When it comes to breakfast foods, few are quite as common as sausage and bacon. Although most people have a preference for taste, what most people don’t actually know is which is healthier.
Whether you want to eat a healthier breakfast (or brunch), are just curious about whether sausage or bacon is better for you based on your health goals and nutrient needs, we’ve put together all the information you need on these breakfast staples.
Nothing satisfies meat lovers more than sizzling bacon or sausage links on the breakfast plate. But are these processed meats equally bad for your health when consumed regularly?
As a reformed bacon fiend focused on clean eating, I’ve researched whether nibbling on bacon or biting into sausage does more damage over time.
While both contain concerning ingredients, clear winners emerge when you compare the nutrition stats, cancer risks, and effects on heart health and weight loss.
Here’s a detailed breakdown of how bacon and sausage compare when it comes to their impact on your wellbeing.
Nutrition Profile Comparison
First let’s examine how 2 popular serving sizes of bacon and sausage measure up nutritionally:
- 2 slices pan fried bacon (about 1 oz)
- 1 grilled pork sausage patty (about 1 oz)
Calories and Macros
- Bacon: 90 calories, 6g fat, 6g protein
- Sausage: 100 calories, 9g fat, 5g protein
Bacon contains slightly fewer calories and less total fat per ounce. You also get a gram more protein from bacon.
Saturated Fat
- Bacon: 2g saturated fat
- Sausage: 3g saturated fat
While both are high in saturated fat, sausage contains 50% more than bacon per serving. Saturated fat raises LDL cholesterol levels.
Sodium
- Bacon: 182mg sodium
- Sausage: 200mg sodium
Sausage packs over 10% more sodium per serving compared to bacon. High sodium intake is linked to high blood pressure.
Nitrates/Nitrites
Both meats contain added sodium nitrate or nitrite to cure and preserve them. These compounds may cause cancer when converted into nitrosamines.
Winner?
Bacon has modest advantages for calories, fat, sodium and nitrates. But both are high in problematic compounds.
Ingredients Comparison
Here’s how the ingredients commonly found in bacon and sausage compare:
Bacon Ingredients
- Pork belly cured with salt, sugar, sodium nitrite
- Smoked for flavor
- May contain preservatives like BHA, BHT
Sausage Ingredients
- Ground pork mixed with salt, spices, and preservatives
- Stuffed into a collagen casing
- Often seasoned with sugars, corn syrup, MSG
Both meats contain concerning preservatives and sodium nitrite. But sausage requires more flavor additives like sugar to compensate for the mixed meat.
Health Impact Comparison
Now let’s explore how regularly consuming bacon or sausage could impact your health over time.
Heart Health
The American Heart Association recommends limiting all processed pork products. But sausage’s higher saturated fat gives it a slight edge for negative heart effects.
Slight win: Bacon
Cancer Risk
The World Health Organization classified processed meats including bacon and sausage as “carcinogenic to humans.” While both pose cancer risks, bacon has been specifically linked to colorectal cancer.
Slight win: Sausage
Obesity Risk
Bacon’s slightly lower calorie and fat content makes it a better choice for weight management and preventing obesity.
Win: Bacon
Diabetes Risk
Bacon also has a lower risk of spiking blood sugar and insulin levels, which causes problems for diabetics.
Win: Bacon
Digestive Issues
The spices and casings in sausage can irritate digestive systems prone to issues like IBS or diverticulitis. Bacon is easier to digest.
Win: Bacon
Sodium Effects
Higher sodium causes bloating and water retention. It also exacerbates high blood pressure. Sausage contains more sodium per serving.
Win: Bacon
Winner?
Across all major health categories except cancer risk, bacon edges out sausage as the slightly better processed meat option. But for optimal health, both should be limited.
Who Might Want to Choose Bacon?
Based on the nutrition profile and health impacts, bacon may be better for:
- Those at risk for heart disease
- Anyone with high blood pressure or cholesterol
- People with diabetes or insulin resistance
- Those who experience digestive distress
- Anyone limiting sodium intake
- People managing their weight
- Low carb, keto, or paleo dieters
Just stick to 2-3 bacon servings per week and trim excess fat.
Who Might Want to Opt for Sausage?
Sausage can be the right processed meat choice in moderation for:
- Those who don’t restrict pork for religious/dietary reasons
- People without sodium or digestive issues
- Anyone who prefers the flavor and texture
- Those who don’t eat bacon due to links with some cancers
- People requiring the protein and calories (athletes)
- Folks who don’t worry about fat, carbs, sodium, etc.
But still limit sausage to 2-3 times per week for good health.
Healthiest Preparation Methods
To make either meat option a bit healthier, opt for these cooking methods:
- Bacon – bake on a rack to allow fat to drip away
- Sausage – grill or sauté instead of pan frying in oil
- Both – flip frequently to avoid charring or burning
- Also – blot cooked meats with a paper towel to soak up excess grease
And be sure to eat bacon and sausage as part of a fiber-rich meal including veggies. Don’t make it the star of your plate.
Moderation is Key
At the end of the day, both bacon and sausage should be enjoyed in moderation as part of an overall healthy diet. Here are some good guidelines for intake:
- 2-3 servings per week max
- 1 serving = 2 bacon slices or 1 sausage patty
- Don’t eat them every day or at every meal
- Pair with antioxidant-rich foods like leafy greens
- Choose humanely raised, organic varieties when possible
Processed meats are fine as an occasional treat. But most nutrition experts agree that meatless meals should be the majority in a balanced, plant-focused diet.
So next time you’re craving a savory breakfast meat, opt for bacon over sausage to minimize health risks. But emphasizing more whole foods like veggies, fruits, and fiber is the healthiest way to start your day. With some adjustments, you can still enjoy the occasional bacon or sausage plate!
With more calories, comes higher fat and protein values
Using Johnsonville Breakfast Sausage products for reference, sausage contains 9-13 grams of total fat per serving, depending on whether or not your prefer sausage patties or links, with 3-4.5 grams of saturated fats. Yet, a two-slice serving of bacon contains only 5 grams of fat, two of which are saturated fats.
Some fats are good for you, but when choosing the best breakfast meat for you, think about your goals. Based on fat content alone, bacon is the healthier option.
Compared to its competition, bacon is the lower-calorie option
If you are trying to gain, lose, or keep the same amount of weight, you might want to keep these breakfast favorites in mind when you are counting calories. Advertisement.
Bacon, sausages, burgers and ham ‘can cause cancer’, the World Health Organisation says
FAQ
Is sausage better for you than bacon?
Is it OK to eat bacon everyday?
Which is healthier, bacon or ham?
Is sausage bad for You?
Consuming too much saturated fat can raise your cholesterol levels and increase your risk of heart disease. Finally, there’s sausage. While it does contain some nutrients like protein and vitamin B12, it’s often made from processed meats like pork, which can be high in unhealthy fats and sodium.
What is the difference between bacon & sausage?
While both bacon and sausage contain both saturated fat and cholesterol, bacon again comes in lower. Those 2 slices provide 6 grams of fat with 2 grams of saturated fat compared to between 9 and 13 grams of fat, with 3 to 4.5 grams of saturated fat, per serving of sausage.
Should you eat bacon & sausage on a diet?
Yes, fat is necessary to the diet, but many nutritionists recommend cutting back on saturated fat, so this point also goes to bacon. 3. Protein One reason you’re likely adding bacon or sausage to your meal (beyond flavor) is to ensure you are getting enough protein to keep you satiated until lunchtime.
Is Bacon bad for You?
Let’s start with bacon. While it may be lower in calories and fat than ham or sausage, it’s still a high-fat meat that’s often preserved with nitrites. These chemicals can damage DNA and increase the risk of intestinal cancer. Bacon is also high in sodium, which can negatively impact your blood pressure and heart health.