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100-150 kcal per sausage
A standard Russian sosiska, the thin boiled frankfurter sold in every supermarket, weighs 45-50 g. The "milk" variety, made to the same recipe since the Mikoyan meat plant launched it in the 1930s, has 120-135 kcal, beef and chicken ones 100-120 and cheese-filled ones 130-150, so two sausages for breakfast or dinner come to 200-300 kcal before any side. A sausage baked in dough is a different matter at 260-330 kcal each, and up to 380 in puff pastry.
Table: calories in sausages by type
The calories per 100 g are averages from the Skurikhin food tables and the labels of mass-market brands, and a given pack may differ by 10-15%, so the exact figure is always worth checking on the packaging:
| Type | kcal per 100 g | 1 piece, 45-50 g | 2 pieces |
|---|---|---|---|
| Beef | 215-230 | 100-115 | 200-230 |
| Chicken | 220-250 | 100-125 | 200-250 |
| Cream | 240-260 | 110-130 | 220-260 |
| Milk | 260-270 | 120-135 | 240-270 |
| With cheese | 280-300 | 130-150 | 260-300 |
| Pork | 300-330 | 140-165 | 280-330 |
| Pork sardelka (thick sausage), 1 piece 90 g | 320-340 | 290-305 | - |
| Hunter's smoked sausage, 1 piece 30 g | 470-500 | 140-150 | 280-300 |
"Chicken" sausages aren't necessarily lighter, because skin and mechanically separated meat often go into them, and fat comes along too, so compare the number on the label rather than the name.
What one sausage weighs
Packs usually show the total weight rather than the weight of one piece, and the simplest thing is to divide one by the number of sausages. A regular sausage weighs 40-55 g, most often 45-50, mini and "kids'" sausages 20-30 g, long Bavarian-style or grill sausages 80-100 g, and a sardelka 80-120 g. If a 470 g pack has ten sausages, each weighs 47 g, and at 266 kcal per 100 g that's 47 × 266 / 100 = 125 kcal.
Boiled, fried, grilled: what changes
The cooking method changes the number less than you might expect:
| Method | What happens | Difference |
|---|---|---|
| Boiling | some fat goes into the water | -0-5% |
| Microwave | almost nothing changes | 0 |
| Grill, no oil | some fat renders out | -5-10% |
| Pan-frying in oil | the sausage soaks up oil from the pan | +10-25 kcal each |
| Frying with cuts | more oil is absorbed | +20-40 kcal each |
Frying itself adds almost nothing, the oil does: if the pan was greased with a tablespoon of sunflower oil at 135 kcal, part of it ends up in the sausages, especially if you score them first.
Sausage in dough
In a sausage roll most of the calories come from the dough, and baked yeast dough, puff pastry and deep-fried versions differ noticeably:
| Version | Weight | kcal per 100 g | kcal per piece |
|---|---|---|---|
| Baked, yeast dough | 90-110 g | 280-300 | 260-330 |
| Puff pastry | 90-110 g | 330-360 | 320-380 |
| Deep-fried | 90-110 g | 310-340 | 290-370 |
| Mini, from a deli | 40-50 g | 290-320 | 120-160 |
The closest relative of a sausage in dough is a hot dog: 140 g and about 360 kcal with sauces.
Sausages with a side
Sausages are rarely eaten on their own. Most often they come with pasta, buckwheat or mashed potatoes.
| Plate | Calculation | kcal |
|---|---|---|
| 2 milk sausages + buckwheat 150 g | 250 + 165 | 415 |
| 2 milk sausages + pasta 150 g | 250 + 210 | 460 |
| 2 milk sausages + mash with milk and butter 200 g | 250 + 210 | 460 |
| 2 sausages + 2 fried eggs | 250 + 210 | 460 |
| 2 sausages + pasta 150 g + ketchup 20 g | 250 + 210 + 20 | 480 |
Catalog pages: buckwheat, pasta.
More in How much protein you need a day.
Can you eat sausages while losing weight
Yes, if they fit into your calorie target. Two sausages with buckwheat and vegetables make a normal 450 kcal dinner. Their downsides are different: lots of salt (about 2 g per 100 g, or 0.9 g of salt in one sausage), and they count as processed meat. The World Health Organization advises eating it as rarely as possible, so sausages are best kept as a convenient option a couple of times a week rather than every day.
How to log sausages
In MyFoodMate AI you can photograph the plate: the app separates the sausages from the side and counts each part. If you know the weight and calories of your sausages from the label, write "2 sausages, 47 g each, 266 kcal per 100" and the numbers will be exact.
We check blog materials against current WHO recommendations.
