Introduction
Dog Haus is a fast casual restaurant chain that specializes in gourmet hot dogs, sausages, burgers, and more. The chain was founded in 2010 in Pasadena, California and has since expanded to over 50 locations across the country.
One of Dog Haus’ signature items is the Little Mule sausage. The Little Mule features a blend of pork, beef, and bacon wrapped in Dog Haus’ house-made pretzel bun. It has been on the Dog Haus menu since the beginning and remains one of their most popular offerings.
Nutrition Information
The Little Mule sausage from Dog Haus contains the following key nutrition information per serving:[1]
- Serving Size: 1 sausage (85g)
- Calories: 340
- Fat: 29g
- Protein: 12g
- Carbohydrates: 2g
This nutrition information is based on the standard Little Mule recipe. Calories and macros may vary slightly depending on customization options and ingredients at specific Dog Haus locations. Check with your local Dog Haus for up-to-date nutrition details on menu items.
[1] https://www.myfitnesspal.com/food/calories/the-little-mule-937935346
Ingredients
The Little Mule sausage from Dog Haus contains the following main ingredients:
According to an article on Reddit, the Little Mule consists of cotija cheese, fried egg, jalapeños and chipotle aioli on Hawaiian Rolls (source). This provides some flavorful ingredients like spicy jalapeños and smoky chipotle aioli.
The online menu from the Dog Haus location in Arlington, TX lists the Little Mule ingredients as: white american cheese, avocado, picked jalapeños, cotija cheese, fried egg, chipotle aioli (source).
So it seems the primary ingredients are white american cheese, jalapeños, cotija cheese, fried egg, avocado, and chipotle aioli. This makes for a flavorful sausage sandwich with spicy, cheesy, and creamy elements.
Calories Compared to Other Sausages
The Little Mule bratwurst from Dog Haus packs a caloric punch compared to other popular sausage options. Here’s how it stacks up:
- Little Mule (Dog Haus) – 920 calories for 1 sausage
- Bratwurst (Pork) – 450-500 calories per bratwurst
- Italian Sausage – 280-370 calories per link
- Hot Dog (Beef) – 250-350 calories per hot dog
- Chicken Apple Sausage – 140-200 calories per link
As you can see, the Little Mule is nearly double the amount of calories compared to a traditional bratwurst. This is due to its massive size and higher fat content from using a blend of pork and bacon in the grind.
If you’re looking to lower the calorie count, opting for a chicken, turkey or veggie-based sausage will provide the biggest reduction. Or consider asking for a side brat or hot dog instead of the footlong Little Mule!
Tips for Lowering Calories
There are a few ways to lower the calorie count when ordering the Little Mule sausage at Dog Haus:
Order it as a lettuce wrap instead of on a bun. Using lettuce leaves instead of a bun eliminates around 200 calories.[1]
Avoid adding high-calorie toppings like cheese, bacon, or mayonnaise-based sauces. These can quickly add 100+ calories per topping.[2]
Opt for lower calorie toppings like mustard, onions, tomatoes, and pickles instead.
Order a side salad or fresh vegetables rather than french fries or tater tots to reduce the calorie count of your meal.
Ask for the sausage patties grilled instead of fried or sautéed to cut down on calories from added fats or oils.
Pairing with Sides
The Little Mule sausage from Dog Haus packs a decent amount of calories at 490 per link. To help balance out your meal, pair it with low-calorie side dishes.
Some excellent options include:
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Steamed broccoli – With only 31 calories per cup, broccoli is a nutritious low-calorie vegetable.
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Roasted cauliflower – Cauliflower contains just 25 calories per cup when roasted, making it a flavorful side.
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Kale salad – A kale salad with light dressing has about 50 calories per cup.
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Air-fried sweet potato fries – You can make sweet potato fries with 70 calories for 5-6 fries.
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Fruit salad – A mix of fresh fruits like berries and melon provides lots of nutrients for under 50 calories per cup.
Choosing these lower-calorie vegetable and fruit sides will help balance your meal and keep calories in a healthy range while still enjoying the Little Mule sausage.
Calorie Needs
The number of calories needed per day varies from person to person depending on factors like age, sex, height, weight, and activity level. According to the Dietary Guidelines for Americans 2020-2025, the estimated calorie needs per day for the average sedentary adult are:
- Women: 1,600 to 2,400 calories
- Men: 2,000 to 3,000 calories
So for an average sedentary woman, the estimated daily calorie need is around 2,000 calories. For an average sedentary man, it’s around 2,500 calories. These needs go up with increased activity levels. Athletes and very active individuals may need 2,400-3,200 calories per day for women and 2,800-4,000 calories per day for men depending on their specific exercise regimen.
When trying to lose weight, it’s generally recommended to reduce daily calories by 500-1,000 per day. To gain weight, increase calories by 300-500 per day. Consulting with a doctor or registered dietitian can help determine your specific calorie needs based on your health, goals, and activity level (https://healthjade.com/the-truth-about-calories/).
Fitting into a Calorie Budget
The Little Mule sausage from Dog Haus packs a punch with 670 calories per link. Here are some strategies for fitting it into your daily calorie budget:
Plan your meals around the sausage. Build your meals so the Little Mule is the main calorie-dense item. Pair it with lower calorie sides like a side salad or steamed vegetables. This allows you to keep your total meal calories in check.
Portion control. Consider eating just half a Little Mule link at a time. This brings your calorie count down to around 335 calories. Pair a half link with sides for a more calorie-conscious meal.
Account for it in your daily intake. If eating a full Little Mule sausage, plan the rest of your meals for lower calorie items. For example, if your daily calorie goal is 2000 calories, eating a 670 calorie Little Mule leaves you with 1330 calories left for your remaining meals/snacks.
Substitute higher calorie items. When eating the Little Mule, skip higher calorie menu options like fries or a milkshake. Opt for lower calorie substitutions like a side salad or water.
Watch your intake the rest of the day. Be mindful of grazing and overeating later in the day after consuming a high calorie Little Mule. Stick to your normal portion sizes at future meals.
Consider splitting with a friend. Order one Little Mule to share as an appetizer. This lets you both enjoy the taste without overdoing total calories.
Alternatives at Dog Haus
Dog Haus offers some lower calorie sausage and menu options compared to the Little Mule sausage. For example, the Sooo Cali turkey sausage contains 330 calories compared to the 390 calories in the Little Mule pork sausage (https://doghaus.com/menu/). The Old Town Veggie sausage also provides a lower calorie option at 340 calories. Another lower calorie menu item is the Not So Basic Burger which comes in at 550 calories for the burger alone.
Dog Haus has salad options like the Crispy Chicken Salad and Market Cobb Salad that provide lower calorie alternatives at around 400-500 calories. The sides menu also includes options like the Smashed Avocado and Farmer’s Market Slaw for an additional lower calorie accompaniment.
Overall, ordering a turkey or veggie sausage, salad, or lower calorie burger and side provides ways to reduce the calories at Dog Haus if needed to fit someone’s dietary goals.
Conclusion
The Little Mule sausage from Dog Haus packs a lot of flavor at 300 calories for a regular-sized link. While higher in calories than some other sausage options, it can still fit into a balanced diet when enjoyed in moderation. Here are some key points to keep in mind:
- A single regular Little Mule sausage contains about 300 calories, 24 grams of fat, and 730 milligrams of sodium.
- Going bun-less or pairing it with lower calorie sides like a salad can help lower the total meal calories.
- Consider getting a mini-size or half-size link to reduce the calories per serving.
- Balance indulgent meals with lighter choices throughout your day or week.
- Focus on your overall daily or weekly calorie target rather than a single meal or food item.
- Substitute lower calorie proteins like turkey or veggie sausages on some occasions.
With smart choices, you can work the tasty Little Mule into your diet while still meeting your health and nutrition goals.