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Hmong sausage is a popular food you can get at markets, festivals, and Hmong New Year parties across the country. But what’s really inside it? And is it healthy to eat? Let’s take a look and find out how many calories are in Hmong sausage.

For many of us, the sight and smell of Hmong sausage sizzling on a grill at cultural events and festivals brings up a strong sense of nostalgia. The combination of savory pork sausage, fresh sticky rice, and spicy chili pepper is a beloved taste of home and a reminder of cherished family gatherings.

What is Hmong Sausage?

Hmong sausage is made by grinding pork meat and fat, then mixing it with herbs, spices, and seasonings before stuffing the mixture into natural pork casings (intestines). When made fresh at home, it typically doesn’t contain nitrates or other unnatural preservatives since it’s usually consumed immediately or frozen for later use. However, commercially available brands may be cured with added sodium nitrates and preservatives for longer shelf life.


Nutritional Info of Hmong Sausage and the Calories

  • Calories: 276
  • Fat: 23 g
  • Protein: 15 g
  • Sodium: 693 mg
Hmong Sausage 

The nutrition facts for Hmong sausage depend on how it’s made and who makes it. To get the most accurate info, read the label on the package. But most brands will have nutrition numbers pretty close to the typical values mentioned above.

Is It Healthy?

Hmong sausage is high in fat and calories, so you shouldn’t eat too much of it. Eating a lot of foods high in fat can increase your chances of heart disease, obesity, and type 2 diabetes.

Tips for Enjoying Hmong Sausage

If you love how Hmong sausage tastes but want it to be better for you, try these tips:

  • Get homemade or sausage brands with more meat than fat. Sausages with big chunks of fat will have more calories.
  • Eat a smaller portion of Hmong sausage and mix in leaner options such as grilled pork tenderloin or grilled fish to add flavor to meals with lots of veggies and healthier rice options like purple rice or parboiled rice.
  • Make your own Hmong-style sausage with lean ground pork. Make patties with no casing. Season it like you would normally for that great Hmong Sausage flavor.

The Bottom Line

Hmong sausage is undeniably delicious, but it’s best to enjoy it as an occasional treat rather than making it a regular part of your diet. Hmong sausage is a high-calorie, high-fat food that should be enjoyed occasionally rather than consumed as part of your everyday diet. By being mindful of portion sizes and pairing it with nutrient-dense foods like vegetables and whole grains, you can still savor the flavors of this cultural staple while maintaining a balanced approach to your overall nutrition.

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