Turkey Sausage vs. Chicken Sausage: Which Should You Choose?

If you’re searching for a tasty, healthier alternative to traditional pork sausage, you’ve probably come across both turkey sausage and chicken sausage. These two options are popular for anyone looking to cut down on fat, calories, or just wanting something a little lighter on the plate. But when it comes to turkey sausage vs. chicken sausage, which one is actually better for you—and which tastes best? Let’s break down the differences, look at their nutritional profiles, and help you decide which sausage deserves a spot in your next meal.

What Are Turkey Sausage and Chicken Sausage?

Turkey sausage and chicken sausage are both made by grinding up lean poultry meat, seasoning it with herbs and spices, and stuffing it into casings. The main difference lies in the type of meat used—turkey or chicken. Both can be found in various forms: links, patties, or crumbles, and they can be flavored in countless ways, from spicy Italian to sweet apple.

Why Choose Poultry Sausage?

Poultry sausages are often marketed as healthier alternatives to pork sausage because they generally contain less saturated fat and fewer calories. They’re also a great source of protein and can be used in everything from breakfast scrambles to pasta dishes.

Nutritional Comparison: Turkey vs. Chicken Sausage

Let’s take a closer look at how these two sausages stack up nutritionally. Here’s a general comparison per 2-ounce (56g) serving (values may vary by brand):

	Turkey Sausage	Chicken Sausage
Calories	90-120	100-130
Total Fat	5-8g	6-9g
Saturated Fat	1.5-3g	1.5-3g
Protein	9-12g	9-13g
Sodium	350-550mg	350-600mg

As you can see, the numbers are quite similar, but there are some small differences worth noting:

• Turkey sausage tends to be slightly lower in calories and fat.
• Chicken sausage may contain a bit more protein per serving.
• Sodium content is comparable, but always check the label as it can vary widely by brand and flavor.

Health Benefits of Turkey and Chicken Sausages

Turkey Sausage Benefits:

• Lower in Calories and Fat: Turkey is naturally leaner than pork, making turkey sausage a good option for those watching their calorie or fat intake.
• Rich in Protein: Provides a satisfying protein boost that helps keep you full and supports muscle health.
• Versatile Flavors: Turkey’s mild taste pairs well with a variety of seasonings, from sage to spicy peppers.

Chicken Sausage Benefits:

• Slightly Higher Protein: Some brands offer a bit more protein per serving compared to turkey sausage.
• Mild Flavor: Chicken sausage is often described as having a slightly sweeter, milder flavor than turkey, making it a hit with kids and picky eaters.
• Great Texture: Chicken sausage can have a juicier bite, especially when made with dark meat.

Taste & Texture: What’s the Difference?

The flavor of both turkey and chicken sausage depends heavily on how they’re seasoned. However, there are some general differences:

• Turkey sausage usually has a slightly richer flavor than chicken sausage. It can be a bit drier if made from all breast meat, but some brands add a little dark meat for juiciness.
• Chicken sausage tends to be milder and sometimes juicier, especially if made with both white and dark meat. Its neutral flavor means it takes on added seasonings beautifully.

If you prefer bold flavors or want something closer to traditional pork sausage, turkey sausage might be your pick. If you like milder flavors or want something that works well in a variety of dishes (from breakfast to dinner), chicken sausage is hard to beat.

Cooking With Turkey and Chicken Sausage

You can use turkey and chicken sausages interchangeably in most recipes. Here are some ideas to get you started:

• Breakfast: Slice into omelets or serve alongside eggs for a protein-packed start to your day.
• Pasta: Add crumbled sausage to tomato sauce or mix into pasta salads for extra flavor.
• Pizzas: Top homemade pizzas with sliced links for a healthier twist on classic sausage pizza.
• Sautéed Veggies: Cook with peppers and onions for an easy skillet meal.
• Soups & Stews: Add to soups for a hearty protein boost without excess fat.

Tip: When cooking poultry sausages, avoid overcooking as they can dry out faster than pork versions. Use medium heat and check for doneness by ensuring the internal temperature reaches 165°F (74°C).

Pitfalls to Watch Out For

• Sodium Some brands add lots of salt to enhance flavor. Always check labels if you’re watching your sodium intake.
• Additives: Look out for unnecessary fillers or preservatives. Choose sausages with simple ingredient lists when possible.
• Casing Type: Some sausages use natural casings; others use synthetic or none at all (skinless). If you have dietary restrictions or preferences, read the packaging carefully.

Which Is Healthier Overall?

The answer really depends on your health goals and taste preferences. Both turkey and chicken sausages are excellent sources of lean protein and can be part of a balanced diet. Here’s how to choose:

• If you’re wanting the lowest fat and calorie option, turkey sausage usually wins by a slim margin.
• If you want more protein or a juicier bite, opt for chicken sausage—especially those made with both white and dark meat.
• If sodium is a concern, compare labels carefully—there’s no clear winner here as both can be high depending on the brand.
• If flavor matters most, try both! Some people find turkey sausage more flavorful, while others love the mildness of chicken sausage.

FAQs About Turkey vs. Chicken Sausage

Is turkey sausage always healthier than chicken sausage?

No—while turkey sausage is often lower in calories and fat, the difference is small. The healthiest choice depends on the specific brand and how it’s made.

Can I substitute chicken sausage for turkey sausage in recipes?

Absolutely! Their similar texture and flavor profiles make them interchangeable in most dishes.

Are there any allergens in these sausages?

Poultry sausages are generally gluten-free but always check the label if you have food allergies or sensitivities—some brands add fillers or seasonings that may contain allergens.

Which is better for weight loss?

If you’re counting calories or fat grams closely, turkey sausage may have a slight edge, but either can fit into a healthy weight loss plan when enjoyed in moderation.

The Bottom Line: Turkey or Chicken Sausage?

Both turkey and chicken sausages offer delicious ways to enjoy your favorite meals with less fat and fewer calories than traditional pork sausage. The best choice comes down to your taste preferences, nutritional needs, and how you plan to use them in your cooking. Try both varieties to see which one you like best—and don’t forget to check those nutrition labels for the healthiest pick!

No matter which you choose, swapping in poultry sausage is a smart move for lighter meals without sacrificing flavor. Enjoy experimenting in your kitchen!