Bacon vs Sausage: Which Has More Protein?

Bacon and sausage are both beloved breakfast foods, but which one packs more of a protein punch? With the average serving of bacon containing 6g of protein and sausage containing 5-10g depending on type, it’s a close race nutritionally. Read on as we dive into the details and compare the protein content between crispy bacon strips and savory sausage links.

An Overview of Bacon and Sausage

Before looking specifically at protein, let’s overview some basics about these two breakfast meats.

Bacon is most often made from pork belly that has been cured, smoked, and sliced. The curing process involves soaking the meat in a brine solution, then smoking it over wood chips to add flavor Commercial bacon contains sodium nitrite to preserve color and extend shelf life

Popular types of bacon include regular sliced, thick-cut, applewood smoked, peppered, and turkey bacon. On average, two regular slices of pan-fried bacon contain 80-90 calories and 6g protein.

Sausage refers to ground meat mixed with salt, spices, and other flavorings then formed into patties, links, or bulk. Sausage can be made from pork, beef, turkey, chicken, or a blend. Common varieties include breakfast sausage, kielbasa, chorizo, bratwurst, and Italian sausage.

One average-size pork sausage patty or link contains 100 calories and 5g protein. Serving sizes vary between 1-3 links or a 2-3 inch patty.

Now that we’ve covered the basics, let’s take a closer look at how these breakfast meats compare on protein content.

Protein in Bacon

Two regular slices of pan-fried bacon contain about 6g of protein Here’s how the protein content stacks up in different types of bacon

• Regular sliced bacon – 6g protein (for 2 slices)

• Thick-cut bacon – 8g protein (for 2 slices)

• Turkey bacon – 6g protein (for 2 slices)

• Beef bacon – 5g protein (for 1 oz)

• Bacon bits – 4g protein (for 1⁄4 cup)

As you can see, regular sliced pork bacon and turkey bacon contain the highest protein per typical serving at 6g. Thick-cut bacon contains even more at 8g protein for two slices.

Bacon is a high-quality source of protein containing all the essential amino acids needed for muscle growth and maintenance. Plus, cooking bacon does not significantly decrease its protein quality.

However, it’s important to note that along with protein, bacon is high in saturated fat and sodium. From a health standpoint, it’s best consumed in moderation.

Protein in Sausage

The protein content in sausage can vary more widely depending on the type:

• Breakfast sausage patty (1.1 oz) – 5g protein

• Breakfast sausage links (3 links) – 10g protein

• Smoked sausage (1 link) – 5g protein

• Kielbasa (3oz) – 13g protein

• Bratwurst (1 link) – 9g protein

• Italian sausage (1 raw link) – 8g protein

• Chorizo (2oz) – 9g protein

As shown above, a serving of breakfast sausage links contains the most protein at 10g for three links. Smoked sausage, kielbasa, bratwurst, Italian sausage and chorizo all contain right around 5-9g protein per link or serving.

Like bacon, sausage provides all the essential amino acids and is a high-quality protein source. It does contain more fat than protein though, so it’s best consumed in moderation as part of a healthy diet.

Bacon vs. Sausage: Which Has More Protein?

Based on the numbers above, we can compare the protein content of bacon versus sausage:

• Bacon – 6g protein per 2 slices (regular)

• Breakfast sausage patty – 5g protein per patty

• Breakfast sausage links – 10g protein per 3 links

• Smoked sausage – 5g protein per link

• Kielbasa – 13g protein per 3oz

• Bratwurst – 9g protein per link

• Italian sausage – 8g protein per raw link

• Chorizo – 9g protein per 2oz

So which has more protein – bacon or sausage? If you compare protein per typical serving, bacon and breakfast sausage patties are pretty evenly matched at 6g and 5g respectively. However, breakfast sausage links contain the most at 10g protein for three links.

Other sausages like kielbasa, chorizo and bratwurst also contain slightly higher protein than bacon per average serving. So if you’re looking specifically to maximize protein intake at breakfast, sausage links may be your best bet.

That said, both bacon and sausage supply plenty of protein in a morning meal. Two slices of bacon can provide 12% of the recommended daily protein intake for adults, while three sausage links provides 20%.

Comparing Other Nutrients

In addition to protein, bacon and sausage contain other vitamins and minerals:

Bacon

• B Vitamins – 20% DV thiamin, 47% DV Vitamin B12

• Selenium – 20% DV

• Zinc – 10% DV

• Iron – 6% DV

• Potassium – 3% DV

Sausage

• B Vitamins – 10-20% DV Vitamin B6, 60% DV Vitamin B12

• Zinc – 13% DV

• Iron – 10% DV

• Potassium – 5% DV

Both meats provide a good amount of B vitamins, especially vitamin B12 which supports red blood cell formation and brain function. Sausage contains more iron and potassium compared to bacon.

However, keep in mind these breakfast meats are high in saturated fat and sodium. It’s recommended to consume them in moderation as part of a healthy diet.

Healthier Ways to Enjoy Bacon and Sausage

If you want to keep enjoying bacon and sausage for breakfast while minimizing health risks, here are some tips:

• Choose uncured turkey or chicken sausage and bacon without added nitrites/nitrates

• Opt for reduced-sodium varieties

• Grill or bake instead of frying to reduce fat intake

• Limit portion sizes to 1-2 slices of bacon or 1-2 sausage links/patties

• Balance with veggies, fruits, whole grains and lean proteins

• Try sausage crumbles instead of patties/links to reduce overall intake

• Add flavor to dishes using bacon bits instead of strips

• Make your own sausage with lean ground turkey and minimal added fat

With some simple adjustments, you can still enjoy the savory flavor of bacon and sausage as part of a healthy breakfast. Be mindful of portions and balance with other wholesome foods for the best nutrition.

The Bottom Line

When comparing protein content, a serving of breakfast sausage links contains the most at 10g protein for three links. Two slices of bacon and one sausage patty have about the same protein at 6g and 5g respectively. Other sausages like kielbasa, chorizo and bratwurst contain 5-9g protein per average serving.

While bacon and sausage can be good sources of protein, it’s important to note they are high in saturated fat and sodium. Consuming too much has been linked to increased risk of heart disease, diabetes and colorectal cancer. Enjoy these breakfast meats in moderation as part of an overall balanced diet for optimal health.