Is Vienna Sausage Good for Weight Loss?

Vienna sausages are a popular meat product in the United States and other parts of the world. They are mostly made out of pork, which means that they are high in protein and low in fat.

In fact, Vienna sausages can be an excellent addition to your meal plan to get in some extra protein. However, they don’t have as much nutritional value as other types of meats such as chicken or beef does so they shouldn’t make up the majority of what you eat while trying to lose weight or maintain a healthy diet.

Due to the processed meat involved in making Vienna sausages, they’re high in sodium and fat. While they won’t up your calorie count as much as other protein sources, they aren’t the healthiest choice for weight loss purposes. 

Is Vienna Sausage Good for Weight Loss?

Vienna sausages are not a good choice for weight loss. They are high in fat, cholesterol, and sodium, which can lead to heart disease and stroke if you eat them regularly. 

However, if you eat Vienna sausages in moderation as part of an overall healthy diet that includes fruits and vegetables as well as other foods rich in nutrients such as protein, then they can be part of your meal plan.

The amount of calories depends on how much meat is used for each sausage. The USDA recommends eating no more than 6 ounces per day (about 2 sausages) if you’re trying to lose weight or maintain weight loss; this translates into about 400 calories per day from all sources.

What Sausage is Excellent for Weight Loss?

If you’re looking for a tasty way to get lean, sausage is an excellent choice. It’s high in protein and low in fat, calories, and carbs. Plus sausages come in many different flavors so they won’t get boring after a while!

If used properly, sausages are a great way to get protein and stave off food boredom, but there are caveats. Not all sausage is made the same or created equal. 

When it comes to hotdogs and other sausages, there are some rules to follow if you want to include them in your weight loss diet. You’ll want to check that nutrition label for varieties that don’t have all the extra salt and fat and still carry a low-calorie number. 

Here are some options:

Hot Dogs

The biggest things with hotdogs are the nitrates and nitrites. Not only are they known to cause cancer and diabetes, but trigger migraines in many people. When looking for hotdogs, you’ll want to try and look for companies that state on the package that they don’t add nitrates or nitrites. 

Applegate Uncured Beef Hot Dog

These grass-fed beef hot dogs by Applegate have no added nitrates or nitrites and are low in calories and fat. The only thing you’ll want to track is the sodium. With over 20% of your recommended daily sodium intake, make sure you drink enough water to fight the bloat.

Teton Waters Ranch Uncured Beef Hot Dogs – Low Sodium

Again, these uncured hot dogs don’t have those added nitrates or nitrites. Touting all the above bonuses with grass-fed beef, Teton Waters hot dogs also have slightly less sodium to worry about. 

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Organic Valley Uncured Beef Hot Dogs – Low Sodium

These organic hot dogs made from 100% grass-fed beef are low in sodium and avoid those pesky nitrates and nitrites. They carry 25% less sodium than the leading organic hot dogs. 

365 Everyday Organic Uncured Beef Hot Dogs

This Whole Foods’ brand hot dog keeps it simple and that helps. Made from organic, grass-fed beef, they have no added nitrates and nitrites and are lower in sodium than many other brands. 

Oscar Mayer Uncured Turkey Franks

Turkey is always a good healthy alternative to regular sausages. While still a little high in the sodium realm, Oscar Mayer’s Turkey Franks are nitrite-free and low-fat. A nice healthy alternative.


While hot dogs are somewhat limited in variety, sausages have a lot to offer. If you’re looking for something to fit into your healthy lifestyle, there are always chicken and turkey options instead of beef and pork. As always, watch the sodium levels.

Bilinski’s Organic Spicy Italian Chicken Sausage

With moderate sodium content compared to other sausages, these spicy Italian chicken sausages are loaded with flavor and are low in calories. A great, low-fat protein option for your weight loss diet. 

Aidells Cajun Style Andouille

Just because you’re trying to lose weight doesn’t mean you have to eat only lean meat. Aidells’ pork sausage is all-natural and leaves out all the artificial ingredients you can find in other brands. With lots of flavor and good protein, the only thing you’ll want to watch is the sodium. Stick to one sausage at a time and pair it with low-sodium sides. 

Al Fresco Spicy Jalapeno Chicken Sausage

It isn’t surprising that most of the healthier sausages on a list of sausages good for weight loss are chicken. The lean meats do really make a healthy choice. Al Fresco offers an incredible line of chicken sausages with bold flavors to please almost any palate. These low-calorie and low-sodium sausages are definitely a win. 

The Original Brat Hans Organic Bratwurst Chicken Sausage

When you mention sausage, most people think of bratwurst, the original german sausage. These traditional pork brats made from chicken have fewer calories and are lower in fat and moderate in the sodium content. Designed to be paired with other stronger flavors, the neutral palate makes them great for a sausage dish or strong toppings. 

Do Sausages Count Toward My Weight Loss Goals?

Sausages are high in calories and can contain lots of sodium, cholesterol, and fat. If you’re watching your weight or trying to eat healthily, it’s important to keep track of how many calories you consume each day. 

You should also limit the amount of saturated fat and sodium that you eat each day because these can lead to serious health problems like heart disease or high blood pressure.

Eating processed meats regularly can cause some serious health problems. Sausage is fine and dandy in moderation (like most things). Eating any type of processed meat, whether beef, pork, chicken, or turkey, can increase your risk of chronic diseases. 

Eating less than 20 grams of processed meat per day is recommended. Any more than that and you’re increasing your risk of cardiovascular disease, which is the opposite of what you want when pursuing weight loss (the idea is to be more healthy right?).

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In the end, sausage is an excellent source of protein, but if you’re trying to use it to meet your weight loss goals, sticking to lean proteins is the best choice.

How Can I Turn Vienna Sausages into a Nice Dinner?

You can turn Vienna sausages into a nice dinner by adding them to:

  • Casseroles. You can throw your favorite casserole recipe on the stove, add some sausages, and then pop it in the oven for about an hour at 350 degrees Fahrenheit.
  • Stir fries are also easy to make with sausage–just cook up some veggies and toss them with your cooked meat of choice (or whatever else you want) before serving!
  • Soups are another great way to use these tasty treats as part of your meal plan; just add one or two links per bowlful of soup (depending on how hungry you are), then serve when ready!
  • Pasta dishes like spaghetti or lasagna also work well here because they’re already packed full of flavor–just add more if needed!

Sausage and Peppers

Sausage and peppers are a classic dish that has been enjoyed for centuries. This hearty meal can be made in just minutes, and it’s easy to make at home.

The ingredients you’ll need are:

  • Sausage (Vienna sausage or other type)
  • Peppers (any color)
  • Onions (yellow or red)

You will also need an oven-safe skillet with a lid, which you can use to cook your sausage and peppers on the stovetop or in the oven after it’s been browned on both sides over medium heat. You’ll want to remove any excess fat from your sausages before cooking them, otherwise they might splatter grease all over your stovetop when they fry up!

Sausage Sandwich

  • Use whole-grain bread, preferably one that’s low in sodium.
  • Add some veggies to your sandwich–onions, peppers, or tomatoes are all good choices (though you should avoid lettuce if you can).
  • Use mustard instead of mayo because it’s much lower in fat and calories than regular mayonnaise.
  • Add some low-fat cheese if you want to make your sandwich more filling; remember to keep it under 50 grams per serving!

Sausage Gravy

Sausage gravy is another good way to use up leftovers. It’s high in fat and calories, so make sure you count it toward your daily calorie goals. Sausage gravy is also high in saturated fat, so don’t overdo it!


In conclusion, we can say that sausage is a tasty treat that will make your mouth water in no time. It’s also a great source of protein and other nutrients that are essential for good health, but it’s important not to overdo it with the amount eaten each day. 

With a little forethought and watching that nutrition label, you can easily include sausage, like Vienna sausage into your weight loss diet, just not often.