Polish sausage, pork
FDC 174577oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 20 · -2 vs Sausage & deli meats medianPolish sausage, a coarser cured pork sausage than bologna, scores 20 of 100 on the Nutrient Density Score, a Low band ranking it 41st of 60 in Sausage & deli meats. Protein stands out at an excellent 28% DV, in line with its dense, meaty composition.
It's typically grilled, pan-fried, or simmered and served with mustard and bread, with an 85 g serving used as the reference here. Sodium is high at 876 mg per 100 g and saturated fat sits at 10.3 g per 100 g, so it's better as an occasional main than a daily staple; Bologna, beef and pork scores higher among sausage and deli meats.
See how this score is calculated, build a plate around polish sausage, pork, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 326 kcal | 16% |
| Total fat | 29 g | 37% |
| Saturated fat | 10 g | 52% |
| Cholesterol | 70 mg | 23% |
| Sodium | 876 mg | 38% |
| Carbohydrate | 1.6 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 14 g | 28% |
| Potassium | 237 mg | 5% |
| Calcium | 12 mg | 1% |
| Iron | 1.4 mg | 8% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 1 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | 14% |
| Total fat | 24 g | 31% |
| Saturated fat | 8.8 g | 44% |
| Cholesterol | 60 mg | 20% |
| Sodium | 745 mg | 32% |
| Carbohydrate | 1.4 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 12 g | 24% |
| Potassium | 201 mg | 4% |
| Calcium | 10 mg | 1% |
| Iron | 1.2 mg | 7% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 0.85 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 174577Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the sausage & deli meats median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Bologna, beef and porkDensity 20 vs 20Bologna, beefDensity 20 vs 20Ham and cheese loaf or rollDensity 20 vs 20Original analysis by NutriVerdict
In the kitchen and how to use it
Polish sausage, or kielbasa, is a coarsely ground, well-seasoned pork sausage stuffed into a natural casing and sold fully cooked or smoked, ready to heat through rather than cook from raw. It is typically sliced into rounds and pan-fried or grilled until the casing browns and snaps, then served alongside sauerkraut, boiled potatoes, or grilled onions and peppers, or simmered into soups and bean dishes. Its garlicky, smoky flavor and firmer bite compared to a hot dog make it a favorite for grilling and one-pan skillet meals.
Keep it refrigerated and use before the sell-by date, or freeze it if you will not use it within a few days; once cooked, leftovers should go back in the fridge promptly. Per 100 g it delivers 14.1 g of protein, rich in protein at 28% DV, alongside 28.7 g of fat and 876 mg of sodium. A single 3 oz (85 g) link works well as the protein anchor of a sheet-pan dinner with vegetables, since its savory, smoky flavor carries a meal without needing a heavy sauce.
Frequently asked questions about polish sausage, pork
How many calories are in Polish sausage?
Polish sausage (pork) has 326 calories per 100 g, with a typical 3 oz (85 g) link providing a portion of that.
Is Polish sausage a good source of protein?
Yes, it provides 14.1 g of protein per 100 g, reaching 28% DV, making it a substantial protein source per serving.
How is Polish sausage typically cooked?
It is usually sliced and pan-fried or grilled until browned, then served with sauerkraut, potatoes, or grilled onions and peppers.