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Is Vienna Sausage Keto-Friendly?

Vienna Sausage on a kitchen counter

Is Vienna Sausage Keto-Friendly? The quick answer is yes, it is! Vienna Sausage, with its low carbohydrate content, can comfortably fit into your ketogenic diet.

In this article, we're going to delve into the specifics - we'll give a full breakdown of Vienna Sausage’s net carbs, discuss how you can incorporate it into your keto meal plan, and provide an overview of its overall benefits and nutritional value.

Whether you're an experienced keto dieter or just starting out, this guide will offer you valuable insight into enjoying Vienna Sausage on a keto diet.

Let's dig in!


  • Yes, Vienna Sausage is keto-friendly due to its low carbohydrate content.
  • Vienna Sausage offers nutritional benefits such as a good source of protein and essential vitamins and minerals.
  • Despite its high sodium content, balanced consumption can fit well into a ketogenic diet.

Is Vienna Sausage Keto-Friendly?

Yes, Vienna Sausage is considered keto-friendly. The sausage contains a minimal amount of carbohydrates, with only 2.6g per 100g serving, which fits within the typical daily carb limit for a ketogenic diet.

The primary reason Vienna Sausage is seen as compatible with a keto lifestyle is its low carbohydrate content. The ketogenic diet focuses on eating high-fat, moderate-protein, and low-carb foods. With only 2.6g of carbs per 100g, Vienna Sausage aligns with these dietary requirements.

In terms of net carbs, which are total carbohydrates minus fiber, Vienna Sausage also checks out with 2.6g per 100g. This is an important figure for those following a keto diet, as it is net carbs that are usually counted.

Can You Have Vienna Sausage on a Strict Keto Diet?

Indeed, Vienna Sausage fits into a ketogenic diet, including a strict keto diet. A strict ketogenic diet typically limits total carbohydrate intake to less than 20g per day. Given that Vienna Sausage contains just 2.6g of carbs per 100g serving, it can comfortably fit within this strict daily carb allowance.

Moreover, there are different variants of the ketogenic diet, and some people may choose to follow a low-carb or moderate-carb keto diet, where they limit their daily net carb intake to between 30 and 50g. Vienna Sausage can also be included in these versions of the diet due to its low carbohydrate content.

Carbs In Vienna Sausage

Vienna Sausage contains 2.6g of net carbs per 100g serving. Net carbs are the total carbohydrates minus dietary fiber and sugar alcohols, which are relevant for those following a keto diet as these are the carbs that can be metabolized by your body and can impact blood sugar levels.

Vienna Sausage Nutrition Facts

A 100g portion of Vienna Sausage packs a wealth of nutrients. It provides 146 calories, with 12.5g of protein offering a significant source of this vital building block. Carbohydrate content is relatively low at 3.9g, while fat content is higher, amounting to 10.1g. Not just macros, Vienna Sausage also contains a range of micronutrients. It boasts notable levels of vitamin B-12, with 0.44µg per 100g, which supports nervous system health. It also contains 1.4mg of iron, aiding in oxygen transportation in your body. Vienna Sausage's unique nutritional profile also features 222mg of potassium, essential for heart and muscle function, along with 50mg of calcium, known for supporting bone health. With 0.9mg of zinc, this food contributes to a healthy immune system.
Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 2.6g
Total fats 19.4g
Protein 10.5g
Sodium, Na 879.0mg
Potassium, K 101.0mg
Magnesium, Mg 7.0mg
Calcium, Ca 10.0mg
Vitamin B-6 0.12mg
Vitamin B-12 1.02ug
Vitamin E (alpha-tocopherol) 0.22mg
Vitamin K1 1.6ug
Copper, Cu 0.03mg
Iron, Fe 0.88mg
Phosphorus, P 49.0mg
Selenium, Se 16.9ug
Zinc, Zn 1.6mg
Cholesterol 87.0mg
Betaine 3.9mg
Thiamin 0.09mg
Riboflavin 0.11mg
Niacin 1.61mg
Pantothenic acid 0.35mg
Folate, total 4.0ug
Choline, total 43.7mg
Calories 230.0kcal
Water 64.9g
Tryptophan 0.11g
Threonine 0.36g
Isoleucine 0.56g
Leucine 0.8g
Lysine 0.79g
Methionine 0.26g
Cystine 0.18g
Phenylalanine 0.42g
Tyrosine 0.34g
Valine 0.57g
Arginine 0.71g
Histidine 0.27g
Alanine 0.65g
Aspartic acid 1.0g
Glutamic acid 1.3g
Glycine 1.01g
Proline 0.61g
Serine 0.43g
Fatty acids, total saturated 7.12g
Fatty acids, total monounsaturated 9.63g
Fatty acids, total polyunsaturated 1.29g
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 Vienna Sausage on a Keto Diet

Vienna Sausage offers an array of nutritional benefits. It is a good source of protein, providing 10.5g per 100g, which is essential for muscle repair and growth. Additionally, it contains essential vitamins and minerals such as Vitamin B-6, Vitamin B-12, Iron, and Zinc, which play crucial roles in maintaining overall health.

Incorporating Vienna Sausage into Your Keto Meal Plan

  1. Vienna Sausage can be a versatile ingredient in a variety of keto-friendly dishes due to its low carbohydrate content. It can be grilled or sautéed and served with a side of low-carb vegetables, added to salads for a protein boost, or used as a key ingredient in a keto-friendly stir-fry.
  2. As for recipe ideas, try a keto-friendly Vienna Sausage skillet. Cook the sausages with low-carb vegetables like broccoli, bell peppers, and zucchini in a pan with some healthy fats like olive oil or butter. Season with your choice of herbs and spices to add flavor.
  3. Another idea is to use Vienna Sausage in a keto-friendly soup or stew. The sausages can add a delicious depth of flavor to these dishes.

Keto-Compatible Alternatives for Vienna Sausage

  1. One keto-friendly alternative to Vienna Sausage is chicken sausage. Chicken sausage is typically lower in fat and calories compared to Vienna Sausage but still provides a substantial amount of protein. It can be used interchangeably in many recipes that call for Vienna Sausage.
  2. Another alternative is turkey sausage, which is also a leaner option. Just like Vienna Sausage, it can be used in various keto-friendly dishes like stir-fries, soups, or salads, providing a similar texture while being a bit more calorie-conscious.
  3. If you're seeking a plant-based alternative, tofu sausage might be a good choice. Tofu sausage is made from soy protein and provides a comparable amount of protein and fewer carbs, making it compatible with a keto diet.

Concluding Thoughts on Vienna Sausage and Keto

In sum, Vienna Sausage is a keto-friendly ingredient that can comfortably fit into a strict ketogenic diet as well as the more lax versions, due to its low carbohydrate content. Its nutritional benefits include a good amount of protein, along with essential vitamins and minerals such as Vitamin B-6, Vitamin B-12, Iron, and Zinc.

While it does come with a high sodium content, mindful consumption and balance with other lower-sodium foods can help keep this in check. Including Vienna Sausage in your keto meal plan can be as diverse as grilling or sautéing and serving with low-carb vegetables, adding to salads, or incorporating into keto-friendly soups and stews.

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, Vienna Sausage is low in carbs, making it a good fit for a ketogenic diet.

Vienna Sausage is a good source of protein and contains several essential vitamins and minerals, including Vitamin B-6, Vitamin B-12, Iron, and Zinc.

Yes, Vienna Sausage comes in different varieties, including chicken and turkey. These are typically lower in fat and calories than the original but still high in protein, making them suitable for a ketogenic diet.