Vienna Sausages on Keto: Low Carbs but Watch Out for Hidden Sugars!

Vienna sausages are considered keto-friendly because they are low in carbohydrates.¹ However, those following a keto diet should be cautious, as these sausages contain hidden sugars, including high fructose corn syrup and dextrose, which are listed in the ingredients.

Before your next snack, learn how the sugar affects the total glycemic index of these canned sausages, if that disqualifies them from being keto, and how a food additive and preservative known as sodium nitrate questionable health effects.

Carbohydrate Content in Vienna Sausages

As described in the nutritional values on a can of Vienna Sausages, a serving of four links is not so high in carbs that it would breach the limits of a Keto diet. Without any dietary fiber, the total carbs and net carbs in a can of Vienna Sausages is 3 grams.

Source: congerdesign from Pixabay²

The requirements of doing Keto include consuming between 20-50 grams of carbohydrates per day to effectively reach and stay in a state of ketosis.³

Vienna Sausage Nutritional Values

The carbs in Vienna Sausages make up just 6% of the highest total amount of carbs a Keto dieter can have. The amount of protein and fats in Vienna Sausages can also help those on Keto reach their daily intake in this low-carb, high-fat and protein-focused diet.

• Serving Size = 4 links
• Servings Per Container = 2
• Calories = 170
• Calories from Fat = 130
• Total Fat = 15 g
• Saturated Fat = 4 g
• Trans Fat = 0 g
• Cholesterol = 55 mg
• Sodium = 290 mg
• Potassium = 35 mg
• Total Carbohydrates = 3 g
• Dietary Fiber = 0 g
• Sugar = 0 g
• Protein = 6 g
• Calcium = 6%
• Iron = 6%

Do Vienna Sausages Fit Into a Keto Diet?

Yes, Vienna sausages can be suitable for a Dirty Keto diet as they are low in carbohydrates and have adequate protein and fat. However, to determine if they are appropriate for all Keto diets, it is crucial to examine the type of processed protein used and any ingredients that may have a high glycemic index.

Vienna Sausage brands are considered processed meat, and the harmful effects of processed meats include induced inflammation and a high risk of getting cancer.⁴

There is also less than 2% of sugar and Sodium Nitrite — the latter found to increase chances of stomach cancer and is harmful to the environment.⁵

Do Vienna Sausages Fit into a Keto Diet if They Contain Sugar?

Vienna Sausages are still considered Keto even while containing sugar due to such a low amount and its low carb aspect, but that doesn’t mean Keto dieters should not be wary of the type of hidden sugar in them, especially considering general weight loss rules.

Because Vienna Sausages have less than 0.5 gram of sugar per serving but still more than 0 grams, the nutritional label is allowed to list 0 grams and instead list that it contains less than 2% of sugar in the full list of ingredients.⁶

Source: Myriam Zilles from Unsplash⁷

While these hidden sugars may be insignificant enough to not throw off most Keto dieters, those who may have sugar sensitivities should likely avoid the canned sausage to keep cravings at bay, which could kick a dieter out of ketosis.

Are the Ingredients in Vienna Sausages Healthy?

Getting more into what specific ingredients are in this type of snack will help Keto dieters decide whether consuming Vienna Sausages on a low-carb diet is best for keeping them on track since its hidden sugars can start to affect dieters when consumed in large amounts or consistently.

Again, though the list of protein may seem sufficient, they are still processed foods, making them a much lower quality than other meats.

• Mechanically separated chicken
• Chicken broth
• Water
• Beef
• Pork
• Contains less than 2% of
• Salt
• Sugar
• Spices
• Sodium Erythorbate
• Flavoring
• Sodium Nitrite
• Garlic Powder

Additionally, processed foods with sugar in its list of ingredients often include ingredients like high fructose corn syrup and dextrose but don’t have to explicitly list these by name.⁸ Dieters should consider the effects of high fructose corn syrup and dextrose when deciding if Vienna sausages fit into a keto diet.

Fructose, which has a high glycemic index, should actively be avoided by dieters because it is directly linked to insulin resistance, which stops the release of leptin and therefore fails to communicate that the body is full and should stop eating.⁹

Another ingredient that is less concerning but still worth being aware of is the additive Sodium Erythorbate, which is found in a lot of processed meats to maintain its color and keep it fresh longer. Since Sodium Erythorbate contains antioxidant properties, it works to prevent the formation of cancer-causing carcinogenic nitrosamines.¹⁰

People with sensitivities to this additive, however, may experience dizziness and fatigue.

How Are Vienna Sausages Made?

The most controversial factor behind Vienna Sausages is that they are made of mechanically separated chicken. High-pressure machines are used to strip chicken bones of their meat, along with tendons and the muscle tissues, which all get ground together until they form a thick paste.

Though controversial because of its pink gooey appearance, mechanically separated chicken is allowed in the United States, unlike the ban on making mechanically separated beef since it was found to contain traces of Bovine Spongiform Encephalopathy or “mad cow disease.”¹¹

An ammonia hydroxide solution is also used in the machines that make mechanically separated chicken in small amounts to kill bacteria, though not enough to be poisonous and can even be too low in concentration to fully destroy salmonella. Other additives like artificial colors and flavoring are also included in the process, which can include high amounts of sugar or carbs.

The Concern With Processed Meats

Whether doing one of the trending diets like Keto or not, the growing list of health issues related to consuming processed foods and meats like mechanically separated chicken is quite concerning.

Several studies have found that processed foods are linked to causing carcinogens — an agent that causes cancer — in the small intestine upon consumption, which can result in stomach cancer.¹²

Another study has shown that consuming processed meats resulted in being high risk for diabetes and heart disease and was also linked to becoming overweight and obese.¹³

Despite these health-related discoveries that came much later down the road, mechanically separated meat was in fact labeled safe with processing regulations put in place by the U.S. Food Safety Inspection Service in 1982, and later in 1996 further instructions deemed it necessary to label mechanically separated poultry but called it safe enough to use without any restriction.

Some of those limits put in place include how much of the ingredient a final product can include and limits on bone particle size.¹⁴ This labeling came three decades after mechanically separated meat started being used by meat factories to limit waste and make a small profit off lower quality meats.

Vienna sausages can technically be included in a low-carb, ketogenic diet; however, they are not suitable for a Clean Keto diet, which focuses exclusively on whole foods.

A Dirty Keto diet allows for consumption of processed snacks and fast food as long as these fit into the daily macro intake for dieters.

For instance, if someone is curious about whether hot dogs are suitable for a keto diet, it’s important to understand that the answer depends not just on their carb content, but also on the fillers and preservatives they contain.

For those doing a Dirty Keto diet, while having processed foods may be convenient and cost effective, junk foods could make it hard to stay in ketosis. Additionally, for dieters worried about being in ketosis without losing weight, continuing to eat processed foods can impede the overall health benefits of a wholesome diet and make weight loss challenging. This includes popular items like Vienna sausages, which may not be suitable for a keto diet.

For those who want to be in a calorie deficit without exercise, follow a more strict Clean Keto diet.

Spam as an Alternative

Alternatives like spam don’t prove to be much healthier, though spam is very low in carbs and thus relatively good for Keto. Dieters should be aware that while spam may fit into a ketogenic diet, it contains high amounts of sodium.

Source: tesatool0 from Pixabay¹⁵

Ingredients in spam include:

• Calories = 180
• Calories from Fat = 140
• Total Fat = 16 g
• Saturated Fat = 6 g
• Cholesterol = 40 mg
• Sodium = 790 mg
• Total Carbs = 1
• Fiber = 0 g
• Sugars = 0 g
• Protein = 7 g
• Iron = 2%

While those doing a Keto diet will actually want to include more sodium since it is expelled faster, getting too much can be dangerous and hurt results from dieting for those who are tired of being fat. Contrary to what a Keto dieter may want, bloating and swelling is often a result of high salt intake, especially for those with sodium sensitivity.¹⁶

Prairie Belt Smoked Sausage as an Alternative

Very similar to the Vienna Sausage is the Prairie Belt Smoked Sausage, which boasts the same low amount of carbs and high protein, but ultimately is a processed meat packed with sugar, a high amount of sodium, and additives.

A full list of its ingredients include:

• Calories = 110
• Calories from Fat = 80
• Total Fat = 9 g
• Saturated Fat = 2.5 g
• Cholesterol = 80 mg
• Sodium = 480 mg
• Total Carbs = 3 g
• Sugar = 1 g
• Protein = 6 g
• Vitamin A = 2%
• Vitamin C = 2%
• Calcium = 2%
• Iron = 2%

Also produced with mechanically separated chicken, this snack is made with corn syrup, Sodium Nitrite, and Sodium Phosphate. When used as an additive rather than occurring naturally in food, Sodium Phosphate is absorbed into the body differently and can cause faster mortality rates, accelerated aging, and vascular damage.¹⁷

Vienna Sausage Keto Recipes

Two recipes Keto dieters can easily use Vienna Sausages in are for Keto Pigs in a Blanket or served as an hors d’oeuvres with Keto Barbecue Rub. Both recipes are very low in carbs, though dieters looking to avoid dairy should limit their intake of the first one, where the dough is made of two different kinds of cheese.

Keto dieters who want to enjoy more recipes with Vienna Sausages can also find additional Keto recipes that include a different sausage or meat and substitute them in.

Keto Pigs in a Blanket

Make Pigs in a Blanket Keto by using fathead dough made with a flour alternative and cheese. In this recipe by Maya Krampf from Wholesome Yum, Keto dieters can make this low-carb snack.

Ingredients for 4 servings:

• 1 can of Vienna Sausages or 4 medium Garrett Valley Farms Sugar Free Grass Fed Hot Dogs
• 3/8 cup Almond Flour
• ½ tbsp Baking Powder
• 1/8 tsp Xanthan Gum (optional)
• 2 large Eggs
• ¾ cup Shredded Mozzarella Cheese
• 1 tbsp Cream Cheese (cut into chunks)
• ½ tsp Sesame Seeds

Directions:

1. Preheat the oven to 375 degrees and line a baking sheet with parchment paper.
2. Combine almond flour, baking powder, and xanthan gum in a bowl. Stir in one egg.
3. In another bowl, mix mozzarella and cream cheese cubes. Microwave for 45 seconds, stir, then microwave for another 45 seconds. Stir again.
4. Add melted cheese combination to the bowl with the almond flour mixture. Knead with hands until dough forms.
5. If dough is too sticky, put it in the fridge for up to an hour.
6. Roll dough out flat into the shape of a rectangle that is about ¼ inch thick. Cut into strips that are about 1 inch wide and wrap around sausages. Place wrapped sausages onto a baking sheet.
7. Crack the remaining egg into a bowl and whisk. Use only half of this to brush the tops of the wrapped sausages. Sprinkle with sesame seeds.
8. Bake in the oven until golden, roughly 15 minutes.

Nutrition Facts:

• Calories = 282
• Fat = 22.9 g
• Protein = 14.9 g
• Carbs = 4.6 g
• Net Carbs = 3.3 g
• Fiber = 1.3 g
• Sugar = 0.8 g

Keto Barbecue Rub

Simply coat Vienna Sausages in this rub from The Keto Eater for an easy barbecue snack. Or turn it into a sauce by adding a teaspoon of tomato puree with a tablespoon of water.

Ingredients for 4 Servings:

• ½ tsp chili powder
• ½ tsp salt
• ¾ tsp garlic powder
• ½ tsp cracked black pepper
• 1 tsp onion powder
• 1 ½ tbsp paprika
• ½ tsp mustard powder
• 3 tbsp vegan brown sugar

Directions:

1. Mix all ingredients together.

Nutrition:

• Carbs = 1 g

When evaluating whether Vienna Sausages are suitable for a keto diet, dieters should consider that although these sausages are low in carbohydrates, they contain hidden sugars and additives that could disrupt ketosis.

Frequently Asked Questions