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Is Summer Sausage Keto-Friendly?

Summer Sausage on a kitchen counter

If you've been wondering, 'Is Summer Sausage Keto-Friendly?' the short answer is yes! But there's a lot more to it than that.

In this comprehensive guide, we dive into the specifics of Summer Sausage's nutritional profile, particularly its net carb content.

We'll also touch on how you can fit Summer Sausage into your keto diet, and explore its nutritional value and overall health benefits.

Whether you're a long-time keto diet follower or just getting started, this breakdown of Summer Sausage is sure to offer some valuable insights.


  • Yes, Summer Sausage is keto-friendly, with only 3.33g of carbs per 100g.
  • It's packed with essential nutrients like proteins, fats, vitamins, and minerals, making it a great addition to a keto diet.
  • Be mindful of its high sodium content while incorporating it into your meals.

Is Summer Sausage Keto-Friendly?

Yes, Summer Sausage is indeed keto-friendly. The carbohydrate content in Summer Sausage is only 3.33g per 100g, making it an acceptable food option for those following a ketogenic diet.

But what makes Summer Sausage keto-friendly? The key lies in the low carbohydrate content. In a ketogenic diet, the goal is to minimize carb intake, ideally below 50g per day, to induce the state of ketosis where the body burns fat for energy instead of glucose. With just 3.33g per 100g, Summer Sausage fits comfortably within this limit.

In addition to its low carb content, Summer Sausage also boasts a substantial amount of dietary fats and proteins, which aligns with the high-fat and moderate-protein requirements of a keto diet.

Can You Have Summer Sausage on a Strict Keto Diet?

Absolutely, Summer Sausage can fit into a strict keto diet. A strict ketogenic diet typically involves limiting one's daily carbohydrate intake to less than 20g. Given that Summer Sausage contains only 3.33g of carbs per 100g, it can be included in a strict keto diet without exceeding the daily carb limit.

Furthermore, some individuals follow a less stringent form of keto or a low-carb diet where they limit their net carb intake to between 30 and 50g per day. Summer Sausage easily fits into this carb range as well, making it a versatile addition to various low-carb dietary plans.

Carbs In Summer Sausage

The net carb content in Summer Sausage is notably low, with only 3.33g per 100g. This amount of carbohydrate is relatively small, particularly when compared to the high fat and protein content of this sausage, making it a suitable choice for those seeking low-carb food options.

Summer Sausage Nutrition Facts

A 100g portion of Summer Sausage provides a diverse range of nutrients. It contains 13g of protein, contributing to muscle growth and maintenance. With 18g of fat, including both saturated and unsaturated fats, it offers energy and aids in nutrient absorption. It also contributes 3.3g of carbohydrates, providing immediate energy.
Summer Sausage also contains noteworthy micronutrients. It supplies 0.95mg of vitamin B1 (Thiamine), essential for energy metabolism and nerve function. Among minerals, it offers 2.3mg of iron, vital for oxygen transport, and 352mg of potassium, aiding in electrolyte balance and muscle function.
Moreover, it has 0.18mg of vitamin B2 (Riboflavin), important for growth and red blood cell production, 20mg of calcium for bone health, and 3.5 mcg of vitamin B12, crucial for brain function and blood formation.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference3.33g
Total fats30.43g
Sodium, Na1300.0mg
Potassium, K260.0mg
Magnesium, Mg14.0mg
Calcium, Ca9.0mg
Vitamin B-60.26mg
Vitamin B-125.5ug
Vitamin C, total ascorbic acid16.6mg
Vitamin E (alpha-tocopherol)0.22mg
Vitamin K11.3ug
Copper, Cu0.15mg
Iron, Fe2.04mg
Phosphorus, P111.0mg
Selenium, Se20.3ug
Zinc, Zn2.56mg
Folate, total2.0ug
Choline, total78.9mg
Fatty acids, total saturated11.51g
Fatty acids, total monounsaturated12.97g
Fatty acids, total polyunsaturated1.2g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Summer Sausage' was not found in FoodData Central, so nutritional data for 'Thuringer, cervelat, summer sausage, beef, pork' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Summer Sausage on a Keto Diet

Summer Sausage offers a range of nutrients beneficial for individuals on a ketogenic diet. It provides dietary fats and proteins, which are vital for energy and muscle maintenance on a keto diet. Moreover, it contains essential minerals such as iron, zinc, and magnesium, along with vitamins like B-6, B-12, and C, all contributing to overall health and wellness.

Incorporating Summer Sausage into Your Keto Meal Plan

  1. Enjoy Summer Sausage as a Snack: Owing to its low carb content, Summer Sausage can be a great snack for those on a ketogenic diet. It can be sliced and paired with keto-friendly vegetables or cheese for a quick and easy snack.
  2. Use Summer Sausage in Recipes: Summer Sausage can be used in various keto-compatible recipes. For instance, it can be added to a keto-friendly salad or baked with low-carb vegetables for a satisfying main course. It also works well in keto-friendly stir-fries and casseroles.
  3. Mind the Portions: While Summer Sausage is a keto-friendly food, it is still important to be mindful of portion sizes. Regularly monitoring carb intake and ensuring it falls within the daily limit is key to maintaining ketosis.

Keto-Compatible Alternatives for Summer Sausage

  1. Beef Jerky: For a chewy alternative to Summer Sausage, beef jerky can be a great option. It's high in protein and low in carbs, making it keto-compatible. It can be used in keto recipes that call for dried meat, like keto-friendly trail mix or as a topping for a keto salad.
  2. Pepperoni: Low in carbs and high in fat, pepperoni can be a delicious substitute for Summer Sausage. It can be used in various keto recipes, such as toppings for keto-friendly pizzas or folded into a keto omelette.
  3. Salami: Another cured meat option, salami can also be a suitable alternative to Summer Sausage. It can be sliced and rolled with cream cheese for a quick keto snack or added to a charcuterie board. Its nutritional profile is similar to Summer Sausage, being high in fats and proteins and low in carbs.

Concluding Thoughts on Summer Sausage and Keto

As we've discussed, Summer Sausage is indeed a keto-friendly option due to its low carbohydrate content. It fits comfortably within both strict and more relaxed versions of the keto diet, as it contains only 3.33g of carbs per 100g. The nutritional benefits extend beyond just the low carb content, with Summer Sausage providing a good source of essential proteins, fats, vitamins, and minerals.

However, it's essential to remember the high sodium content in Summer Sausage. Therefore, mindful consumption is crucial when incorporating it into a ketogenic meal plan. From snacking options to meal recipes, there are many ways to enjoy Summer Sausage on a keto diet, allowing for a variety of tastes and preferences.

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, Summer Sausage is keto-friendly due to its low carb content.

Yes, Summer Sausage does contain a considerable amount of sodium, so mindful consumption is encouraged.

Yes, Summer Sausage can be made from various meats, such as beef, turkey, and venison. While their nutritional profiles might differ slightly, most versions are still keto-friendly.

Summer Sausage can be enjoyed as a snack with keto-friendly veggies or cheese, or it can be incorporated into your main meals like salads, stir-fries, and casseroles.