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Is Breakfast Sausage Keto-Friendly?

Breakfast Sausage on a kitchen counter

Is Breakfast Sausage Keto-Friendly?" If you've been asking yourself this question, you're not alone.

With the rising popularity of the ketogenic diet, it's important to know which foods can keep you in that fat-burning state of ketosis.

Luckily, Breakfast Sausage makes the cut.

In this article, we're going to delve into the nitty-gritty of Breakfast Sausage’s carbs, explore ways to enjoy it while sticking to your keto diet, and uncover the overall benefits and nutritional value it brings to the table.

Hold on to your forks, we're about to take a tasty dive into the world of Breakfast Sausage and keto.


  • Yes, Breakfast Sausage is keto-friendly, with 4.61g net carbs per 100g, making it a viable choice for a ketogenic diet.
  • Breakfast Sausage offers nutritional benefits including protein and essential vitamins and minerals, although it is high in sodium.
  • Get creative with Breakfast Sausage on a keto diet - there's more than one way to enjoy this versatile food.

Is Breakfast Sausage Keto-Friendly?

Yes, Breakfast Sausage is considered keto-friendly. Nutritional data reveals that Breakfast Sausage contains 4.61g of carbohydrates per 100g, aligning well with the low-carb requirements of a ketogenic diet.

Understanding why Breakfast Sausage is deemed keto-compatible requires a closer look at its nutritional composition. On a ketogenic diet, the primary aim is to minimize carb intake, ideally keeping it below 50g per day, and sometimes as low as 20g for those on a strict regimen. With only 4.61g of net carbs per 100g, Breakfast Sausage sits comfortably within this range.

Can You Have Breakfast Sausage on a Strict Keto Diet?

Indeed, Breakfast Sausage can be included in a strict keto diet. A stringent ketogenic regimen typically calls for less than 20g of carbohydrates per day. Given that Breakfast Sausage contains just 4.61g of net carbs per 100g, it can be comfortably accommodated within the stringent carb limits of a strict keto diet.

Moreover, some individuals follow a less strict version of keto or a low-carb diet, where the daily carbohydrate intake is capped at 30-50g. Breakfast Sausage can fit into these parameters as well, allowing for a bit more flexibility in meal choices.

Carbs In Breakfast Sausage

Breakfast Sausage has a moderate carbohydrate content, with 4.61g of net carbs per 100g. It's important to note that this is considered a low value, particularly when compared to many other food items.

Breakfast Sausage Nutrition Facts

Breakfast Sausage, per 100g, provides an array of nutrients. It carries 13g of protein, essential for muscle growth and repair. It also contains 18g of fat, supplying energy and aiding vitamin absorption. Among its micronutrients, the presence of Vitamin B12 is notable, promoting brain function and creating red blood cells. Sodium content, while significant at 590mg, helps regulate body fluids but can be a concern for heart health if overconsumed. Beside these, it includes Calcium, Iron, and Zinc, each playing key roles in bone health, oxygen transportation, and immune function, respectively. The food's uniqueness shines through its 2g of dietary fiber, unusual for meat products, and can contribute to digestive health.
Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 4.61g
Total fats 28.22g
Protein 12.9g
Sodium, Na 904.0mg
Potassium, K 285.0mg
Magnesium, Mg 18.0mg
Calcium, Ca 29.0mg
Vitamin A 23.0ug
Vitamin B-6 0.15mg
Vitamin B-12 1.14ug
Vitamin E (alpha-tocopherol) 0.49mg
Vitamin K1 2.8ug
Copper, Cu 0.07mg
Iron, Fe 1.45mg
Phosphorus, P 126.0mg
Selenium, Se 11.6ug
Zinc, Zn 2.15mg
Cholesterol 60.0mg
Betaine 7.4mg
Manganese, Mn 0.14mg
Thiamin 0.05mg
Riboflavin 0.13mg
Niacin 2.41mg
Pantothenic acid 0.32mg
Folate, total 7.0ug
Choline, total 45.8mg
Retinol 23.0ug
Calories 327.0kcal
Water 51.21g
Hydroxyproline 0.29g
Fatty acids, total saturated 11.3g
Fatty acids, total monounsaturated 13.62g
Fatty acids, total polyunsaturated 1.8g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Breakfast Sausage on a Keto Diet

In terms of nutrition, Breakfast Sausage brings several benefits to the table. It's a good source of protein, providing 12.9g per 100g serving, which can contribute to muscle growth and repair. Furthermore, it's rich in several essential minerals like potassium, magnesium, and calcium, along with vitamins like vitamin A and B vitamins. These nutrients play vital roles in maintaining overall health, from supporting bone health to boosting immune function.

Incorporating Breakfast Sausage into Your Keto Meal Plan

  1. Enjoy Breakfast Sausage in Moderation: While Breakfast Sausage can be a delicious part of a keto diet, portion control is key. Keep track of how much is consumed to ensure that the carb count stays within your daily limit.
  2. Experiment with Keto-Friendly Recipes: Breakfast Sausage can be used in a variety of keto-friendly recipes. Consider incorporating it into a veggie-loaded omelette, a low-carb breakfast casserole, or a hearty sausage and cauliflower soup.
  3. Combine with Low Carb Sides: Pair Breakfast Sausage with low carb sides like scrambled eggs, sautéed spinach, or avocado to create a satisfying keto meal.

Keto-Compatible Alternatives for Breakfast Sausage

  1. Turkey Bacon: Turkey bacon is a leaner, keto-friendly alternative to Breakfast Sausage. It has fewer carbs and can be used in various recipes such as keto-friendly breakfast wraps or salads.
  2. Chicken Sausage: Chicken sausage is another low-carb alternative. It can be used in low carb casseroles or stir-fries, providing a similar taste and texture to Breakfast Sausage, with fewer carbs per serving.
  3. Egg Whites: For individuals looking for a super low-carb option, egg whites can be a good substitute. They can be used in omelettes or scrambled eggs, providing a protein-rich addition to your keto meal plan.
  4. Tofu: For vegetarians following a keto diet, tofu can be a great alternative. It's low in carbs and can be seasoned to mimic the flavors of traditional Breakfast Sausage.

Concluding Thoughts on Breakfast Sausage and Keto

In conclusion, Breakfast Sausage emerges as a considerable choice for a keto diet, provided it is consumed with an eye on portion control and total daily carb intake. Its moderate carb content of 4.61g net carbs per 100g, alongside its protein-rich composition and inclusion of essential vitamins and minerals, make it a nutrient-dense addition to a ketogenic meal plan.

While Breakfast Sausage can be a part of your keto-friendly meals, it's important to remember that it is also high in sodium. Therefore, consuming it in moderation and balancing it with other wholesome foods will help you maintain a healthy and varied diet.

Incorporating Breakfast Sausage into your meal plan can be as easy as mixing it into a veggie omelette or pairing it with low carb sides. But there's no limit to creativity in the kitchen. For instance, you could explore using Breakfast Sausage in a keto-friendly stuffing for bell peppers or tomatoes - a fresh idea for a tasty, satisfying meal.

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, you can. Breakfast Sausage, with its moderate carb content of 4.61g net carbs per 100g, is compatible with a keto diet, provided that you keep an eye on portion sizes and overall daily carb intake.

Yes, there are. Breakfast Sausage comes in a variety of styles and flavors, including spicy, sweet, and savory. The carb content may vary slightly between different types, so always check the nutritional information.

Absolutely! Breakfast Sausage can be a delicious addition to a range of keto-friendly dishes, from breakfast casseroles and omelettes to hearty soups.

Beyond being keto-compatible, Breakfast Sausage is a good source of protein and provides essential vitamins and minerals. However, it's high in sodium, so it's best to consume it in moderation.