Calories in Bratwurst Sausage
A standard bratwurst sausage contains the following calories and macronutrients:
- Calories: 245
- Total Fat: 23g
- Saturated Fat: 8g
- Protein: 12g
- Total Carbohydrates: 1g
This is based on a typical uncooked brat that weighs 85 grams made with pork and beef. Brats made strictly with pork or other meats may have slightly different nutritional values.
Types of Bratwurst Sausages
There are many varieties of bratwursts to choose from that range in calories and fat content:
- Pork: 220 calories, 19g fat
- Beef: 245 calories, 23g fat
- Turkey: 180 calories, 12g fat
- Chicken: 140 calories, 9g fat
- Veggie: 140 calories, 12g fat
As you can see, pork and beef brats tend to be higher in calories and fat compared to the chicken, turkey and veggie alternatives.
How Brats are Cooked Affects Calories
The cooking method can also alter the calorie content of bratwursts. Grilling, broiling, pan frying and boiling are some popular ways brats are prepared.
Grilled brats tend to have more fat drizzle out, resulting in up to 25% fewer calories than boiled brats that retain all their fats and juices.
Calories in Buns
On their own with no condiments or toppings, here are the average calories in one standard bun based on the most common varieties:
- White enriched bun: 120 calories
- Whole wheat bun: 100 calories
- Pretzel bun: 130 calories
- Brioche bun: 180 calories
- Lettuce bun: 80 calories
Low-Calorie Bun Alternatives
If you're looking to further cut calories, there are several inventive alternatives you can use in place of burger buns:
- Lettuce wraps: 5 calories
- Portobello caps: 20 calories
- Zucchini slices: 10 calories
Using one of these vegetable alternatives can tremendously reduce the carb and calorie count of your brat sandwich.
Putting it All Together – Brat and Bun Calories
Now that we know the average calories in different types of brats and buns, we can estimate the total calories when they are served together.
Based on the above numbers, here is an overview of the approximate calories per brat sandwich using standard white enriched buns:
- Pork brat and bun: 340 calories
- Beef brat and bun: 365 calories
- Turkey brat and bun: 300 calories
- Chicken brat and bun: 260 calories
- Veggie brat and bun: 260 calories
And for a lower calorie option, pairing brats with lettuce wraps would cut the above totals by about 115 calories by ditching the bun altogether.
Impact of Condiments on Calories
The basic brat and bun totals above did not account for any additional condiments, toppings or sauces. Popular brat additions like mustard, ketchup, relish, onions and sauerkraut can easily add 100-300 calories or more to your sandwich.
To keep your brat as diet-friendly as possible, consider using lower calorie toppings like mustard, onions and tomatoes instead of condiment-heavy items like ketchup and mayo-based sauces.
Tips for Lightening up Your Brat
Here are some simple ways you can reduce the total calories of your brat sandwich:
- Choose lower-fat meats like chicken or turkey brats
- Opt for whole grain buns over white enriched
- Use lettuce wraps instead of buns
- Load up on veggie toppings instead of condiments
- Grill instead of boiling to drain away fats
- Stick to 1 brat instead of 2 to halve calories
Simple Homemade Brat Recipes
Whip up these delicious homemade brats to control the quality of the ingredients:
Chicken & Vegetable Brats
Ingredients: Ground chicken, onions, carrots, cabbage, whole wheat panko, egg whites, garlic, salt, pepper.
Mix together, form into patties, grill until cooked through.
Turkey & Quinoa Brats
Ingredients: Ground turkey, cooked quinoa, garlic, egg whites, onions, whole wheat panko, oregano, cayenne pepper.
Combine ingredients, shape into sausages, and grill on medium-high heat for about 12 minutes until internal temperature reaches 165°F.
The Best Buns for Brat Sandwiches
While white enriched buns may be the most popular, choosing a whole grain or vegetable-based bun can trim calories and carbs.
Here are some of the top low-calorie options perfect for brats:
Whole Wheat Buns
Whole grain buns made with 100% whole wheat flour packs more fiber, vitamins and minerals compared to white buns.
Lettuce Wraps
Crisp lettuce leaves make the perfect low-carb, high-fiber vessel for brats and condiments.
Portobello Buns
Sliced, grilled portobello mushroom caps can stand in for buns on your brat sandwich.
Zucchini Buns
Thinly sliced zucchini grilled until tender is an innovative way to keep your brat light.
Making the Healthiest Brat Sandwiches
Building your own brat sandwich at home gives you full control over the ingredients. Follow these simple rules for good nutrition:
- Choose leaner meats like chicken and turkey
- Use whole grain buns over white
- Pile on fresh veggies instead of condiments
- Stick to 1 brat patty to control portions
- Grill instead of frying or boiling
Customize your perfect sandwich with flavorful additions like mustard, onions and sauerkraut without overdoing it on calories.
Whipping up homemade brats gives you the flexibility to sneak in extra nutrition with ingredients like quinoa, vegetables and lean ground chicken or turkey in place of pork or beef.
With so many options to build a better brat, there’s no need to skip out on this classic summer grill fare.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment