Italian sausage vs. Bratwurst — Health Impact and Nutrition Comparison

Production

Weighing the meat and spice ingredients is one of the essential steps in preparing good sausages. The meat of Italian sausage is mixed with a curing solution to improve the taste and increase the shelf life. Salt is essential for making the meat easier to handle and for making it taste good.

Usually, the bratwurst meat is crushed, salted, seasoned with spices, and pressed into the intestines as a shell; then, they hang it in a meat cellar to keep it cool.

Macronutrients

Italian sausages contain more fats, more protein, and less cholesterol. On the other hand, bratwursts contain more water. Both products have no fiber and sugars.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Italian sausage

3

Protein: 19.12 g

Fats: 27.31 g

Carbs: 4.27 g

Water: 47.13 g

Other: 2.17 g

Bratwurst

2

Protein: 12.2 g

Fats: 26.34 g

Carbs: 2 g

Water: 56.65 g

Other: 2.81 g

Contains more ProteinProtein	+56.7%
Contains more CarbsCarbs	+113.5%

Contains more WaterWater	+20.2%
Contains more OtherOther	+29.5%

~equal in Fats ~26.34g

Fats

Italian sausages contain three times more polyunsaturated fat than bratwurst. They contain 3.6g of polyunsaturated fat, while bratwursts contain 1.58g. On the other hand, bratwursts are 4g lower in saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Italian sausage

2

Saturated Fat: Sat. Fat 10.195 g

Monounsaturated Fat: Mono. Fat 17.108 g

Polyunsaturated fat: Poly. Fat 3.518 g

Bratwurst

1

Saturated Fat: Sat. Fat 6.08 g

Monounsaturated Fat: Mono. Fat 8 g

Polyunsaturated fat: Poly. Fat 1.58 g

Contains more Mono. FatMonounsaturated Fat	+113.9%
Contains more Poly. FatPolyunsaturated fat	+122.7%

Contains less Sat. FatSaturated Fat

-40.4%

Calories

The number of calories in Italian sausages is slightly higher than in bratwurst. They contain 344 calories per 100g, whereas bratwursts contain 297 calories per 100g. 

It is important to note that both products are considered high-calorie food.

Minerals

Let’s have a look at the mineral content of these products. 

Italian sausages have more iron and calcium than brats.

The level of sodium is 13.8% less in Italian sausages. Bratwursts and Italian sausages are equal in potassium, copper, and zinc.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Italian sausage

6

Bratwurst

1

Contains more MagnesiumMagnesium	+20%
Contains more CalciumCalcium	+200%
Contains more IronIron	+43%
Contains more PhosphorusPhosphorus	+30.8%
Contains less SodiumSodium	-12.4%
Contains more SeleniumSelenium	+56%

~equal in Potassium ~283mg

~equal in Copper ~0.08mg

~equal in Zinc ~2.47mg

Vitamins

Generally, bratwursts contain significantly higher concentrations of Vitamin B12. Moreover, bratwurst covers your daily need for Vitamin B12.

On the other hand, Italian sausages are higher in Folate, Vitamin C, Vitamin B6, and Vitamin B1.

These products have an equal level of Vitamin B2.

Bratwursts and Italian sausages lack Vitamin E, Vitamin A, Vitamin K, and Vitamin D.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Italian sausage

10

Bratwurst

2

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+63.9%
Contains more Vitamin B3Vitamin B3	+33.9%
Contains more Vitamin B6Vitamin B6	+65%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+25%
Contains more CholineCholine	+∞%

Contains more Vitamin B12Vitamin B12

+105.4%

~equal in Vitamin B2 ~0.213mg

Glycemic Index

The glycemic index of a food is a value based on how quickly a food can cause an increase in blood glucose levels. The glycemic index of bratwursts and sausages is equal; it is 28. Both are considered low glycemic index foods.

Acidity

The acidity level of bratwursts is about 4.4, while Italian sausages have an acidity level equal to 6.3. Both are acidic.

Benefits of Eating Red Meat

Red meat is rich in iron and easily absorbed by our bodies. Besides, red meat provides protein that can help build bones and muscles. Red meat is also a good source of Vitamin B12, which helps to keep nerve and red blood cells healthy, and zinc, which keeps the immune system working correctly. In addition, bratwurst may cover the daily intake of Vitamin B12. For adults it is 2.4 micrograms, and bratwurst contains 2.67 mg of Vitamin B12 per 100 g (1).

Other Health Benefits

Italian sausages and bratwursts offer several essential nutrients beneficial for the body. They both are good sources of protein. 100 g of each of these products contains 12-14 g protein, 12% of the daily recommended intake for adults. Protein is a critical nutrient that helps to develop and repair strong muscles. Also, it helps reduce muscle mass loss that often occurs with age (2).

Ketogenic (Keto) Diet

The ketogenic diet is a high-fat and low-carb diet. This diet includes foods with high protein. Eating meat during this diet, including fatty meats such as pork and beef, is recommended. Bratwursts contain fewer carbs than Italian sausages and are a good source of protein. Italian sausages are more affluent in fats. If you’re on this diet, combine these products with a natural source of healthy fats (3).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Both Italian sausage and bratwurst are generally not considered heart-healthy choices due to their high saturated fat and sodium content. However, comparing the two, bratwurst tends to have a slightly lower saturated fat content compared to Italian sausage, but the difference may not be significant enough to make one markedly better than the other in terms of cardiovascular health (4).

It should be noted that the daily recommended intake of sodium is 2.3 g. In particular, too much sodium can be bad for your health. Studies show that sodium intake can increase the risk of high blood pressure, a significant cause of heart disease (5).

For a heart-healthy diet, it's generally recommended to choose leaner protein sources such as skinless poultry, fish, legumes, and tofu. If you're craving sausage, consider looking for lower-fat varieties or consuming them in moderation as part of a balanced diet rich in fruits, vegetables, whole grains, and healthy fats. Additionally, preparing them by grilling, baking, or broiling instead of frying can help reduce their overall fat content.

Diabetes

Research shows a link between eating red meat, mainly processed meats, and type 2 diabetes due to its high heme iron content.

One study shows that women who often eat red meat have an almost one-third higher risk of developing type 2 diabetes than women who eat less red meat (6).

Red Meat Allergy

Red meat allergy is a common allergy type, including any age group and race. People can have an allergic reaction to red meat if they are sensitive to cat serum albumin that cross-reacts with albumin in pork. Also, those who are allergic to alpha-gal should avoid all meat types.

Symptoms of red meat allergy include urticaria, vomiting, stomach cramps, and, in rare cases, anaphylaxis. Usually, these symptoms last three to six hours after eating red meat (8).

Herb Allergy

Allergies to spices and herbs usually include:

• Local reactions in the mouth.
• Causing itchy mucous membranes.
• Swelling of the lips and tongue.

Italian sausages are flavored with fennel seed, which can cause an allergic reaction. Common symptoms include dizziness, hives, and throat swelling (8).