When it comes to breakfast foods, few are quite as common as sausage and bacon. Although most people have a preference for taste, what most people don’t actually know is which is healthier.
Whether you want to eat a healthier breakfast (or brunch), are just curious about whether sausage or bacon is better for you based on your health goals and nutrient needs, we’ve put together all the information you need on these breakfast staples.
Bacon vs Sausage Determining Which Breakfast Meat is Worse for Your Health
As someone who loves indulging in a hearty breakfast, I’ve never thought twice about eating bacon or sausage. But with more concerns around processed meats, I wanted to take a closer look at how these two breakfast staples compare for your health.
In this article, we’ll analyze the nutrition, ingredients, and health impacts of bacon and sausage to determine which one is ultimately worse for you. I’ll provide a detailed comparison of both so you can make an informed choice if you eat them. Let’s dive in.
Bacon and Sausage – A Quick History
First, a brief background on each meat:
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Bacon – Pork belly cured and smoked for preservation. Humans have been making bacon for centuries. Mass production began in 1800s.
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Sausage – Ground pork and spices shaped into patties or links. Also has a long history as a preserved meat. Modern commercial production started in late 1800s.
Nutritional Content – Calories, Fat, Sodium
When it comes to nutrition, bacon and sausage have some key differences:
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Calories: 2 slices bacon = 80-90 calories. 1 sausage patty or link = 100 calories.
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Fat: 2 bacon slices contain 6g fat. 1 sausage patty contains 9-13g fat.
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Sodium: Bacon has 288mg sodium for 2 slices. Sausage contains around 330mg sodium per patty.
Based on this, sausage is a bit higher in calories, fat, and sodium overall. Now let’s compare the ingredients.
Ingredients – What’s Inside Counts
Here are the typical ingredients you’ll find in each:
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Bacon contains pork belly, water, salt, sugar, sodium phosphate, smoke flavoring.
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Sausage contains ground pork, salt, spices, sugar, preservatives like nitrates or nitrites.
The concerning ingredient in sausage is the added nitrates/nitrites. These preservatives can form carcinogens called nitrosamines when cooked at high temps. Studies link processed meats with increased cancer risk.
So sausage’s nitrite content makes it potentially more harmful than plain cured bacon.
Cooking Method Matters Too
Both meats are usually cooked by frying in a pan. High heat cooking can create compounds like AGEs and aldehydes that promote oxidative stress and inflammation.
However, bacon likely produces more harmful compounds when fried because it releases significantly more grease and fat compared to leaner sausage.
Health Impacts – The Long Term Effects
Eating large amounts of processed meats like bacon and sausage is associated with higher risk of:
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Heart disease – Saturated fat and sodium increase risk factors.
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Type 2 diabetes – Nitrites may impair insulin production.
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Cancer – Cured meats are classified as carcinogens by WHO.
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Kidney problems – Excess sodium strains the kidneys over time.
So is bacon or sausage potentially worse for long-term health? Based on current research, regularly eating sausage may pose more cancer concerns due to its added nitrites. But both are best consumed in moderation.
The Verdict: Bacon vs Sausage
After reviewing all the data – sausage edges out bacon as the slightly less healthy processed meat option, primarily due to its nitrite content.
However, both meats should be eaten sparingly as part of a balanced diet. The American Heart Association recommends no more than 2 servings of processed meat per week.
When choosing bacon opt for high-quality, nitrite-free varieties. For sausage, look for low-sodium, preservative-free options when possible. And always pair small amounts of processed meat with plenty of vegetables, fruits, whole grains and other healthy fare.
Compared to its competition, bacon is the lower-calorie option
If you are trying to gain, lose, or keep the same amount of weight, you might want to keep these breakfast favorites in mind when you are counting calories. Advertisement.
With more calories, comes higher fat and protein values
Using Johnsonville Breakfast Sausage products for reference, sausage contains 9-13 grams of total fat per serving, depending on whether or not your prefer sausage patties or links, with 3-4.5 grams of saturated fats. Yet, a two-slice serving of bacon contains only 5 grams of fat, two of which are saturated fats.
Some fats are good for you, but when choosing the best breakfast meat for you, think about your goals. Based on fat content alone, bacon is the healthier option.
Bacon, sausages, burgers and ham ‘can cause cancer’, the World Health Organisation says
Should you eat bacon or sausage?
When choosing between bacon and sausage, consider the following factors: Cardiovascular health: Sausage is the better choice for those concerned about heart disease. Cancer risk: Canadian bacon or turkey bacon are healthier alternatives to traditional bacon due to their lower levels of nitrites and nitrosamines.
What food is not good for digestion?
Foods that might affect digestion health are processed meats, fried foods, high-fat dairy products, refined carbohydrates (sugar), spicy foods, acidic foods and alcohol. Food that can improve your digestion are wholemeal bread, brown rice, fruits and vegetables, beans and oats.
Is sausage bad for You?
Sausage is made from ground pork, beef, or turkey and is seasoned with herbs and spices. Its nutritional profile varies depending on the type of meat used: Both bacon and sausage are high in saturated fat, which can raise LDL (bad) cholesterol levels and increase the risk of heart disease.
What is the difference between bacon & sausage?
2. Fat While both bacon and sausage contain both saturated fat and cholesterol, bacon again comes in lower. Those 2 slices provide 6 grams of fat with 2 grams of saturated fat compared to between 9 and 13 grams of fat, with 3 to 4.5 grams of saturated fat, per serving of sausage.
Do sausage & bacon go well together?
Sausage and bacon go so well together Brunch may not ever be considered the healthiest meal of the day (or week), but what you eat on a weekend morning could totally set the tone for the week ahead.
Does Bacon have more protein than sausage?
A two-slice serving of bacon carries 6 grams of protein, so it has a bit more than you’ll find in a 1.1-ounce patty of sausage, which comes in at 5 grams of protein. Does bacon or sausage have more calories? If you’re counting calories, you’ll want to take note of this.