Bacon vs Sausage: Which Breakfast Meat Has More Protein?

Bacon and sausage are two of the most popular breakfast meats Both provide protein, but is one better than the other when it comes to getting that important nutrient? This article compares the protein content of bacon versus sausage to help you decide which is best for your morning meal

Overview of Bacon and Sausage Nutrition

First let’s look at the basic nutrition facts for bacon and sausage

• Bacon (2 slices)

  • Calories: 40-90
  • Fat: 5g
  • Protein: 6g

• Sausage Patty (1 oz)

  • Calories: 100
  • Fat: 9g
  • Protein: 5g

• Sausage Links (1 serving – 2-3 links)

  • Calories: 170
  • Fat: 13g
  • Protein: 10g

Sausage contains more fat and calories than bacon. But what about protein, the key nutrient we’re focused on?

Bacon and sausage patties have similar protein content per ounce. However, a full serving of sausage links provides the most protein.

Now let’s dive deeper into the protein benefits of each.

Bacon Has Moderate Protein for Few Calories

Two slices of bacon provide:

• 6g protein – 12% of the RDA for protein
• 40-90 calories – This is a modest calorie count for a serving of protein.

Bacon contains less protein than an equivalent serving of lean meat or poultry. However, it still provides a decent protein boost, especially compared to carb-heavy breakfast foods.

The protein in bacon comes primarily from the pork meat itself. Bacon is cured and smoked pork belly or back meat.

Bacon is about 40-50% fat, but the remainder is mostly protein with smaller amounts of water and carbs. So while bacon does contain lots of fat, it also provides high-quality animal protein.

Overall, bacon can be part of a high protein breakfast when eaten in moderation. Two slices supply a protein punch without too many extra calories.

Sausage Patties Offer Comparable Protein to Bacon

A single sausage patty (1 oz) contains:

• 5g protein – 10% of the RDA for protein
• 100 calories

Like bacon, sausage patties contain less protein than an equivalent amount of lean meat. However, the protein-to-calorie ratio is similar to bacon.

Sausage patties contain a bit less protein per ounce than bacon. But the difference is small enough that it could vary between brands and recipes.

In general, expect sausage patties to deliver roughly the same moderate protein content as bacon for a similar calorie cost.

Sausage Links Provide the Most Protein

Links are the highest protein sausage option. Here’s how much 3 small breakfast links provide:

• 10g protein – 20% of the RDA for protein
• 170 calories

Sausage links contain ground pork mixed with fat and flavorings. A typical chicken or pork breakfast sausage link weighs around 1 oz.

Since a serving is 3 links or about 3 oz of meat, the protein adds up quickly. This makes links the highest protein sausage choice.

The main downside is that links also contain the most fat and calories per serving. So you get more total protein but at a higher calorie cost.

Comparing Protein Sources in Bacon and Sausage

The protein in bacon and sausage comes from these sources:

Bacon

• Pork meat – belly or back cuts

Sausage

• Ground pork
• Binders and fillers – milk, soy, wheat
• Flavorings – spices, herbs

Sausage contains less pure pork than bacon. The extra ingredients dilute the protein content somewhat, but pork is still the main source.

Both meats provide a mix of amino acids important for muscle synthesis, recovery, and function. But bacon offers more concentrated pork protein.

Which Has More Protein Per Calorie?

Another way to compare protein content is looking at the grams of protein per calorie:

• Bacon: 0.075g protein per calorie
• Sausage Patties: 0.05g protein per calorie
• Sausage Links: 0.059g protein per calorie

By this metric, bacon has the highest protein-to-calorie ratio. You get slightly more protein per calorie from bacon compared to any sausage option.

However, the ratios are fairly close. So in reality, getting the extra few grams of protein from bacon versus sausage may not make a significant difference for most people.

Does Uncooked or Cooked Meat Have More Protein?

Raw pork has slightly more protein than cooked. Cooking causes some protein breakdown and moisture loss.

However, the protein difference between raw and cooked bacon or sausage is marginal. Both meats retain most of their protein through cooking.

Nutrition labels account for cooking losses. So the protein contents listed above are for cooked bacon and sausage, the way you eat them.

As long as you aren’t drastically overcooking to the point of burning, the protein content will match the labels whether you enjoy your bacon or sausage lightly cooked or crispy.

Which Has More BCAAs?

BCAAs (branched-chain amino acids) play key roles in muscle growth and performance:

• Leucine – Stimulates muscle protein synthesis
• Isoleucine – Supports glucose metabolism during exercise
• Valine – Aids endurance and mental focus

Pork is high in leucine but lower in isoleucine and valine than other protein sources. Per 100g:

• Bacon: 1.4g leucine (61% RDA); 0.7g isoleucine (42%); 0.8g valine (47%)
• Sausage: 1.3g leucine (57%); 0.6g isoleucine (36%); 0.7g valine (41%)

Bacon contains slightly more BCAAs than sausage since it has less fat diluting the pork protein. But both provide a decent dose of leucine, the BCAA most directly linked to muscle growth.

Micronutrients in Bacon and Sausage

In addition to protein, bacon and sausage provide some B-vitamins, zinc, iron, magnesium, and selenium.

However, they are both high sodium foods. Per serving, bacon and sausage contain:

• Bacon: 380mg sodium
• Sausage Patties: 410mg
• Sausage Links: 620mg

If limiting sodium is a priority, be mindful of portion size with these processed meats.

Protein Content Can Vary by Brand

Nutrition varies between brands based on factors like:

• Meat cuts used
• Ingredients in sausage
• Curing process for bacon
• Cooking method

Check labels and compare products to find your best protein match. Homemade sausage or bacon also allows you to control protein content.

Which Is Better for Weight Loss?

If you’re trying to lose weight, bacon may be the better choice:

• Lower in calories and fat than sausage
• Provides satisfying protein for minimal calories

However, both are high fat meats. Stick to 1-2 slices of bacon or 1 sausage patty. Links are harder to fit into a low calorie diet.

Tips for Choosing the Healthiest Option

When selecting bacon or sausage, follow these tips:

• Choose uncured/nitrate-free bacon
• Look for sausage with the fewest additives
• Fry, bake or microwave instead of pan-frying to reduce fat
• Measure portions to limit calories
• Round out meal with veggies, whole grains, eggs

In moderation, both bacon and sausage can provide protein as part of a balanced breakfast. Choose minimally processed options and watch portions.

Which Has More Protein: The Bottom Line

Bacon and sausage supply protein and nutrients. But sausage links offer the most protein per serving.

However, bacon provides more protein relative to calories. And it may contain less sodium and extra ingredients than sausage.

For a quick protein boost at breakfast, bacon is a slightly healthier choice. But both meats can be enjoyed in moderation as part of a protein-packed breakfast.