Breakfast Dinner

Highest Protein and Lowest Calorie Pork Sausages in the UK

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Sausages are not exactly at the front of my mind when I think of eating healthy, but come on, bangers and mash, full English, sausage sandwich? These British classics are something we need at least once in a while. And I still do. I’ve been buying some reduced fat sausages that I can fit into my diet without completely derailing it. But….

Have I been buying the optimal pork sausages for my macro and calorie goals? To answer this question, I checked the protein and calorie content of all the pork sausages available to buy in the UK.

Image credit: @kimberlys_journeyy

Key takeaways

  • Sausages from upmarket retailers M&S and Waitrose tend to have high protein content.
  • The sausages with highest protein content relative to total calories are all marketed as “low-fat”.
  • Some of the sausages with the lowest calories also have low protein.
  • There are various affordable options in the high protein per 100kcal category.

Why trust my picks?

My top-picks are 100% based on the nutritional data published by the retailer or manufacturers. They do not take into account subjective factors, such as taste, and don’t account for price. They are never influenced by any commissions or advertising deals. I will only make subjective comments about products I’ve had real experience with, and these opinions are not factored into the rankings. See the publishing principles page for more info.

Finding the pork sausages

To find the highest protein and lowest calorie pork sausages in the UK I searched the websites of all of the most popular supermarkets in the UK that make their entire range accessible online. I also searched Amazon to find any sausages by independent companies that aren’t stocked in supermarkets yet.

I used this data to create a table of every pork sausage that’s available in the UK with columns for highest protein per portion, highest protein per 100g, lowest calories per portion, lowest calories per 100g, and I calculated two metrics you won’t find on the packaging; highest protein per 100kcal and lowest calories per 10g protein.

Types of pork sausages I included

Here are the types of sausages that I’ve included:

  • Chilled Pork Sausages: British or Irish pork sausages that are found in the chilled section of supermarkets.
  • Frozen Pork Sausages: British or Irish pork sausages that are found in the freezer section of supermarkets.
  • Reduced Fat Pork Sausages: British or Irish Pork sausages with reduced fat content.
  • Gluten Free Pork Sausages: British or Irish pork sausages made without gluten

I didn’t include; mini sausages, hot dogs, chipolotas, chorizo, bratwurst, any other international sausages, anything that’s not available nationwide (i.e. Aldi “Scottish stores only”), any non-pork or vegetarian sausages. All of these will have their own category eventually.

Highest protein pork sausages (per 100kcal)

If you’re looking for the sausages with the highest protein content per 100kcal, in other words “high-protein, low-calorie sausages” for those counting calories and trying to get the most protein for your daily calorie allowance, here are the top picks. 

#NameProtein (100kcal)Stockists
1Specially Selected British Skinny Pork Sausages 400g/6 Pack14.62gAldi
2M&S Select Farms British 6 Pork Sausages Less than 3% Fat13.95gM&S (via Ocado)
3Powters Skinny Pig Pork Sausages 400G13.79gTesco, Powters, Sainsbury’s
4Sainsbury’s Cumberland British Pork Sausages, Be Good To Yourself x8 454g12.00gSainsbury’s
5Morrisons Butcher’s Style Reduced Fat Pork Sausages, 400g9.17gMorrisons (via Amazon), Morrisons
[Benchmark] Richmond 6 Thick Pork Sausages3.76gASDA (& most others)
Find more high protein per 100kcal sausages in the full data table.

In perspective

Aldi’s skinny sausages offer 4x more protein per 100kcal than your bog standard Richmond. With only 146kcal per 2 sausages compared to 274kcal, Aldi’s Skinnies give you an extra 10g of protein for almost half the calories! 😮 …why not have 4?

10g of protein is equivalent to eating 2 small eggs. The 128-calorie saving on top would take 15 minutes of jogging to burn via exercise and is the number of calories in a Bounty ice cream bar!

Image credit: @laursdiarysw22

Highest protein pork sausages (per 2 sausages)

For the bulking mad lads who want the sausages with the highest protein content per serving (two sausages), regardless of calories, here are the top picks. 

#NameProtein (Serv.)Stockists
1M&S Pork, Parmesan & Truffle Sausages35.28gM&S (via Ocado)
2M&S Collection Ultimate Pork Sausages33.12gM&S (via Ocado)
3Powters 6 Newmarket Sausages 400G32.43gTesco, Sainsbury’s, Waitrose, Powters
4M&S 6 Posh Dog Pork Sausages with Smoky Seasoning27.40gM&S (via Ocado)
5Powters Skinny Pig Pork Sausages 400G26.80gTesco, Powters,
Sainsbury’s
[Benchmark] Richmond 6 Thick Pork Sausages10.30gASDA (& most others)
Find more high protein per serving sausages in the full data table.

In perspective

If you swapped regular Richmond sausages for M&S Pork, Parmesan & Truffle Sausages, you would add around 25g of protein to your meal.

That’s the equivalent protein of two chicken thighs!

Image credit: @pete_hobbs_

Highest protein pork sausages (per 100g)

If you’re looking for sausages with the highest protein content per hundred grams, regardless of portion size, here are the top picks. 

#NameProtein (100g)Stockists
1Powters 6 Newmarket Sausages 400G24.20gTesco, Sainsbury’s, Waitrose, Powters
2Waitrose No.1 Free Range Lincolnshire Pork Sausages 6s 400g21.90gWaitrose
3Waitrose No.1 Free Range 12 Pork Sausages 800g21.00gWaitrose
4Waitrose No.1 Free Range 6 Pork Sausages 400g21.00g
Waitrose
5Waitrose Duchy Organic 6 British Pork Sausages with Herbs 400g20.30gWaitrose
[Benchmark] Richmond 6 Thick Pork Sausages10.00gASDA (& most others)
Find more high protein per 100g sausages in the full data table.

In perspective

Powters Newmarkets contain around 24g more protein per 100g than Richmonds. So switching to Powters from Richmonds will add an extra 22g of protein per pair of bangers – that’s the equivalent of consuming 5.5 large egg whites!

Image credit: @slimsondj

Lowest calorie pork sausages (per 2 sausages)

These sausages have the lowest calories per serving (2 sausages). They’re ideal if you’re focussed on calorie savings and not maximising protein.

#Namekcal (serv.)Stockists
1Henry Denny & Sons Gold Medal Half Fat 8 Pork Sausages 227g111kcalIceland
2Sainsburys Cumberland British Pork Sausages, Be Good To Yourself x8 454g136kcalSainsbury’s
3Sainsbury’s Thick Pork Sausages x20 900g136kcalSainsbury’s
4Richmond 20 Thin Pork Sausages 555g (frozen)139kcalIceland
5Specially Selected British Skinny Pork Sausages 400g/6 Pack146kcalAldi
[Benchmark] Richmond 6 Thick Pork Sausages274kcalASDA (& most others)
Find more low-calorie sausages in the full data table.

In perspective

You could switch your Richmonds for Henry Denny & Sons Half Fats and save around 163kcal on your meal- that’s the equivalent of two medium bananas or what you’d burn going hard at a punching bag for 20 mins.

Image credit: @mel_sw_life

Lowest calorie pork sausages (per 100g)

To put the various sizes of pork sausages on a level playing field and give the larger ones a chance, here are the lowest calorie sausages per 100g.

#Namekcal (100g)Stockists
1M&S Select Farms British 6 Pork Sausages Less than 3% Fat119kcalM&S (via Ocado)
2Specially Selected British Skinny Pork Sausages 400g/6 Pack130kcalAldi
3Sainsburys Cumberland British Pork Sausages, Be Good To Yourself x8 454g140kcal Sainsbury’s
4Powters Skinny Pig Pork Sausages 400G145kcal Tesco, Powters, Sainsbury’s
5Butcher’s Select 45% Reduced Fat Pork Sausages 454g/8 Pack180kcal Aldi
[Benchmark] Richmond 6 Thick Pork Sausages266kcalASDA (& most others)
Find more low-calorie per 100g sausages in the full data table.

In perspective

You could swap your two Richmond sausages for THREE M&S 3% fats, and still save 37 calories.

37 calories may not seem that much, but it would take 10 minutes of walking to burn and its the amount of energy in a small apple.

Image credit: @slim_it_to_win_it

Lowest calorie pork sausages (per 10g protein)

These are the sausages that allow you to add 10g of protein to your meal for the fewest calories (this doesn’t account for portion size).

#Namekcal (10g prot.)Stockists
1Specially Selected British Skinny Pork Sausages 400g/6 Pack68kcalAldi
2M&S Select Farms British 6 Pork Sausages Less than 3% Fat72kcalM&S (via Ocado)
3Powters Skinny Pig Pork Sausages 400G73kcalTesco, Powters, Sainsbury’s
4Sainsburys Cumberland British Pork Sausages, Be Good To Yourself x8 454g83kcalSainsbury’s
5Morrisons Butcher’s Style Reduced Fat Pork Sausages, 400g109kcalMorrisons (via Amazon), Morrisons
[Benchmark] Richmond 6 Thick Pork Sausages266kcalASDA (& most others)
Find more low-calorie per 10g sausages in the full data table.

In perspective

To get an extra 10g of protein towards your daily goal, you would have to eat around 200 calories more of Richmond sausages than you would of Aldi’s Skinnys.

That’s the equivalent calories of a 43g grab bag of Wotsits or 45 minutes of brisk walking!

Image credit: @devacob

Make a suggestion

Found a product that I’ve missed? Please let me know by leaving a comment, sending a message via the contact page, or DM on Instagram.

Sausages are usually high in saturated fat and salt, so aren’t a healthy option. Premium sausages can be even higher in saturated fat and salt than standard versions. Lower-fat sausages are a better choice, but can still be salty… so check labels and choose the one with the lowest saturated fat and salt content per 100g.

British Heart Foundation

Just My Opinion

It didn’t surprise me to see the upmarket supermarkets and higher-quality independent butchers dominating the highest protein per 100g and per serving categories. To me, it makes sense that they would be using higher quality meat, and more of it, then, of course, pass that cost on to us.

I reintroduced pork sausages into my diet when I noticed Tesco Reduced Fat Cumberland Sausages a few months ago and thought I’d try them.

Do they taste as good as full-fat sausages? Absolutely not; they have all that delicious fat taken out. But, they’re not bad, and I’ve started getting a pack every weekend so I can treat myself to some sausage and cheese oatcakes (shoutout to my fellow Potters, IFKYK) without having to eat salad for the rest of the day.

Before researching this post, I had assumed all reduced-fat sausages would be around the same, with each supermarket offering its own version. But that’s not the case.

If I switch from 2 of Tesco’s to 2 of Aldi’s low-fat sausages for my oatcakes, I gain 5g of protein and save 44 calories.

And remember, this is just by switching from low-fat to low-fat!

Now, if I do the same for sausage and mash where I have 4 bangers, that’s 10g extra protein and 88 calories saved. A considerable difference for just one meal without affecting volume.

To burn 88 calories, I would have to do 7 mins of skipping or equivalent exercise. 88 calories would free up enough room for a Fibre One fudge brownie for pudding.

That extra 10g of protein? It’s the same amount you’d get from 2 Peperami, without the 224kcal cost.

Considerations

The top picks above give you a shortcut to the items that best fit your protein and calorie goals. I do not recommend that you buy them without considering the other factors. Below are some examples of factors you may consider. And remember, if the top picks above aren’t a good fit for you, check out the full data table to see the other options I found that didn’t make the top 5.

Other Macros

Sausages with higher protein might also be rich in fats, including saturated fats, and this is particularly noticeable in more affordable options. These might contain fillers like breadcrumbs or rusk to add bulk, which can alter the nutritional profile by increasing carbohydrates and reducing the meat content. Additionally, salt is often added for flavour and preservation, raising the sodium content. While these aspects can affect the overall nutritional value of sausages, it’s helpful to be aware of them when making choices. It’s always a good idea to consider how these factors fit into your overall diet, but for personalised dietary advice, consulting with a nutritionist or healthcare provider is recommended

UPF


Considering the level of processing in sausages is crucial, as many fall into the category of Ultra-Processed Foods (UPFs). UPFs often contain additives, preservatives, and artificial ingredients that some may wish to minimise in their diet for health reasons. While high-protein sausages can be a convenient option, it’s worth noting that the degree of processing could influence nutritional quality and health outcomes. Opting for less processed alternatives where possible could align better with a whole foods-based dietary approach, providing protein without the extensive processing.

Size

Opting for sausages with higher protein per portion often means larger sizes. To get more protein without the extra volume, look for options with the most protein per 100kcal, ensuring efficient protein intake with fewer calories and smaller servings. Or even multiply the protein for the same volume.

Sources

Nutritional information for each top pick was taken from the retailer’s website.

All metrics on this page are calculated by us using data collected from retailer websites and compiled in my unique data table of all pork sausages available in the UK.

Protein and calorie amounts for other foods and exercises mentioned in the “In Perspective” and “Just My Opinion” sections were all obtained from Nutracheck. Please note that calorie equivalents for exercises vary depending on individual factors like sex and weight.

Images sources under each image, if not created by us.

What’s your favourite pork sausage?

Let me know in the comments

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