Crispy bacon and savory sausage are breakfast favorites for many, but which one is the better source of protein?
As we strive to make healthier choices, it’s important to consider the nutritional value of our food. Both bacon and sausage are high in calories and saturated fat, but they also contain some important nutrients like protein and vitamin B12.
In this article, we’ll take a closer look at the protein content of bacon and sausage to help you make an informed decision about which one to choose for your breakfast.
So, let’s dive in and find out – does bacon or sausage have more protein?
Does Bacon Or Sausage Have More Protein?
When it comes to protein content, both bacon and sausage are fairly equal. A serving of bacon contains 6 grams of protein, while a 1.1-ounce patty of sausage generally contains 5 grams of protein, and a serving of three sausage links contains 10 grams of protein.
Protein is an important nutrient that helps keep us full and satisfied throughout the day. Registered dietitian and nutritionist, Karen Ansel, recommends starting the day with some protein to help keep you full from breakfast until lunch.
While both bacon and sausage contain protein, they also come with some downsides. Both are high in unhealthy saturated fat, which can impact your blood cholesterol levels. They are also high in sodium, with a serving of bacon containing 1,461 milligrams of sodium and a serving of sausage containing 665 milligrams. This is a big portion of the 2,300-milligram daily limit recommendation from the U.S. Food and Drug Administration.
The Nutritional Value Of Bacon And Sausage
Despite warnings from health experts about processed meats, bacon and sausage do contain some nutrients the body needs. Both bacon and sausage are good sources of vitamin B12, an important nutrient that helps your body produce hemoglobin, which transports oxygen. Vitamin B12 also protects your body against nerve damage. According to SFGate, both bacon and sausage have about the same amount of vitamin B12.
Bacon is also a good source of iron, a nutrient associated with the production of hemoglobin. A 3-ounce serving of bacon contains 29 grams of protein, making it a winner in the protein department. However, it’s important to note that both bacon and sausage are high in calories and saturated fat.
Sausage has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12 than bacon. It is also an excellent source of potassium and protein. In 2 sausages of 97% pork content, there is 22g of protein. However, like bacon, sausage is also high in calories and saturated fat.
It’s important to consume both bacon and sausage in moderation to reap the benefits and avoid the downsides. If you’re looking for a leaner breakfast choice, consider switching to chicken sausages or turkey bacon. It’s also recommended to trim visible fat from bacon if you want to decrease the fat content. Grilling rather than frying can help drain away excess fat from the outside of the food. Lastly, it’s important to hold the salt as both bacon and sausage have high salt levels.
How Much Protein Is In Bacon?
A serving of bacon contains 6 grams of protein, which is slightly more than the 5 grams of protein found in a 1.1-ounce patty of sausage. However, a serving of three sausage links contains 10 grams of protein, making it the highest protein option among the two breakfast meats.
Despite the protein content, it’s important to note that both bacon and sausage are processed meats and should be consumed in moderation. They are high in calories, unhealthy saturated fat, and sodium, which can have negative impacts on our health if consumed in excess.
If you’re looking to increase your protein intake at breakfast, both bacon and sausage can be good options in moderation. However, it’s important to balance your protein intake with other nutrients and make sure you’re not exceeding your daily limits for calories, saturated fat, and sodium.
How Much Protein Is In Sausage?
If you’re specifically looking to increase your protein intake, sausage can be a good option. A serving of three sausage links provides 10 grams of protein, which is slightly more than a serving of bacon or a 1.1-ounce patty of sausage.
However, it’s important to keep in mind that sausage, like bacon, is high in saturated fat and sodium. It’s recommended to consume processed meats like sausage and bacon in moderation to avoid potential health risks associated with high intake of these foods.
When choosing sausage, opt for varieties with a higher meat content and lower levels of sodium and saturated fat. Additionally, consider grilling instead of frying to help reduce the amount of unhealthy fats consumed.
Comparing The Protein Content Of Bacon And Sausage
If you’re looking to choose between bacon and sausage based on protein content alone, it’s worth noting that both breakfast meats provide a decent amount of protein. As mentioned earlier, a serving of bacon contains 6 grams of protein, while a 1.1-ounce patty of sausage generally contains 5 grams of protein. However, if you’re really looking to up your protein intake, opting for sausage links may be the way to go, as a serving of three links contains 10 grams of protein.
It’s important to keep in mind that while both bacon and sausage contain protein, they also contain high amounts of saturated fat and sodium. Consuming too much of these can have negative impacts on your health, including increased risk for heart disease and high blood pressure. Therefore, it’s important to consume these breakfast meats in moderation and choose lower-fat and lower-sodium options whenever possible.
Other Nutrients To Consider
In addition to protein, bacon and sausage also contain other important nutrients. Both provide vitamin B12, which is essential for the production of hemoglobin, a protein that transports oxygen in the blood. Vitamin B12 also protects against nerve damage. According to SFGate, both bacon and sausage have about the same amount of vitamin B12.
Sausage, however, has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12 than bacon. Sausage is also an excellent source of potassium and protein.
Iron is another nutrient found in both bacon and sausage. Iron is essential for the production of hemoglobin and helps transport oxygen in the blood. While both contain some health benefits, the negatives generally outweigh the positives.
It’s important to consume these breakfast meats in moderation to reap the benefits and avoid the downsides. Opt for lower-fat and lower-sodium options whenever possible. Grilling instead of frying can also help drain away excess fat from the food. Keep in mind that processed meats have been linked to an increased risk of cancer, so it’s best to limit consumption and focus on a balanced diet that includes plenty of fruits, vegetables, and whole grains.
Choosing The Healthier Option
If you’re trying to make a healthier choice between bacon and sausage, there are a few things to consider. First, it’s important to note that both meats are high in calories and saturated fat, which can contribute to health issues such as heart disease.
When it comes to sourcing, knowing where your meat comes from can make a difference. Sausage is often made with a mix of pork and other meats, as well as byproducts like heart, kidney, and liver. While these organ meats can be a good source of nutrients, they can also contain toxins if the animal was exposed to fertilizers, medications, or environmental toxins.
Making your own sausage patties using responsibly-raised meats is one option for a healthier choice. Alternatively, pastured center-cut bacon can be a less processed option than most commercially produced sausages. Bacon can also be made without nitrates, which are preservatives that can damage your health.
It’s important to keep in mind that processed meats have been associated with gastrointestinal cancers, so it’s best to eat them only occasionally. If you’re looking for a meatless option, consider making a scramble with eggs or tofu and adding sausage seasonings such as fennel, paprika, garlic, and pepper flakes.
