How many calories are in pork sausage?
Two pan-fried pork sausage links weigh 46 g and carry 150 calories. Per 100 g those links run 325 calories, a dense number for something that disappears in three bites. One link on its own is 75, and a 27 g patty is 88. Fat drives all of it.
You'd need to walk about 30 minutes to burn the 150 calories in two links (46 g).
How long does it take to burn off pork sausage?
Two links (46 g) is 150 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 150 kcal |
|---|---|
| Walking, brisk | 30 min |
| Cycling, moderate | 19 min |
| Swimming, moderate | 21 min |
| Jogging | 18 min |
| Weight training, moderate | 33 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (46 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Pork sausage quick facts
- US servings from one link to three ounces
- Raw pan-fried and microwaved links
- Reduced fat and reduced sodium sausage
- Saturated fat and sodium are the rows to watch
- How does pork sausage compare
- Most popular pork sausage brands
- FAQ
Pork sausage quick facts
The record behind every number here is SR Legacy 174578, "Pork sausage, link/patty, cooked, pan-fried". That is the sausage most people actually have in front of them: raw breakfast links or patties, browned in a skillet until the fat renders. FoodData Central also carries an FNDDS entry simply called "Pork sausage" (2706191) with identical values, but it is a survey record derived from the SR row, so the SR row is the one to cite.
Two links is the plate-sized portion, and it is our own arithmetic from the USDA 100 g figure rather than a listed USDA serving. Single links, patties and the three-link serving below all come straight from the record's household measures.
| Nutrient | Per 100 g | Per 2 links (46 g) | % Daily Value |
|---|---|---|---|
| Calories | 325 | 150 | — |
| Total fat | 27.25 g | 12.5 g | 16% |
| Saturated fat | 8.83 g | 4.1 g | 20% |
| Carbohydrate | 1.42 g | 0.7 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 1.09 g | 0.5 g | — |
| Protein | 18.53 g | 8.5 g | 17% |
| Sodium | 814 mg | 374 mg | 16% |
| Cholesterol | 86 mg | 40 mg | 13% |
| Potassium | 342 mg | 157 mg | 3% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added sugars row on this page because the SR Legacy edition does not measure added sugars for meats at all; the 1.09 g of total sugars per 100 g comes from the seasoning mix and the small amount of natural sugar in the meat. Trans fat is measured and it is tiny: 0.12 g per 100 g, which works out to less than a tenth of a gram in two links.
US servings from one link to three ounces
| Serving | Weight | Calories |
|---|---|---|
| 1 link | 23 g | 75 kcal |
| 1 patty | 27 g | 88 kcal |
| 1 oz | 28.35 g | 92 kcal |
| 2 links | 46 g | 150 kcal |
| 1 serving, 3 small links | 48 g | 156 kcal |
| Per 100 g | 100 g | 325 kcal |
The 23 g link, the 27 g patty and the 48 g three-link serving are USDA household measures. The two-link line and the ounce line are our own arithmetic from the USDA 100 g figure, not USDA servings.
Two things trip people up here. First, a link and a patty are the same meat, so a patty is not "worse" — it is just 4 g heavier than a link, which is the whole 13-calorie difference. Second, links vary far more than the USDA weight suggests. A thick dinner-style link can run 45 g on its own, which is 146 calories for one piece. Weigh a raw link once on a kitchen scale and you will never have to guess again.
Three ounces of cooked sausage, the portion size most meat guidance uses, is 85 g and 276 calories, again our own arithmetic from the USDA 100 g figure rather than a listed serving. That is roughly four links, and it is more sausage than a normal breakfast plate holds.
Raw pan-fried and microwaved links
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Raw, unprepared | 288 kcal | 1 oz (28.35 g) | 82 kcal |
| Pan-fried, the main record | 325 kcal | 2 links (46 g) | 150 kcal |
| Fully cooked, microwaved | 438 kcal | 1 link (21 g) | 92 kcal |
| Fully cooked, unheated | 392 kcal | 1 link (23 g) | 90 kcal |
| Brown-and-serve rice links | 407 kcal | 2 links (45 g) | 183 kcal |
Raw sausage reads lighter per 100 g (288 against 325) only because the water is still in it. Frying drives that water off and concentrates everything left behind, so the density climbs while the piece shrinks. This is why a raw link and the cooked link it turns into are much closer in calories than the two per-100-g numbers look.
The bigger surprise is the cooking method. Fully cooked links reheated in the microwave sit at 438 calories and 41.66 g of fat per 100 g, against 27.25 g in the pan-fried record. Around 14 g of fat per 100 g ends up in the skillet instead of on the plate. Same sausage, different exit route for the grease.
Brown-and-serve rice links are a different product rather than a different method: rice and other fillers go into the mix, and the finished links land at 407 calories per 100 g, 183 for a two-link portion. Store brands make this obvious on the label. Bob Evans lists 140 calories for three pan-fried Original links (51 g) and 170 for three maple links, while Jimmy Dean's fully cooked Original links run 290 for a 68 g serving of three — a spread of more than double for the same shelf.
Reduced fat and reduced sodium sausage
| Version | Per 100 g | Fat per 100 g | Sodium per 100 g | 1 oz (28.35 g) |
|---|---|---|---|---|
| Standard, pan-fried | 325 kcal | 27.25 g | 814 mg | 92 kcal |
| Reduced fat, pan-fried | 267 kcal | 20.32 g | 698 mg | 76 kcal |
| Reduced sodium, cooked | 271 kcal | 22.35 g | 294 mg | 77 kcal |
Reduced fat links cut calories by 18% and fat by about a quarter, and they actually carry more protein: 20.94 g per 100 g against 18.53 g. If you eat sausage a few mornings a week, that is a quiet 58 calories saved per 100 g without changing the plate.
Reduced sodium is the more dramatic edit. It takes sodium from 814 mg down to 294 mg per 100 g, a 64% cut, which no other version on this page comes close to matching. The trade is a different recipe: protein drops to 9.41 g per 100 g and carbohydrate climbs to 8.13 g, because filler replaces some of the meat. You are choosing which number matters to you, not getting a free upgrade.
Saturated fat and sodium are the rows to watch
Calories are rarely the interesting part of a sausage. Two small links, 46 g of food, deliver 20% of the Daily Value for saturated fat and 16% of the Daily Value for sodium. Those 374 mg of sodium are roughly a sixth of a teaspoon of table salt, sitting in two bites.
For context, the Dietary Guidelines for Americans suggest keeping saturated fat under 10% of daily calories and sodium under 2,300 mg a day. Two links use a fifth of the saturated fat budget on a 2,000-calorie day before anything else on the plate is counted. If you are watching sodium specifically, the reduced sodium record is the better pick by a wide margin; if you are watching calories, reduced fat does more.
The protein line is the honest upside. Two links give 8.5 g of protein for 150 calories, 17% of the Daily Value, which is respectable for a side dish. It just arrives wrapped in 12.5 g of fat, 4.1 g of it saturated.
How does pork sausage compare
| Sausage | Per 100 g | US serving | Calories |
|---|---|---|---|
| Pork sausage, pan-fried | 325 kcal | 1 oz (28.35 g) | 92 kcal |
| Italian sausage | 317 kcal | 1 oz (28.35 g) | 90 kcal |
| Bratwurst | 333 kcal | 1 oz (28.35 g) | 94 kcal |
| Polish sausage | 337 kcal | 1 oz (28.35 g) | 96 kcal |
Our take: sausage is sausage. Across these four the whole range is 20 calories per 100 g, and only Italian sausage is lighter than breakfast pork sausage, by 8 calories. What actually separates them is protein — pork sausage leads the group with 18.53 g per 100 g, while Polish sausage carries 12.45 g and bratwurst 13.72 g. So switching styles to save calories is wasted effort; switching to the reduced fat version of what you already like, or draining the pan properly, moves the number far more than picking a different link.
Most popular pork sausage brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Bob Evans Original Pork Sausage Links | 275 cal |
| Bob Evans Maple Flavored Pork Sausage Links | 333 cal |
| Bob Evans Original Fully Cooked Pork Sausage Links | 289 cal |
| Jimmy Dean Original Pork Sausage Links | 321 cal |
| Jimmy Dean Original Fully Cooked Pork Sausage Links | 426 cal |
| Dutch Farms Maple Pork Sausage Links | 482 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Pork sausage FAQs
How many calories are in one pork sausage link?
One pan-fried link weighs 23 g and comes to 75 calories. That is the USDA household size for a standard breakfast link, not a dinner sausage. Two of them, the usual plate, land at 150. If your links look thicker than a finger, weigh them once and scale from 325 calories per 100 g.
How many calories in two pork sausage links?
Two links weigh 46 g and give you 150 calories, 12.5 g of fat and 8.5 g of protein. That is 20% of a day's saturated fat and 16% of a day's sodium from a side dish. The links are rarely the whole breakfast, so check what sits next to them.
How many calories in a pork sausage patty?
A 27 g pan-fried patty is 88 calories, slightly more than one link because the patty is a bigger piece of the same meat. Per 100 g nothing changes: 325 calories, 27.25 g fat, 18.53 g protein. Two patties come to 176, our own arithmetic from the USDA 100 g figure.
Is pork sausage high in protein?
Pork sausage carries 18.53 g of protein per 100 g, which is real but comes packaged with 27.25 g of fat. Two links give 8.5 g of protein, 17% of the Daily Value, for 150 calories. Reduced fat links do better: 20.94 g of protein per 100 g at 267 calories.
How much sodium is in pork sausage?
Pan-fried pork sausage holds 814 mg of sodium per 100 g. Two links carry 374 mg, 16% of the 2,300 mg Daily Value, or roughly a sixth of a teaspoon of table salt. The reduced sodium record drops to 294 mg per 100 g, a 64% cut, and that is the biggest single edit available here.
Do raw and cooked pork sausage have the same calories?
No: raw links are 288 calories per 100 g and pan-fried ones 325, because frying drives off water and concentrates what is left. The catch: the sausage also loses weight, so a raw link and the cooked link it becomes are closer in calories than the per 100 g gap suggests.
Does draining the pan cut sausage calories?
Compare the two USDA cooking records: pan-fried sausage is 325 calories and 27.25 g of fat per 100 g; the same product microwaved is 438 calories and 41.66 g of fat. That is about 14 g of fat per 100 g left behind in the skillet, which is a difference in method rather than in product.
How many calories in 3 oz of pork sausage?
Three ounces of cooked pork sausage is 85 g, which works out to 276 calories, 23.2 g of fat and 15.8 g of protein. That is our own arithmetic from the USDA 100 g figure, not a USDA serving. Three ounces is about four links, more than most breakfast plates hold.
Similar foods
- Sausage Link — 75 cal per link
- Coconut Shrimp — 250 cal for 4 shrimp
- Falafel — 170 cal for 3 patties
- Brie — 95 cal per oz
- Italian sub — 610 cal per regular sub
- Sausage — 210 cal per link
Count it without the math
Point the camera at the plate and BodyPal counts the links for you, patties and all.
