100 g. To enjoy its taste without overdoing it, limit yourself to one sausage (60 to 80 g) and serve it generously with vegetables or pulses such as lentils, which add fibre and fullness.
How to eat it: smoked sausage lends itself to many uses in the kitchen: poached in barely simmering water, grilled in a pan or the oven, or simmered in a hotpot, sauerkraut or cassoulet. Choose gentle cooking over a moderate heat to avoid drying it out and to limit the formation of unwanted compounds linked to high temperatures. You can take inspiration from gentle cooking to preserve textures and flavours.
- Protein: around 15.6 g per 100 g, helping to maintain muscle mass.
- Carbohydrate: almost none (0.28 g), so the glycaemic index is negligible.
- Fat: 30.4 g, mostly saturated, to be balanced over the rest of the day.
- Calories: 336 kcal per 100 g, a high calorie density.
Slimming tip: if you are watching your weight, smoked sausage remains an occasional treat. Its calorie density and its salt and fat content put it among the foods to moderate. To vary your protein intake with less fat, alternate with lean meats such as chicken breast or roast turkey. You will find all the cured and other meats on the Meat family page.
For active people: smoked sausage provides protein, but its high fat content makes it unsuitable right before or straight after exercise, as digestion is slow. It is better kept for a meal well away from your session, and for a recovery snack it is better to choose sources that are easier to digest and lower in fat. For snack ideas that suit training, see our protein snack recipes.
Storage: keep smoked sausage in the fridge, in its original packaging or well wrapped, and respect the use-by date. Once cooked, eat it within two to three days. Freezing is possible for raw smoked varieties. In short, smoked sausage is an indulgent product to enjoy in moderation, as part of varied, colourful plates.