Bacon vs Ham vs Sausage: Which Cured Pork Is Healthiest?

Bacon, ham and sausage – these popular cured and processed pork products are staples at the breakfast table. But when it comes to nutritional value, which one is actually the healthiest choice?

This article examines the differences in nutrition, ingredients, and preparation methods between bacon, ham, and sausage We’ll compare the sodium, fat, and preservative content to determine which cured pork option is best for your health

Nutrition Profile of Bacon

Let’s start with everyone’s favorite – bacon. Traditional pork bacon is made from the fatty belly of the pig. It’s cured in a salt mixture and sometimes smoked before being sliced and packaged.

Two slices (about 28g) of pan-fried bacon contain:

• Calories: 55
• Fat: 4g
• Saturated Fat: 1.5g
• Cholesterol: 15mg
• Sodium: 190mg
• Protein: 3g

So a serving of bacon provides a decent amount of protein but is very high in sodium. The calorie and fat content are moderate compared to other cuts of pork.

However, bacon is often fried in its own or other fats, which drives up the calories, fat, and cholesterol significantly. Overall, regular bacon is not the most heart-healthy choice.

Nutrition Profile of Ham

Ham falls into two main categories – cured and smoked. Traditional wet-cured ham is treated with salts, nitrates, and sometimes sugar and smoked. Dry-cured ham is rubbed with salt and other seasonings and air-dried.

A 55g serving of roasted cured ham contains:

• Calories: 40
• Fat: 1g
• Saturated Fat: 0.5g
• Cholesterol: 15mg
• Sodium: 450mg
• Protein: 6g

Ham steals the show when it comes to protein compared to bacon and sausage. It’s also lower in calories and fat than bacon since it comes from the leaner rear leg of the pig. However, sodium levels are very high.

Like bacon, preparation method impacts nutrition. Glazing a ham with brown sugar adds carbs, and frying adds fat. Overall, ham can be a good choice nutrition-wise if you opt for dry-cured, roast it, and watch portions.

Nutrition Profile of Sausage

Sausage is made from ground pork and other cuts along with lots of added seasonings. There are many varieties, from breakfast links to kielbasa, chorizo, and more.

A typical pork breakfast sausage link (28g) contains:

• Calories: 45
• Fat: 3g
• Saturated fat: 1g
• Cholesterol: 15mg
• Sodium: 200mg
• Protein: 3g

Savory sausage varieties like kielbasa are similar, while spicy chorizo sausages often run higher in fat. As you can see, fresh sausage is moderately high in sodium but lower in calories than bacon.

However, sausage is often fried, which significantly increases the fat and calorie content. So if you’re watching your diet, opt for oven-roasted or grilled sausage instead of pan-fried.

How Are They Made?

Understanding the curing and cooking processes for each type of pork can help determine how healthy they are:

Bacon

• Dry-cured – Rubbed with salt, nitrates, and seasonings and air-dried

• Wet-cured – Submerged in a salty brine with nitrates

• Smoked – Hung in a smoker to absorb aromatic smoke flavors

• Fried – Cooked in its own fat or vegetable oil to crisp it up

Ham

• Wet-cured – Soaked in brine for extended time periods

• Dry-cured – Rubbed with salt, then hung to air-dry

• Smoked – Optional smoking to add flavor

• Baked/roasted – Gentle oven cooking method

Sausage

• Ground – Pork and fat are ground and mixed with seasonings

• Stuffed – Ground mix is stuffed into casings and linked

• Smoked – Some sausages are smoked before sale

• Pan-fried – Typical high-fat cooking method

Which Is Healthiest?

Now that we’ve explored the nutrition and prep methods, which is generally the healthiest choice?

If you’re concerned about:

• Calories – Ham is the lowest calorie option, followed by sausage then bacon.

• Fat – Ham has the least fat per serving, followed by bacon and sausage.

• Sodium – Bacon has the lowest sodium levels compared to very high ham and sausage.

• Cancer risk – Bacon and ham contain nitrates associated with increased cancer risk.

• Preservatives – All three are cured with salts, sugars, and/or nitrates.

• Additives – Sausage often contains the most flavor additives like MSG.

So based on nutrition numbers alone, dry-cured ham is perhaps the healthiest option of the three. However, preparation method impacts all three greatly.

For optimal health benefits:

• Choose uncured bacon or ham where possible to avoid nitrates.

• Roast, bake, or grill instead of frying to minimize fat.

• Watch portion sizes, as all three are high in sodium.

• Opt for reduced-sodium options when you can find them.

• Consume in moderation as part of a balanced diet.

Healthier Substitutes

If you love the savory flavor but want to minimize processed meats, here are some healthier swaps to try:

• Turkey bacon – Fewer calories and fat than pork. Watch the sodium.

• Prosciutto – Salt-cured Italian ham, lower in fat than deli ham.

• Chicken or turkey sausage – Less total and saturated fat than pork sausage.

• Vegetarian sausage – Try soy-based or seitan sausages.

• Sausage crumbles – Use soy or mushroom-based crumbles in place of sausage.

• Tempeh bacon – Made from fermented soybeans for higher protein.

The Bottom Line

In general, dry-cured ham in moderation, prepared plainly, is probably the healthiest choice of these three cured pork products. However, all three can fit into a healthy diet when consumed in balance with veggies, fruits, and whole grains. Stick to occasional, reasonable portions to satisfy that savory craving.

If you want to limit intake of cured or processed meats for health reasons, substitutes like turkey bacon, vegetarian sausages, and tempeh bacon allow you to get the flavor without as much fat, sodium and preservatives.

No matter which you prefer for breakfast or dinner, always combine cured pork with plenty of fresh produce and whole foods. This allows you to enjoy the flavors you love while limiting any associated health risks.