Group · Meat
Toulouse sausage
The Toulouse sausage is a French pork speciality recognisable by its long shape and natural casing, often coiled in a spiral. Made from coarsely minced pork seasoned with salt and pepper, it stands out for its generous texture and authentic taste, with no unnecessary additives in traditional versions. It features in many dishes from the south-west of France, starting with cassoulet. In terms of nutrition facts, it provides 321 kcal per 100 g, with 13.3 g of protein and above all 29.5 g of fat. It is therefore a tasty but rich food, to be included sensibly in a balanced diet by playing on portion size and accompaniments.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 321 kcal |
| Kilojoules | 1330 kJ |
| Protein | 13,3 g |
| Carbohydrate | 0,7 g |
| Fat | 29,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Omega-6 LA2,95 g30 %
- Zinc2,22 mg22 %
- DHA0,05 g21 %
- Selenium11,2 µg20 %
- Phosphorus137 mg20 %
- EPA0,04 g17 %
- Total omega-30,33 g13 %
- Omega-3 ALA0,24 g12 %
See the other 6 nutrients
- Copper0,07 mg7 %
- Iron0,9 mg6 %
- Magnesium21,7 mg6 %
- Iodine7 µg5 %
- Calcium28,9 mg4 %
- Manganese0,02 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The Toulouse sausage is most often grilled, fried over a gentle heat or slow-cooked. To limit the loss of juices and avoid burning the fat, choose controlled cooking: prick it lightly and let it brown without overdoing it. A reasonable portion is around 100 to 130 g, which is one or two sausages depending on size. Pair it with vegetables (beans, ratatouille, lentils) rather than overly rich starchy foods, to balance the meal and provide the fibre that the meat lacks.
In terms of calories and nutrition facts, it is above all a source of protein (13.3 g/100 g) and fat (29.5 g/100 g), with very little carbohydrate. Its high calorie density calls for moderation, especially when slimming or watching your weight. Remember to vary with leaner meats such as chicken breast or veal, which offer a better protein-to-fat ratio day to day.
- Storage: keep it in the fridge and eat it within 2 to 3 days, or freeze it raw to extend its shelf life.
- Pairings: herbes de Provence, garlic, onions, steamed or roasted vegetables to lighten the whole dish.
- When to eat it: ideal at lunch or dinner, rather than as a snack because of its high fat content.
For active people, Toulouse sausage provides protein that is useful for muscle recovery, but its fat makes it unsuitable right before exercise, as it takes a long time to digest. Keep it for a meal well away from training. For a faster, lighter protein intake after your session, top up with other sources as explained in our protein snack ideas. Good hydration remains essential around physical activity.
You can compare its profile with other cured meats in the meat family, such as the thinner chipolata, or consult our food calorie table to adjust your portions. In short, Toulouse sausage is an indulgent pleasure to enjoy occasionally: choose quality products, watch the quantity and always pair it with vegetables for a more balanced meal.