Vienna Sausages can be keto friendly, depending on what type of keto way of eating you are following. Let us take you through everything you need to know to decide whether Vienna Sausages are keto friendly for you. Also, don’t miss out on some of our favorite keto Vienna Sausage recipes.
Vienna sausages are similar to hot dogs, they normally come in a tin in chicken broth.
They are very similar to a Frankfurter, but are generally smaller in size.
Are Vienna Sausages Keto Friendly?
Before answering whether Vienna Sausages are keto friendly, you need to know whether you are eating a Lazy, Dirty or Strict Keto diet.
Strict keto is also known as ‘clean’ keto.
If you are eating a ‘clean’ keto diet, you will not be eating processed foods. Vienna Sausage is most definitely a processed food.
However, if you are eating a ‘dirty’ keto diet, you are more inclined to eat foods that fit within your macros, i.e, if it fits your macros (IIFYM).
Vienna sausages are low in carbs, find out how low below, which means they will fit your macros without knocking you out of ketosis.
So, in answer to the question, are Vienna Sausages keto friendly? The answer is yes, Vienna sausages are keto friendly if you are eating a dirty keto diet as they are only low in carbs.
If you are eating a strict or clean keto diet, then Vienna Sausages are not for you. If you are new to a keto way of eating, check out our Keto Guide for Beginners.
What Vienna Sausages Are Made Of?
The main ingredient in these little guys is pork sausage meat, but there are also other ingredients like salt, sugar, spices, and even fat included.
They come in many different flavors, including, chicken, pork, and beef.
Vienna sausages can be a controversial food between keto eaters, just like Spam.
What is the Nutritional Value of Vienna Sausages?
The nutritional values of Vienna Sausages per 100 grams are;
- Carbs: 2.6 grams.
- Protein: 11 grams.
- Fat: 19 grams.
- Fibre: 0 grams.
- Sugar: 0 grams.
- Calories: 230 cal
As you can see, Vienna Sausages are high in fat, moderate in protein and fat, Vienna Sausages also have a low carb content. This is an ideal combination of macros for a keto eater.
Vienna Sausages also contain the following nutrients.
Vitamin C 0% Calcium 1% Iron 4% Vitamin D 6% Vitamin B-6 5% Cobalamin 16% Magnesium 1%
One of the more controversial ingredients in Vienna Sausages is Sodium Nitrite.
This is a food additive that is normally avoided due to a number of harmful health concerns, however, more recently, there has been some debate as to whether it actually has health benefits.
In an ideal world, all of our foods would be non-processed, however, in reality, life happens and we all need a quick meal now and again.
Our stance is, enjoy foods like Vienna Sausage now and again, but make processed foods a small percentage of your weekly diet.
How many Net Carbs are there in Vienna Sausages?
Net carbs are calculated by deducting the total amount of fiber from the total number of carbs.
There are 2.6 grams of net carbs in Vienna Sausages; (2.6 grams of carbs – 0 grams of fiber = 2.6 grams of net carbs).
The average serving size of Vienna Sausage is around 150 grams, making them just under 4 grams of net carbs per serving. So if this fits within your macros, you can eat Vienna Sausages on a keto diet.
Are Vienna Sausaes Healthy?
As we have discussed above, Vienna Sausages do contain some preservatives, which does make them less desirable than non-processed foods, however, they cannot be considered ‘unhealthy’ either.
As with most processed food (especially when on a keto diet), if eaten in moderation, they are not going to have a negative impact on your health and they shouldn’t derail your keto weight loss journey.
How To Make Your Own Keto Vienna Sausage
You can make your own Vienna Sausages, we’re all for home cooking here, however, this is one of those things that it truly is easier to buy in-store rather than try and make at home!
Keto Vienna Sauasages Serving Suggestions
If these sausages are new to you or whether they’re an old favorite, we all need a bit of inspiration now and again.
Check out some of our top 5 favorite keto Vienna sausages recipe ideas;
- Keto Pigs In Blankets – use keto pastry (Fat Head dough) and wrap around your vienna sauage – voila – keto pigs in blankets
- Jalepeano Popper Dogs – par boil your sauagest and pop them on skewers. Chop jalepeanos, lay cheese slices on a greaseproof baking sheet. Sprinkle chopped jalepenos on to the cheese. Lay the sausage on one end and roll to wrap the cheese around the sausage. Bake in the oven for 15 minutes.
- BBQ – coat your vienna sausages in our Keto BBQ Sauce and cook on the BBQ, oven or pan fry – stick a cocktail stick in and you’ve got the perfect party snack
- Vienna Fried Rice – this may be the ultimate comfort food. Why not throw together our Keto Fried Rice and top with Vienna sausage?
- Bangers and Mash – make out Creamy Cauliflower Mash to acompany your Vienna sausage – this twist on the British calssic is truely a match made in heaven.
Do you have a favorite keto way to eat your Vienna Sausages? Let us know in the comments below so we can share with the whole community.
If you liked this article on Salami and other takes on seasoned sausages.
Go for it! If you eat a dirty keto diet, why not enjoy Vienna Sausages in order to mix up your keto menu. They are perfect to have in your cupboard to grab if you are in a rush. If you are strict keto though, you may want to give these a miss due to the additives in them. The choice is yours, just make sure you enjoy your keto way of living.