Determining which is ostensibly more popular is pretty easy. After all, I don’t recall that I’ve ever seen sausage bits served up at a salad bar, nor do I suspect that the executives at Burger King have ever floated the idea of serving up a sundae with sausage logs stuffed deep into soft-serve ice cream. Bacon is the clear winner of the popularity contest.
Health, of course, is a different matter, and anecdotally, I’d have to believe bacon is the less healthy of the two. Why, you ask? What hard science is backing my assertion? None whatsoever… at least not yet. This snap judgment is based solely on the fact that my mother banned bacon from our family breakfast table right around the time she was also banning pro wrestling from our television sets, theoretically because both were unhealthy for us in radically different ways.
Now that I’ve set up both my mother and myself to look foolish, it’s time to take a deep dive into two famously fat-heavy breakfast meats. Was mom correct to omit bacon from our Sunday morning breakfast plates, or was the serving of sausage that she replaced it with every bit as baneful?
Turkey sausage and bacon are both popular breakfast meats. But when it comes to nutrition is one better for you?
This article examines the differences between turkey sausage and bacon. We’ll compare calories, fats sodium and other key nutrients to determine the healthier option.
Turkey Sausage vs Bacon: The Nutritional Breakdown
Turkey sausage and bacon have distinct nutritional profiles. Let’s look at how they stack up
Calories
- A 2-slice serving of turkey bacon contains 60 calories.
- The same amount of turkey sausage has 80 calories.
So bacon is lower in calories than sausage. However, the difference is fairly small at just 20 calories.
Fat
- Turkey bacon has 5g total fat per serving.
- Turkey sausage contains around 7g of fat.
Again, bacon wins out with less total fat. But both are relatively low fat options compared to pork breakfast meats.
Saturated Fat
- Turkey bacon has 2.5g saturated fat per serving.
- Turkey sausage contains 2-3g.
Once more, bacon edges out sausage for a bit less saturated fat. But the amounts for both are quite low.
Sodium
- Turkey bacon has 380mg sodium per serving.
- Turkey sausage ranges from 300-500mg sodium.
Here sausage is favorable, with a lower average sodium content than bacon. However, read labels carefully as sodium can vary greatly between brands.
Protein
- A serving of turkey bacon provides around 5g protein.
- Turkey sausage contains 9-11g protein per serving.
Sausage is the runaway winner for protein content. You get nearly double the protein compared to bacon.
Carbs
- Both turkey bacon and sausage contain 0g net carbs.
It’s a draw for carbs. You can enjoy both worry-free on low carb diets.
Micronutrients
- Turkey bacon contains more potassium and selenium.
- Sausage provides more iron, vitamin B6 and vitamin B12.
For micronutrient density, it depends on the specific nutrient. Bacon offers more minerals while sausage has an edge in B vitamins.
The Benefits of Turkey Sausage
Based on the nutrition comparison, what are the main upsides of turkey sausage?
Higher in Protein
Without question, more protein is the #1 benefit of turkey sausage over bacon. Protein helps keep you full and prevents snacking between meals.
Higher protein intake has also been linked to increased fat burning and less weight gain over time.
Lower in Sodium
On average, turkey sausage contains less sodium than turkey bacon. Consuming less sodium reduces risks of high blood pressure, stroke, and heart disease.
However, sodium content varies widely by brand. Always check nutrition labels and aim for options closer to 300mg.
Provides More Iron
The iron in turkey sausage helps transport oxygen throughout the body and aids metabolism. Women need more iron than men due to blood loss during menstruation.
Just two links of turkey sausage meet 17% of the recommended daily iron intake for women.
Rich in Vitamin B12
Turkey sausage is high in vitamin B12, which supports red blood cell formation and neurological function.
Vegans and vegetarians require extra vitamin B12 since it’s only found naturally in animal foods like turkey.
Low in Saturated Fat
Both turkey bacon and sausage are low in saturated fat. But sausage wins by a slim margin with 0.5-1g less per serving.
Less saturated fat intake benefits heart health by keeping LDL cholesterol levels in check.
The Benefits of Turkey Bacon
What are bacon’s nutritional advantages over sausage?
Fewer Calories
Turkey bacon has 20-30 fewer calories per serving compared to turkey sausage. While not a massive difference, the lower calorie density can help with weight management.
The combination of protein and fat in bacon increases satiety so you eat less at the next meal.
Less Total Fat
With around 5g of fat per serving, bacon contains 2g less fat than a comparable serving of sausage.
For those monitoring total fat intake, opting for turkey bacon allows you to splurge elsewhere like an avocado at lunch.
Higher in Selenium
Turkey bacon is loaded with the mineral selenium. Just two slices provide 40% of your daily selenium needs.
Selenium acts as an antioxidant, protecting cells against damage that leads to chronic disease.
More Potassium
Potassium is crucial for heart health, muscle function, and managing blood pressure. Turkey bacon offers significantly more potassium than sausage.
Aim to get 4700mg potassium per day, so bacon provides a nice nutrient boost.
Verdict: Which is Healthier Overall?
When comparing turkey sausage and bacon nutrition, is there a clear healthier option?
The answer is – it depends.
For a high protein, iron, and vitamin B12 boost at breakfast, turkey sausage comes out on top.
But if your focus is lower calories and fat plus antioxidants, then turkey bacon wins.
Both offer nutritional benefits over pork breakfast meats. The healthiest approach is enjoying each in moderation as part of an overall balanced diet.
Aim for no more than 2-3 times per week of either turkey bacon or sausage. Pair them with veggies, whole grains, avocado, and fresh fruit for well-rounded nutrition.
Healthiest Ways to Enjoy Turkey Bacon and Sausage
Here are dietitian-approved tips for making turkey bacon and sausage even healthier:
-
Opt for the leanest ground turkey possible with minimal fat. This prevents greasiness.
-
Cook in a nonstick pan and drain excess fat to reduce calories.
-
Bake or pan-fry instead of deep frying to minimize fat absorption.
-
Flavor turkey bacon with herbs, spices, and citrus instead of sugar.
-
Avoid processed, pre-packaged options with preservatives or additives.
-
Read labels and look for minimal ingredients like turkey, salt, and sage.
-
Limit portion sizes to 2-3 strips of bacon or 1-2 sausage links per serving.
-
Include veggies like spinach, tomatoes, or avocado to boost nutrition.
-
Enjoy as part of a balanced breakfast with fiber, protein, healthy fats, and micronutrients.
The Bottom Line
Turkey sausage and bacon both provide nutritional advantages over pork. But is one better? The answer depends on your specific health goals.
Sausage is higher in protein, iron, and B12 but also sodium. Bacon is lower in total fat and calories but provides antioxidants.
For optimal health, enjoy both in moderation along with plenty of other nutritious foods as part of an overall balanced diet. This allows you to reap the unique benefits of each.
Which one is healthier — the bacon or the sausage?
To tackle this in the fairest fashion possible, we should execute this comparison in as close to an apples-to-apples manner as we can muster. How do we juxtapose bacon with sausage using an approach based on figurative fruits? By using the generic bacon and common sausage that are sourced, manufactured and sold by established but generally unimpressive brands. At least that way, we can minimally presume that they’re escorting the same ordinary little piggies to market before transforming them into standardized breakfast bits. This enables us to set the stage for the sort of culinary contest that Bender Bending Rodriguez would undoubtedly describe as being “Fun on a bun.”
That’s why we’re going to end up comparing Banquet Brown ‘N Serve Sausage Links with Hormel Black Label Bacon. We could sloppily compare these on a serving-per-serving basis, but then we’d be stuck with data that doesn’t make any rational sense in a real-world setting. So instead, we’ll do a gram-for-gram breakdown of these two breakfast favorites:
When we analyze the numbers from our apples-to-apples, gram-for-gram breakdown, we see that the bacon is certainly more nutrient dense. Next, we’ll shift lenses to compare them on a slice-to-link basis (or, you know, how they’re likely to be parceled up and doled out on a breakfast plate):
See? This is why it’s important to evaluate all of the contexts. If you plan to evenly distribute links and strips, you’ll be receiving more overall calories from your sausage selection with slightly less cholesterol and sodium, while the protein difference is negligible.
Is turkey bacon healthier than the regular stuff?
FAQ
Is turkey sausage healthier than regular bacon?
… fat than pork belly or pork fat, once the meat is processed into bacon form, the resulting nutritional composition may not be as healthy as people may believeOct 25, 2024
Which is healthier bacon or sausage?
According to two foods, sausages are healthier than bacon; bacon has more calories, more fat, and more carbs than sausages. Moreover, sausage breakfast sandwiches are easier to eat. The round sausage patties used on sausage breakfast sandwiches is designed with sandwiches in mind, unlike bacon.
What kind of sausage is the healthiest?
- Lean Meat: Sausages made with lean meats like chicken or turkey will be lower in fat, especially saturated fat, than pork or beef varieties. …
- Lower Fat: Check labels for the total fat and aim for sausages with much more protein than fat.
Is turkey sausage considered processed meat?
Yes, turkey sausage is considered processed meat. Processed meats are typically defined as meats that have been preserved by smoking, curing, salting, or adding preservatives. Turkey sausage often undergoes these processes to enhance flavor, improve shelf life, and ensure safety.
What is the difference between Turkey sausage & bacon?
Bacon: Two slices of center-cut bacon contain only 57 calories and significantly less fat, sodium, and cholesterol. Whereas turkey sausage has 7 grams of fat, 522 milligrams of sodium, and 67 milligrams of cholesterol —center-cut bacon has only 4.5 grams of fat, 255 milligrams sodium, and 12 milligrams cholesterol.
Is sausage better than bacon?
While the cancer risk correlations are not fully proven, it’s one more factor making sausage perhaps slightly worse than bacon. When comparing regular pork bacon and sausage, sausage appears to be slightly “worse” overall from a health standpoint. But there are healthier alternatives for both meats: Turkey Bacon Chicken Sausage
Is turkey sausage better than pork?
Turkey sausage consistently has fewer calories and less saturated fat compared to pork. One of the biggest benefits of turkey sausage is its high protein content. A serving of Applegate peppered turkey sausage contains 11g of protein. High quality protein provides amino acids to rebuild and repair muscles, making you stronger over time.
How much cholesterol is in Turkey sausage?
Whereas turkey sausage has 7 grams of fat, 522 milligrams of sodium, and 67 milligrams of cholesterol —center-cut bacon has only 4.5 grams of fat, 255 milligrams sodium, and 12 milligrams cholesterol. Is turkey sausage processed meat?
Is turkey sausage healthy?
Healthy and low calorie. Turkey sausage is high in protein and low in fat and perfect to include as part of an everyday diet. I like to make my family homemade sausage McMuffins with them! Cost-effective. It’s much more affordable to make your own than to spend over twice as much for the pre-made kind.
Is turkey bacon a healthy alternative?
But, according to dietitian Laura Jeffers, MEd, RD, LD, this substitute is still high in saturated fat and sodium and doesn’t carry as many health benefits as many believe. In fact, opting for turkey bacon as the “healthier” choice can have a negative impact on your health. “Believing it’s the better option, you may eat too much,” Jeffers says.