Meat and Poultry / Processed Meats
Sausage, pork & beef
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 95% |
| Calories | 432kcal / 2530kcal (17%) |
Macronutrients
Protein | 13.5 g/ 71g (19%) | ||||||
Total Fat | 38.5 g/ 42g (91%) | ||||||
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Total Carbs | 7.8 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 7.75 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.1 mg/ 1mg (8%) |
Vit B2 | 0.2 mg/ 1mg (15%) |
Vit B3 | 1.6 mg NE/ 16mg NE (10%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 30 mg/ 750mg (4%) |
Phosphorus | 78 mg/ 700mg (11%) |
Iron | 1.7 mg/ 12mg (14%) |
Sodium | 1055 mg/ 1500mg (70%) |
What is this food?
Sausage (pork & beef) is a processed meat made from ground pork and beef, usually seasoned and cured. It’s mainly a protein-rich food, but it also tends to be high in fat and sodium.
Why it matters to health
This food can help you meet your daily protein needs, which supports muscle and keeps you full. However, per 100g it has high total fat (38.5g) and saturated fat (13.76g), plus cholesterol (75mg). It’s also very high in sodium (1055mg) and has no fiber, so eating it often or in big portions can make it harder to maintain heart-healthy eating. A good approach is to enjoy it in smaller portions and balance it with fiber-rich foods (vegetables, beans, and whole grains).
Healthier tips
- Keep portion small: aim for about 1–2 slices (or ~30–50g) per meal, then fill the rest of your plate with vegetables and rice/whole grains.
- Balance your plate: add non-starchy veggies (e.g., pechay, cabbage, kangkong, carrots) and include fiber foods (beans, oats, brown rice, or whole grains).
- Watch sodium: if you’re having sausage, go lighter on salty sides (fish sauce, bagoong, instant noodles, processed snacks) during that meal.
- Choose cooking methods that reduce extra fat: grill, pan-sear with minimal oil, or bake; drain excess oil if needed.
- Frequency: treat sausage as an occasional protein, not a daily staple—especially if you’re also eating other processed meats.
Common Filipino dishes
Hotdog and egg, Sausage pasta, Tocino, Longganisa, Menudo, Breakfast silog (with sausage)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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