Nutritionist Angela Dowden compares ‘healthy’ sausages
If anything is going to break the willpower of a struggling dieter it’s the aroma of sausages sizzling in a pan. It’s probably why the low-fat brand Porky Lights – labelled ten times less ‘sinful’ than the average banger by Slimming World – has been causing a stampede in the supermarkets.
In fact, the trend for slimline sausages has been growing fast, with most stores now offering at least one option that’s lower in calories and fat.
But although they’re easier on your waistline, are these sausages actually better for you overall?
Here, nutritionist ANGELA DOWDEN analyses the leading brands.
Marks Spencer Outdoor Bred Skinny Sausages
£3.20 for 6 (400g)
Per sausage: 78 calories, 1.7g fat (0.5g saturates), 1.1g sugars, 11.1g protein, 0.93g salt.
WHAT’S IN THEM?
70 per cent pork, water, gluten-free crumb (rice, chickpea and corn flours), pasteurised free-range egg white, potato starch, salt, dextrose, stabiliser (phosphate), guar gum, yeast extract, antioxidant (Vitamin C), preservative (sulphites), dried onions, spices.
TASTE TEST
Surprisingly succulent. Could be sneaked on to the plate of someone who isn’t on a diet.
ANGELA’S VERDICT
The key to the good texture is in the gluten-free crumb, which MS says took time to perfect. As well as being far lower in fat and calories, they’re higher in protein than a standard sausage and two will provide the same amount of fibre as a slice of wholemeal bread.
8/10
Skinni Pork Links
£2.59 for 4 (220g). Available from westcoastfoods.co.uk
Per sausage: 65 calories, 1g fat (0.4g saturates), 0.7g sugars, 9.5g protein, 0.8g salt.
WHAT’S IN THEM?
72 per cent pork, water, rusk (made with wheat flour), stabilisers and preservative (phosphates and sulphites), flavour enhancer (monosodium glutamate), spice extracts and Vitamin C (as an antioxidant).
TASTE TEST
The fact that they’re not full-fat is obvious in the drier texture, and something about the seasoning seems a bit overpowering.
ANGELA’S VERDICT
You can’t get a lower calorie count per sausage than this but, as well as the usual ingredients, these contain the flavour enhancer monosodium glutamate (MSG). Good meat should be naturally flavoursome without the need for extra chemical help.
4/10
Tesco Reduced Fat Pork Sausages
£1.50 for 8 (454g)
Per sausage: 103 calories, 6g fat (1.9g saturates), 0.7g sugars, 8.5g protein, 0.6g salt.
WHAT’S IN THEM?
72 per cent pork, water, rusk, herbs and seasoning, emulsifiers (disodium diphosphate, tetrasodium diphosphate), yeast extract, preservative (sodium metabisulphite), ascorbic acid, spice extracts.
TASTE TEST
They don’t taste obviously virtuous, but they’re nothing special either – they don’t seem meaty enough to be a premium sausage.
ANGELA’S VERDICT
To be branded reduced fat, sausages only have to have 30 per cent less fat than a standard one, whereas to be low fat they must contain less than three per cent fat. These still have over 100 calories per banger, and two of them still supply a fifth of a woman’s daily saturated fat intake.
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5/10
Porky Lights
£3 for 6 (400g)
Per sausage: 78 calories, 2.5g fat (0.9g saturates), 1.3g sugars, 10.4g protein, 0.9g salt.
WHAT’S IN THEM?
75 per cent pork, water, gluten-free crumb, salt, spices, herbs, stabiliser (polyphosphates), stabiliser (sodium sulphite), sandalwood extract, yeast extract.
TASTE TEST
One fan described them as ‘the holy grail of sausages’ and another said they taste great in a hearty casserole.
ANGELA’S VERDICT
The Slimming World points system allows dieters a certain number of ‘syns’ per day – and these only count as 0.5 syns per sausage. But actually any of the low-fat ones we’ve featured here are just as kind to your waistline, and nutrition-wise these are quite similar to those from MS.
8/10
Powters Skinny Pig Sausages
£3 for 6 (400g)
Per sausage: 97 calories, 1.7g fat (0.6g saturates), 0.5g sugars, 12.1g protein, 1.35g salt.
WHAT’S IN THEM?
67 per cent pork, water, rusk, salt, spices, herbs preservative (sodium sulphite), emulsifier (sodium phosphate).
TASTE TEST
Meaty, but the consensus is that they aren’t as succulent as full-fat sausages.
ANGELA’S VERDICT
These aren’t quite so low in calories as some, and the proportion of rusk is quite high so you get more than 15g of carbs in a two-sausage serving.
6/10
Quorn Chef’s Selection Best of British
£2.50 for 4 (240g)
Per sausage: 111 calories, 5.7g fat (1.2g saturates), 0.6g sugars, 6.6g protein, 1.1g salt.
WHAT’S IN THEM?
Mycoprotein (37 per cent), rehydrated free-range egg white, textured wheat protein (wheat flour, gelling agent: sodium alginate), vegetable oils, rusk, onion, flavouring, seasoning, milk protein, firming agents.
TASTE TEST
Nice in a sandwich with plenty of red sauce.
ANGELA’S VERDICT
Quorn has got a great nutritional profile, but the highly processed aspect can be a bit off-putting to purists – it’s pretty much a man-made protein. These are rather too high in salt as well.
5/10