scored 62/100
Bratwurst is a German-style pork sausage rich in high-quality protein and selenium, though notably high in sodium and saturated fat.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 62.
Less a 7.0 anti-nutrient penalty (high saturated fat, high sodium, processed meat (who group 1 carcinogen)).
Bratwurst, originating from Germany, is a traditional pork sausage typically seasoned with spices like marjoram, caraway, and garlic. Per 100g, it provides 14.3g of protein for muscle maintenance and 17mcg of selenium, a critical micronutrient for thyroid function and antioxidant defense. However, bratwurst is calorie-dense (323 kcal) with 27.8g total fat, including 9.93g saturated fat, and exceptionally high sodium at 1112mg—exceeding 48% of the daily recommended intake in a single serving. The monounsaturated fat content (13.34g) offers some cardiovascular benefit, but the saturated fat and sodium load make bratwurst a food best consumed in moderation, particularly for individuals managing hypertension or cardiovascular risk. For longevity-focused nutrition, portion control is essential; bratwurst is best viewed as an occasional indulgence rather than a dietary staple. Its B-vitamin content and bioavailable iron support energy metabolism, but these benefits are overshadowed by its unfavorable macronutrient and sodium profile when consumed frequently.
Bratwurst provides 14.3g complete protein per 100g with all essential amino acids, supporting muscle protein turnover and sarcopenia prevention with aging
Contains 17mcg selenium per 100g, a key cofactor for glutathione peroxidase and thioredoxin reductase enzymes that protect cells from oxidative damage
Pork is a significant source of heme iron with high bioavailability; iron is essential for hemoglobin synthesis and mitochondrial ATP production
Contains B12 and niacin, cofactors in cellular respiration and NAD+-dependent pathways critical for sustained energy and mitochondrial function
Consuming bratwurst at lunch allows digestion during active daytime hours, reducing gastric distension and metabolic stress. Timing away from evening/sleep minimizes sleep disruption from high fat content and sodium-induced thirst
Breaks a fast
High fat and sodium content require balanced meal context; never consume on an empty stomach. Pair with fiber and vegetables to blunt glycemic response and support satiety.
Per 100 g of the default form. Bars show how much higher or lower bratwurst is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
Bratwurst is classified as a meat. Bratwurst is a German-style pork sausage rich in high-quality protein and selenium, though notably high in sodium and saturated fat.
Bratwurst scores 62/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin B12, Sodium, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 85 g serving provides about 12.2 g of protein (~24% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, bratwurst is highest in Vitamin B12 (~73% DV), Sodium (~41% DV), Selenium (~26% DV), Niacin (~18% DV), Thiamin (~18% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.5 g of net carbs (2.5 g total minus 0 g fiber).
Best in the midday. Consuming bratwurst at lunch allows digestion during active daytime hours, reducing gastric distension and metabolic stress. Timing away from evening/sleep minimizes sleep disruption from high fat content and sodium-induced thirst
A typical serving is around 85 g (~275 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating bratwurst alongside several other meat sources.
Bratwurst pairs nicely with: Pair with sauerkraut or fermented vegetables because the probiotics support gut microbiome diversity and the vitamin K2 in fermented foods enhances bone mineralization; Combine with mustard (especially whole-grain) because sulfur compounds aid detoxification phase I/II enzyme activity, complementing bratwurst's selenium content; Serve with whole grain rye bread or legumes because fiber slows absorption of saturated fat and sodium, mitigating postprandial lipemia and blood pressure spikes; Pair with red onions or garlic because sulfur compounds and quercetin provide complementary antioxidant and anti-inflammatory activity.
High saturated fat; High sodium; Processed meat (WHO Group 1 carcinogen).
Encyclopedia entries that supply the same signature nutrients bratwurst contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients bratwurstcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.