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.
Starting your day with a sizzling slice of bacon or juicy sausage patty is a satisfying morning ritual for many. But when it comes to nutrition, is one breakfast meat healthier than the other? This article compares bacon and sausage to determine the pros and cons of each.
Overview of Bacon and Sausage
Bacon is made from pork belly that has been cured, smoked, and sliced It has a rich, smoky, salty flavor that pairs well with both sweet and savory foods Bacon is a common topping for burgers, sandwiches, salads, and more.
Sausage is ground meat, usually pork, blended with spices and other flavorings and stuffed into a casing. Popular varieties include breakfast sausage, Italian sausage, bratwurst, chorizo, and more. Sausage patties are a breakfast staple but sausage also works well in soups, pasta dishes, pizzas, and more.
While both meats are delicious, they have some key nutritional differences. Keep reading to see how they compare.
Calorie and Macronutrient Content
Let’s start by looking at the calories and macronutrients in cooked bacon versus sausage:
Bacon (2 slices)
- 70 calories
- 5g fat
- 4g protein
- 390mg sodium
Breakfast Sausage Patty (1 patty)
- 145 calories
- 13g fat
- 5g protein
- 380mg sodium
Based on this data, bacon is notably lower in calories and total fat than sausage. However, both meats are high in sodium.
Fat Content and Quality
In addition to containing less overall fat, bacon also contains less saturated fat than sausage:
- Bacon: 2g saturated fat per 2 slices
- Sausage: 4.5g saturated fat per patty
Saturated fat has been linked with increased cholesterol levels and risk of heart disease, so bacon has an advantage in this area.
However, while sausage may be higher in saturated fat, it does contain some monounsaturated fats. Monounsaturated fats can help reduce LDL “bad” cholesterol when consumed in moderation.
Neither meat contains substantial amounts of beneficial omega-3 fatty acids.
Micronutrients
Bacon and sausage are both low in essential vitamins and minerals. However, bacon contains slightly more:
- B Vitamins: Bacon is a good source of B12, niacin, and B6. Sausage also provides B12 but minimal other B vitamins.
- Iron: 2 slices of bacon provides 6% DV while 1 sausage patty provides 4% DV.
- Zinc: Bacon contains 3% DV zinc per serving compared to 2% DV in sausage.
While these micronutrients amounts are fairly negligible, bacon does contain slightly more than sausage.
Cancer Risk
A concerning issue with both bacon and sausage is their potential link to certain cancers.
The World Health Organization has classified processed meats including bacon and sausage as “carcinogenic to humans.” Frequent consumption has been associated with increased colorectal cancer risk.
Cancer risk may be higher for bacon than sausage due to the following factors:
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Nitrates/nitrites: Bacon contains sodium nitrate and nitrite curing agents which can form carcinogenic nitrosamines when cooked at high temps.
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High temperature cooking methods: Frying and grilling bacon at high heat produces heterocyclic amines and polycyclic aromatic hydrocarbons that are carcinogenic.
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Heme iron: The heme iron naturally found in pork may potentially contribute to cancer formation.
While both meats pose cancer risks, bacon’s preparation methods and ingredients may make it more carcinogenic than sausage.
Health Benefits
Bacon and sausage offer similar potential health benefits:
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Protein: Both meats provide protein for building, repairing, and maintaining muscle. However, bacon contains less than sausage.
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B vitamins: Both contain B12 and other B vitamins needed for energy and red blood cell production.
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Zinc and iron: Small amounts support immune function and oxygen circulation.
Overall, sausage contains slightly higher amounts of the beneficial nutrients listed above. But it also comes with more unhealthy saturated fat and calories.
The Bottom Line
When comparing nutrition, bacon does have some advantages over sausage:
- Lower in calories and total fat
- Less saturated fat
- Slightly more B vitamins and minerals
However, bacon’s nitrates/nitrites and high temp cooking methods may potentially make it more carcinogenic.
While bacon ranks better nutritionally, both meats should be consumed in moderation due to cancer concerns. Swapping them for unprocessed lean proteins like eggs or yogurt provides more nutritional upside without the cancer risks.
If you do enjoy bacon or sausage, here are some tips for reducing the downsides:
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Choose uncured turkey or chicken sausage
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Opt for center-cut bacon with less fat
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Limit intake to a few times per month
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Cook on lower temps to reduce carcinogen formation
In conclusion, neither bacon nor sausage is an ideal regular breakfast choice. But if treated as an occasional treat, bacon may have a slight edge nutrition-wise over sausage. Focus on moderation and less risky cooking methods to minimize any potential negative impacts.
Frequently Asked Questions about Bacon vs Sausage
Is bacon or sausage healthier?
Bacon is slightly healthier than sausage, with less total fat, calories, and saturated fat. However, both should be eaten in moderation due to cancer concerns.
Is bacon or sausage worse for you?
While bacon rates better nutritionally, its preparation methods may potentially make it more carcinogenic than sausage. Both have health risks when eaten regularly.
Is turkey sausage healthier than pork?
Yes, turkey sausage is generally lower in fat and calories than pork sausage. Look for uncured turkey sausage without a lot of added sodium.
Should I stop eating bacon?
You do not need to fully eliminate bacon if you enjoy it occasionally. Just limit intake to 2-3 times per month and cook it on lower temps when possible.
Is sausage processed meat?
Yes, sausages like breakfast sausage, bratwurst, Italian sausage, etc. are classified as processed meats. The WHO links frequent processed meat intake with increased cancer risk.
What is the healthiest breakfast meat?
Canadian bacon and turkey bacon are healthier breakfast meat choices with less fat and few preservatives. Lean ham or prosciutto in moderation can also be reasonable options.
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.