Pig in the Light Weight Blankets

Written by Sky Taylor, Diet Bites

Pork, Low in Calories When Fat is Trimmed Away

Go hog wild with lean pork infused in your weight loss plan; as advertised: "It's the other white meat."


Most diet plans totally or heavily restrict pork in the daily diet.

Pork can be extremely high in caloric values as well as fat grams.

But in this day and age, pork calories have been slenderized.

All varieties of pork can be found at the local market - skinnized versions of your favorite pork products.

Pork chops, pork roast, pork tenderloin - all are reasonably low in caloric values as well as dietary fat grams.

Exceptions to Monitor When Dieting: Sausage & Bacon

On the other hand, bacon and sausage give Diet Gurus as well as many nutritionists and doctors the hebbie-jebbies. Both are mined with fat grams - the most evil variety of fat grams.

When we think of sausage, it comes in many varieties. We have the breakfast varieties of sausage - from patties to links to rolls of sausage.

We also think of the links of sausage that are much larger than breakfast varieties, generally a large ring of link that is labeled as 'Polish, Kielbasa, Braunschweiger' and so forth. And the sausages aren't always make with pork as we'll also find beef, turkey and chicken sausages at the market. Sausage can be prepared using almost any meat protein.

Let's examine the nutrition facts for pork sausage. Keep in mind that nutrition facts for all foods vary depending upon the size of the food, the brand of the food and the recipe of the food.

Nutrition Facts, Raw Pork Sausage

Vitamins, MineralsUnits 100 grams 1 serving
Calories in Sausage (Energy)
kcal
304
146
Energy
kJ
1271
610
Protein
g
15.09
7.24
Total lipid (fat)
g
26.53
12.73
Saturated Fat
g
8.796
4.222
Monounsaturated Fat
g
11.814
5.671
Polyunsaturated Fat
g
3.558
1.708
Fatty acids, total trans
g
0.211
0.101
Carbohydrate, by difference
g
0.00
0.00
Fiber, total dietary
g
0.0
0.0
Sugars, total
g
0.00
0.00
Cholesterol
mg
72
35

We can see that while caloric value is within reason, the fat content is concerning, particularly in the area of saturated fat.

Nutrition Facts, Reduced Fat Smoked Pork Sausage

Let's review the leaner cuts of sausage:

Vitamins, MineralsUnits 100 grams 1 cup pieces1 cubic inch
Calories in Reduced Fat Sausage
kcal
241
354
34
Energy
kJ
1008
1482
141
Protein
g
18.60
27.34
2.60
Total lipid (fat)
g
16.80
24.70
2.35
Monounsaturated Fat
g
5.944
8.738
0.832
Polyunsaturated Fat
g
7.033
10.339
0.985
Fatty acids, total trans
g
2.145
3.153
0.300
Cholesterol
mg
65
96
9
Carbohydrate, by difference
g
2.60
3.82
0.36
Fiber, total dietary
g
0.0
0.0
0.0
Sugars, total
g
0.00
0.00
0.00

Reduced Fat Sausage, Tips to Reduce Fat in Bacon

By opting for low fat, light and reduced fat pork sausage we can cut calories by about 1/3 for most types of sausages found at the local market.


As to bacon, simply opt to microwave rather than pan frying. Use paper towels to absorb excess oil and that one slice of otherwise fatty bacon trims down to about 25 calories per slice.

Recipe for Pig in the Blanket, Ingredients Needed

And now let's move forward to our Light Weight Pig in the Blanket recipe. You will need the following ingredients to prepare this low calorie recipe:

1 package of lean sausage, cooked in the shape of very small patties (recipe based on 120 calories per patty)

1 can of the reduced fat biscuits (50 to 100 calories per biscuit; our recipe is based on the 50 calorie biscuits)

no calorie refrigerated butter spray

How to Prepare, Calories

Split one biscuit and place fully cooked sausage patty in the middle of the biscuit dough.  Work the dough so that it covers your patty. If your biscuits are very small you can use one for the top and one for the bottom. This was our case - so we used 100 calories worth of biscuit dough.

Spray the top of the biscuit dough with butter spray after assembly is complete. Pop into a 450 degree pre-heated oven and bake until golden brown.  Enjoy with a teaspoon of jam or jelly.

Total caloric values of recipe equals 220 calories. How does this compare to one of the most popular if not THE most popular breakfast sausage biscuit? Let's see....

Calories, Nutrition Facts for McDonald's Sausage Biscuit

McDONALD'S, Sausage Biscuit

Units 100 grams 1 item 4.1 oz
Calories in McDonald's Sausage Biscuit
kcal
376
440
Energy
kJ
1573
1840
Protein
g
9.62
11.26
Total lipid (fat)
g
25.40
29.72
Saturated Fat
g
10.659
12.471
Monounsaturated Fat
g
8.832
10.333
Polyunsaturated Fat
g
3.420
4.001
Fatty acids, total trans
g
0.237
0.277
Cholesterol
mg
29
34
Carbohydrate, by difference
g
27.20
31.82
Fiber, total dietary
g
1.2
1.4
Sugars, total
g
1.97
2.30

 

 

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