Cooked Link or Ground Pork Sausage
Sausage, pork, chorizo, link or ground, cooked, pan-fried
Nutrition Facts
- Total Fat 28,1 g36%
- Saturated Fat 9,45 g47%
- Trans Fat 0,12 g
- Cholesterol 107 mg36%
- Sodium 983 mg43%
- Total Carbohydrate 2,63 g1%
- Dietary Fiber —
- Total Sugars —
- Protein 19,3 g39%
- Vitamin D —
- Calcium 37 mg3%
- Iron 2,34 mg13%
- Potassium 435 mg9%
100g of Sausage, pork, link or ground, cooked contains 346 kcal calories, 19,3g protein, and 1,21µg vitamin b12 per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein23%(77 kcal)
- Carbs3%(11 kcal)
- Fat74%(253 kcal)
Nutrient density
Meets ≥10% Daily Value for 19 of 27 nutrients
High nutrient densityUse Cooked Link or Ground Pork Sausage in your next meal plan
Melio can build a complete week of meals around Cooked Link or Ground Pork Sausage (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Cooked Link or Ground Pork Sausage has a potassium-to-sodium ratio of 0.4:1, which is considered poor for blood-pressure support.
- Cooked Link or Ground Pork Sausage has an omega-6 to omega-3 ratio of 168.3:1, which is considered poor for inflammatory balance.
- Cooked Link or Ground Pork Sausage contains more vitamin b12 per 100 g than whole cow’s milk — 1 µg vs 1 µg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 346 kcal | 17% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 19,3 g | 39% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 2,63 g | 1% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 28,1 g | 36% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 983 mg | 43% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 435 mg | 9% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 37 mg | 3% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 30,1 mg | 7% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 207 mg | 17% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 2,34 mg | 13% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 2,19 mg | 20% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,13 mg | 14% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,19 mg | 8% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 25,9 µg | 47% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 9,45 g | 47% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 11,7 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 4,74 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0,12 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 107 mg | 36% |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0,01 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0,02 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 0 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol | 1,5 mg | 10% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 6 µg | 5% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,37 mg | 30% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,42 mg | 32% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 7,06 mg | 44% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 1,2 mg | 24% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,55 mg | 33% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 10 µg | 3% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 1,21 µg | 50% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 97,1 mg | 18% |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 46,3 g | — |
Compare 3 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Sausage, pork, chorizo, link or ground, raw | 173859 | 296 | 13,6 | 3,8 | 25,1 |
| Sausage, pork, turkey, and beef, reduced sodium | 173883 | 284 | 10,7 | 0,1 | 26,8 |
| Sausage, pork, chorizo, link or ground, cooked, pan-friedcurrent | 332864 | 346 | 19,3 | 2,6 | 28,1 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated37%(9,45 g)
- Monounsaturated45%(11,7 g)
- Polyunsaturated18%(4,74 g)
Household serving sizes
g- link, medium
- 80 g
- link, long
- 186 g
- cup, ground
- 185 g
Frequently asked questions about Cooked Link or Ground Pork Sausage
How many calories in Cooked Link or Ground Pork Sausage?
Cooked Link or Ground Pork Sausage contains 346 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Cooked Link or Ground Pork Sausage?
Cooked Link or Ground Pork Sausage contains 107 mg cholesterol and 983 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Cooked Link or Ground Pork Sausage?
Per 100 grams, Cooked Link or Ground Pork Sausage contains 19.3 g protein, 2.63 g carbohydrates, and 28.1 g total fat.
Is Cooked Link or Ground Pork Sausage good for keto or low-carb?
Yes — Cooked Link or Ground Pork Sausage has 2.6 g net carbs per 100 g, fitting a low-carb plan.
How much protein in 1 cup of Cooked Link or Ground Pork Sausage?
One cup of Cooked Link or Ground Pork Sausage (~185 g) contains about 35.7 g protein, scaled from USDA per-100-g values.
Where does Cooked Link or Ground Pork Sausage nutrition data come from?
Nutrition data for Cooked Link or Ground Pork Sausage is sourced from USDA FoodData Central (FDC ID 332864). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/332864/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Keto-friendlyLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Cooked Link or Ground Pork Sausage
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cooked Link or Ground Pork Sausage.
3 meal ideas using Cooked Link or Ground Pork Sausage
Starter templates matched to Cooked Link or Ground Pork Sausage's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Easy morning meal with cooked Link or Ground Pork Sausage
Use cooked Link or Ground Pork Sausage alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Low-carb lunch built around cooked Link or Ground Pork Sausage
A big leafy salad with cooked Link or Ground Pork Sausage, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Fiber-forward dinner featuring cooked Link or Ground Pork Sausage
Combine cooked Link or Ground Pork Sausage with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 332864), accessed 2019-04-01.
Published: 2019-04-01
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Use Cooked Link or Ground Pork Sausage in your next meal plan
Melio can build a complete week of meals around Cooked Link or Ground Pork Sausage (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan