how many calories in vegan sausage

How Many Calories in Vegan Sausage: Nutritional Breakdown

Welcome to our guide on vegan sausage! In this section, we will focus on the important question of “how many calories in vegan sausage?” For those who are mindful of their calorie intake, this information is crucial to making informed dietary choices.

But before we dive into the calorie count, let’s take a closer look at the nutritional breakdown of vegan sausage. To start, it’s important to note that vegan sausages are typically made with plant-based ingredients, making them a great choice for those following a vegetarian or vegan diet. In fact, vegan sausages can be a healthier alternative to traditional meat sausages, which can be high in saturated fat and cholesterol.

So, what ingredients are typically used to make vegan sausage? We will explore this topic in the next section, where we will also highlight the key nutritional components of these ingredients. But for now, let’s focus on the calorie count of vegan sausage.

Vegan Sausage Ingredients

Vegan sausage is typically made from a combination of plant-based ingredients, such as grains, vegetables, and legumes. Some common ingredients include:

IngredientsNutritional Components
Wheat protein isolateHigh in protein, low in carbohydrates and fat
Soy protein concentrateHigh in protein, low in carbohydrates and fat
Pea proteinHigh in protein, low in carbohydrates and fat
Vegetables (such as onion and garlic)High in vitamins and minerals
Spices (such as paprika and fennel)Low in calories, high in antioxidants and anti-inflammatory compounds
Various fats and oils (such as coconut oil and sunflower oil)Can provide healthy fats, but should be consumed in moderation

Some vegan sausage products may also contain other ingredients such as breadcrumbs, starches, and natural flavourings. It’s important to read the ingredients label carefully to ensure that the product is suitable for your dietary needs and preferences.

Vegan Sausage Nutrition Facts

If you’re concerned about the nutritional value of vegan sausage, you’ll be pleased to know that it can be a great source of protein and fibre.

Most types of vegan sausage are made from vegetables, grains, and legumes, which means they often have a lower fat content and fewer calories than traditional meat sausages.

Here’s an overview of the nutritional content found in a typically serving size of vegan sausage:

NutrientAmount per serving size (approx. 100g)
CaloriesApproximately 200-300
ProteinApproximately 15-20g
FibreApproximately 3-5g
FatApproximately 10-15g
SodiumApproximately 400-500mg

As you can see, vegan sausage can be a nutritious addition to your diet, particularly if you’re looking for a protein boost without the saturated fat and cholesterol found in meat.

Of course, it’s important to pay attention to serving sizes and nutritional information on specific brands of vegan sausage, as some may have more or less of certain nutrients depending on the ingredients used.

Vegan Sausage Calorie Count

When it comes to calorie count, vegan sausage is a great alternative to traditional meat sausage. One serving of vegan sausage, typically around 2-3 sausages, contains around 150-200 calories. This is significantly lower than the calorie count of traditional meat sausages which can have up to 300-400 calories per serving.

It is important to note that the calorie count of vegan sausage can vary depending on the brand and specific type of sausage. Some brands offer lower calorie options, typically made with fewer processed ingredients and more whole foods.

BrandCalorie Count per Serving
Field Roast170
Beyond Meat190

It is important to keep in mind that the calorie count of any food is just one aspect of its overall nutritional value. Vegan sausage offers numerous health benefits beyond just being a lower calorie option.

Low Calorie Vegan Sausage Options

If you’re looking to incorporate vegan sausage into your diet but want to keep your calorie count in check, there are plenty of low calorie options available. Here are some top picks:

BrandProductCalories per serving
The Vegetarian ButcherLovely Little Breakfast Sausages64
Field RoastSmoked Apple Sage Sausage100
TofurkyBeer Brats100

It’s worth noting that while these options are lower in calories, they still pack a nutritional punch. For example, The Vegetarian Butcher sausages contain a whopping 8g of protein per serving, while Field Roast sausages are a good source of dietary fibre.

If you’re feeling creative in the kitchen, you could also try making your own low calorie vegan sausage using ingredients like lentils, chickpeas, and oats.

Vegan Sausage Health Benefits

Switching to a plant-based diet that includes vegan sausage can provide numerous health benefits. Here are some of the potential benefits:

  • Reduced risk of heart disease: Vegan sausages are typically lower in saturated fat and cholesterol, which are known risk factors for heart disease. Choosing vegan sausage over meat sausage may help lower your risk of heart disease.
  • Better digestion: Vegan sausages are often made with high-fibre ingredients like lentils, chickpeas and whole grains. These ingredients help keep your digestive system healthy and functioning optimally.
  • Lower risk of certain cancers: Consuming high amounts of red and processed meat has been linked to an increased risk of certain types of cancer, such as colorectal cancer. By choosing vegan sausage instead of meat sausage, you may be able to lower your risk of these types of cancer.
  • Improved nutrition: Vegan sausages can be a good source of plant-based protein, calcium, iron, and other important vitamins and minerals. Including vegan sausage in your diet can help ensure you are meeting your daily nutritional needs without consuming meat.

Remember, it is important to consume vegan sausage in moderation as part of an overall balanced diet. A wide variety of plant-based foods should be included to ensure you are meeting all of your nutritional needs.

Vegan Sausage vs Meat Sausage

It’s no secret that veganism has gained in popularity in recent years, and with that has come a rise in demand for vegan meat alternatives. One such option is vegan sausage, which is often touted as a healthier alternative to traditional meat sausage. But is it really?

Nutritional Benefits of Vegan Sausage

Compared to meat sausage, vegan sausage has several key nutritional benefits. First and foremost, it is typically lower in fat and calories, making it a good option for those watching their weight. Vegan sausage is also free from cholesterol and contains no animal products, making it a suitable choice for vegetarians and vegans.

Additionally, many brands of vegan sausage are fortified with vitamins and minerals, such as iron and vitamin B12, which can be lacking in a vegan diet. Some even contain added protein, making them a decent source of the nutrient for vegans who may struggle to get enough from other sources.

Nutritional Drawbacks of Vegan Sausage

While vegan sausage does have some nutritional benefits over meat sausage, it is not without its drawbacks. One major issue is that it can be highly processed and contain a lot of added sodium and preservatives. As such, it’s important to read labels carefully and choose brands with minimal ingredients.

Another potential issue is that vegan sausage can be low in some nutrients that are found in meat sausage, such as zinc and certain B vitamins. However, these nutrients can typically be obtained through other plant-based sources.


Overall, vegan sausage can be a nutritious and tasty alternative to traditional meat sausage. However, as with any processed food, it’s important to choose wisely and consume in moderation. As part of a balanced diet, vegan sausage can be a great way to enjoy the taste of sausage without any of the animal products or excess calories.

Vegan Sausage Serving Suggestions

Vegan sausage is a versatile ingredient that can be used in a variety of dishes. Here are some serving suggestions to inspire your next meal:

1. Vegan Sausage Breakfast

Swap out traditional meat sausages for vegan sausages in your next breakfast dish. Fry them up alongside some scrambled tofu and serve with whole grain toast and avocado for a nutritious and filling breakfast.

2. Vegan Sausage Pasta

Slice vegan sausages into bite-size pieces and sauté in a pan with your favourite vegetables, such as bell peppers and onions. Toss with your favourite pasta and sauce for a delicious and easy dinner.

3. Vegan Sausage Stir Fry

Cut vegan sausages into rounds and stir fry with broccoli, carrots, and other vegetables of your choice. Add some soy sauce or teriyaki sauce for flavour and serve over brown rice or quinoa.

4. Vegan Sausage Sandwich

Grill or fry vegan sausage and sandwich it between two slices of whole grain bread, along with your favourite sandwich toppings. Some options include avocado, lettuce, tomato, and mustard.

5. Vegan Sausage Pizza

Top your favourite pizza crust with tomato sauce, vegan cheese, and sliced vegan sausages. Add some veggies like peppers, onions, and mushrooms for added nutritional value and flavour.

These are just a few ideas for how to use vegan sausage in your meals. Get creative and experiment with different combinations until you find your favourite way to enjoy this delicious and nutritious ingredient!

Vegan Sausage Brands to Try

If you’re new to the world of vegan sausage, finding the right brand can be overwhelming. Here are some popular and tasty vegan sausage brands to try:

Field RoastMade with whole food ingredients like grains, vegetables, and spices.
Beyond MeatUses pea protein as the main ingredient, providing a meat-like texture.
TofurkyOffers a variety of sausage flavours, including Andouille and Italian.
LightlifeGluten-free options available, with soy protein as the main ingredient.

It’s worth noting that different brands use different ingredients and have varying nutritional values. Be sure to read the labels and choose a brand that aligns with your dietary needs and preferences!

Vegan Sausage FAQ

Here are some of the most frequently asked questions about vegan sausage:

How many calories are in vegan sausage?

The number of calories in vegan sausage can vary depending on the brand and type. However, on average, a typical vegan sausage contains around 200-300 calories.

Is vegan sausage healthier than meat sausage?

Yes, vegan sausage is generally considered healthier than meat sausage. Vegan sausages are often lower in calories, saturated fat and cholesterol, and they also tend to contain more fibre and nutrients such as vitamins and minerals.

Can vegan sausage be cooked on a BBQ?

Yes, vegan sausage can be cooked on a BBQ. Simply place the sausage on the grill and cook for a few minutes on each side until heated through.

Can vegan sausage be frozen?

Yes, most vegan sausage brands can be frozen. It’s best to check the packaging for specific instructions, but in general, you can freeze vegan sausage for up to 6 months.

Are vegan sausages suitable for people with allergies?

Vegan sausages are often suitable for people with allergies since they are typically free from common allergens such as dairy, eggs and soy. However, it’s always best to check the packaging for the full list of ingredients and potential allergens.

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