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?
Bacon and sausage are both beloved breakfast meats, but is one healthier than the other? With rising rates of obesity and heart disease, more and more people are trying to make informed choices about their diet. This article takes a data-driven look at turkey bacon versus turkey sausage to see which comes out on top nutrition-wise.
Nutritional Profile of Turkey Bacon vs Turkey Sausage
When comparing traditional pork bacon and sausage, pork sausage often emerged as the winner due to its lower fat and saturated fat content. However how does the picture change when we swap the pork for turkey?
To find out, we’ll examine the nutrition facts for popular brands of turkey bacon and turkey sausage.
Calories
Turkey sausage contains fewer calories per serving. A 2-slice serving of Oscar Mayer turkey bacon has 60 calories. Meanwhile, a 2-link serving of Jennie-O Italian turkey sausage has just 50 calories.
Fat
There is a moderate gap in total fat between the two Turkey bacon has 5g of fat per serving compared to 3.5g in turkey sausage
Saturated Fat
This is where turkey sausage pulls ahead. It has 1.5g of saturated fat per serving versus 2.5g in turkey bacon.
Sodium
Roughly equal at 380mg (turkey sausage) and 370mg (turkey bacon).
Protein
Turkey sausage wins again here, with 7g of protein versus 4g in turkey bacon.
So based on the numbers, turkey sausage emerges as the lighter choice, with less calories, total fat, and saturated fat compared to turkey bacon. The higher protein is another advantage for turkey sausage.
Benefits of Turkey Sausage’s Nutritional Profile
The nutrition facts clearly favor turkey sausage, but how do its strengths translate into health perks?
Lower Saturated Fat
Diets high in saturated fat are linked to increased cholesterol levels and heart disease risk. The American Heart Association recommends limiting saturated fat to 13g daily. The 1.5g per serving in turkey sausage makes it easy to stay within this limit.
Higher Protein
Protein provides essential amino acids for building and repairing muscle tissue. The 7g per serving in turkey sausage is a significant protein boost. Studies show that higher protein breakfasts like sausage and eggs keep you fuller longer compared to low protein options like cereal.
Fewer Calories
At just 50 calories per serving, turkey sausage lets you fill up without overloading on calories. This calorie saving adds up over time and can contribute to weight management.
Downsides of Turkey Sausage
However, turkey sausage is not without faults. Two main downsides are:
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Sodium – Turkey sausage is high in sodium, with 380mg per serving. The recommended limit is 1500mg daily, so turkey sausage could push you over if you aren’t careful.
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Nitrates – Some turkey sausage contains nitrates as preservatives. High nitrate intake may increase cancer risk. Check the label and choose nitrate-free options when possible.
The Verdict
When we crunch the numbers, turkey sausage clearly comes out ahead of turkey bacon nutrition-wise. It has fewer calories, less total and saturated fat, and more protein compared to turkey bacon.
However, turkey sausage’s high sodium content is concerning for the average person. Moderation and close monitoring of your overall sodium intake is advised if you frequently eat turkey sausage. Those with high blood pressure should be especially cautious.
In the final analysis, turkey sausage in moderate amounts as part of an overall balanced diet is a healthier choice compared to regular consumption of turkey bacon. But neither should be eaten in excess. Variety and moderation remain the keys to healthy eating.
Turkey sausage: 20
Turkey bacon: 16
Fat: 7
Saturated fat: 6
Sodium: 5
Protein: 5
Calories: 4
Nutrition: 4
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.
Is turkey sausage considered processed meat?
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Definition:Processed meat is any meat that has been treated through methods like curing, salting, smoking, or fermenting to preserve or enhance flavor.
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Examples:Bacon, hot dogs, sausages (including turkey sausage), salami, ham, and most deli meats.
What kind of sausage is the healthiest?
- Chicken and turkey sausages are lower in calories and fat than pork and beef sausages
- They can be flavorful with herbs and spices
- You can use them in soups, stews, stir-fries, casseroles, burgers, and meatloaf
Is turkey bacon better than sausage?
Both bacon and sausage are high in saturated fat, which can raise LDL (bad) cholesterol levels and increase the risk of heart disease. Turkey bacon is made from ground turkey and is significantly lower in fat and calories than pork bacon. If you are looking for a leaner option for weight management, choose turkey bacon or chicken sausage.
Is turkey bacon healthier than pork bacon?
Turkey bacon is made from ground turkey and is significantly lower in fat and calories than pork bacon. If you are looking for a leaner option for weight management, choose turkey bacon or chicken sausage. For meat enthusiasts, bacon and sausage are two beloved breakfast staples.
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.
Is chicken sausage healthier than sausage?
A: Chicken sausage is the healthiest type of sausage, as it is leaner and lower in fat and saturated fat than pork or beef sausage. Q: Are plant-based bacon and sausage healthy? A: Plant-based bacon and sausage can be healthier alternatives to their meat-based counterparts, as they are typically lower in fat and saturated fat.
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.