There’s a reason that the sausage holds such a firm place in British food culture. They’re warm, comforting, nostalgic and often the centrepiece of fry-ups, barbecues, and midweek teas. As a family-owned business putting food on people’s table in our opinion you don’t need to cut sausages out of your life. You just need to choose better ones and enjoy them as part of a balanced plate.
As butchers with over 90 years of working with meat, the quality of a sausage can vary dramatically. The difference comes down to three things
1. Meat content
2. Ingredients
3. Portion size and balance
Are sausages healthy or unhealthy?
Sausages sometimes get unfairly placed in the“bad food” category. But that’s an oversimplification.
Sausages sit on a sliding scale
- Sausages with low meat content may rely on fillers, high salt levels and more highly processed ingredients
- Sausages with a high meat percentage are naturally higher in protein and lower in carbohydrates.
So the better question is: What’s in the sausage?
High-meat sausages, such as Porky Whites Surrey Sausages, (which are made using 82% pork) contributes to more natural protein, lower carbohydrate content and ultimately a more satisfying eat which supports mindful portion control.
It’s not about cutting out foods you enjoy. It’s about building a better plate and sausages can absolutely be part of a wholesome, balanced meal when paired with vegetables or salad, fibre-rich sides (lentils, greens, whole grains) and healthy fats (olive oil, avocado).
How much protein is in a Porky Whites sausage?
Here’s a quick breakdown of the protein values - per 100g and per pack – across the Porky Whites Sausage range:
Porky Whites Surrey Sausage - 82% Pork | 13g protein per 100g | 52g per 400g pack
Porky Whites Succulent Hog Roast & Apple - 82% Pork | 18g protein per 100g | 72g per 400g pack
Porky Whites Farmhouse Herb - 82% Pork | 18g protein per 100g | 72g per 400g pack
Porky Light Lower in Fat Pork Sausage - 75% Pork | 16g protein per 100g | 64g per 400g pack
Porky Whites Chicken Sausages - 84% Chicken | 16g protein per 100g | 64g per 380g pack
Porky Whites Traditional Pork Sausages - 82% Pork | 15g protein per 100g | 60g per 400g pack
Porky Whites Surrey Chipolata - 82% Pork | 13.3g protein per 100g | 53.2g per 360g pack
The general rule of thumb is that the higher the meat content, the naturally higher in protein the food item is. Protein helps support satiety, so when meals feel more satisfying, you’re less likely to over eat later.
Are Porky Whites sausages gluten free?
Some are and some aren’t, but we clearly label all of our products that are certified Gluten-Free. For ease, here’s a run-down of the sausages that are and aren’t Gluten-Free:
Porky Lights - Gluten-Free
Porky Whites Chicken Sausages - Gluten-Free
Porky Whites Surrey, Farmhouse Herb, Hog Roast, Traditional, Chipolatas - Not currently Gluten-Free (contain wheat)
Can sausages fit into a high-protein, low-carb or keto-style diet?
In short yes and high-meat sausages are one of the easier swaps. When you compare a PorkyWhites Surrey Sausage – which contains 13g of protein per 100g and 8g of carbs per 100g - with lower-meat supermarket sausages the difference is stark. Lower-meat supermarket sausages can have higher carb content due to added fillers, often provide less protein and can include more flavour enhancers and modified starches.
When it comes to health and reformulation we have one golden rule; we will not compromise on taste, texture or the eating experience.
In the example of Porky Lights, which contains 138 kcal per 100g, is 50% less fat than Surrey Sausage and still delivers 16g protein per 100g, our goal is to be healthier without being joyless.
All too often consumers who choose reduced-fat sausages aren’t aware of the use of excessive fillers or gums to mimic texture. We avoid that approach and focus on meat taken from leaner cuts of pork, simple seasoning and a satisfying bite.
The bottom line: You don’t need to give up sausages. Just choose better sausages.
The bottom line is that food should be enjoyable, but if you choose to eat healthier your decision shouldn’t be driven by restrictions. It should in reality be about making informed choices and portion balance.
When you buy Porky Whites sausages you can be assured that our range contains a high pork content (82% pork across many lines),that there are gluten-free options (Porky Lights, Chicken Sausages) and that we’ll continue to innovate and reformulate to provide a better fat and salt profiles, but without compromising taste.
Content disclaimer – all ingredient and nutritional information presented in this article is based on Porky Whites retail product information and is correct at time of publication.
