How Much Protein is in 2 Breakfast Sausages? A Detailed Breakdown

November 27, 2025 •

3 min read

The amount of protein in two breakfast sausages varies significantly based on the brand, meat content, and fillers used. For instance, while some pork link servings provide around 12 grams of protein, leaner chicken or turkey versions may offer a different nutritional balance, making it important to understand precisely how much protein is in 2 breakfast sausages.

Quick Summary

The protein content of two breakfast sausages depends heavily on the meat type and brand. A two-link serving can range from 8 to 13 grams, with leaner poultry options offering less fat. Reading nutritional labels is key to understanding the specific protein count.

Key Points

Variable Protein Content: Two breakfast sausages typically contain between 8 and 13 grams of protein, but this can vary significantly depending on the brand and meat type.
Impact of Meat Type: Leaner options like chicken or turkey sausage generally offer a similar amount of protein to pork but with considerably less fat.
Influence of Fillers: The amount of fillers, binders, and fat used can reduce the overall protein percentage in a sausage.
Homemade vs. Store-Bought: Making your own sausage allows for maximum control over ingredients, enabling you to use leaner meat and reduce sodium.
Read the Label: Always check the nutrition facts on the package to understand the protein, fat, and sodium levels of your specific sausage choice.
Consider Alternatives: Other breakfast foods like eggs, Greek yogurt, or homemade patties offer reliable and often healthier protein options.

Understanding Protein in Your Breakfast Sausages

When you sit down to a morning meal, the protein you consume plays a critical role in satiety, muscle maintenance, and sustained energy throughout the day. Breakfast sausages are a popular choice, but their nutritional profile, especially the protein content, is far from uniform. Several factors influence the final protein count, including the type of meat used, the presence of fillers, and the ratio of meat to fat. Comparing different brands and varieties is essential for anyone monitoring their macronutrient intake.

Protein Variation by Sausage Type and Brand

The most significant factor affecting protein content is the meat. Pork, chicken, and turkey are the most common bases for breakfast sausages, and each has a different composition. Leaner meats naturally contain more protein by weight than fattier ones. Additionally, fillers like breadcrumbs or rusk can dilute the protein concentration in cheaper sausages. Premium, high-meat-content products typically have a higher protein-to-fat ratio.

For example, two standard pork breakfast links (approx. 68g) can offer around 12 grams of protein, along with a higher fat content. Conversely, a two-link serving of chicken or turkey sausage of a similar size might contain 11-13 grams of protein but significantly less fat. Plant-based and vegetarian sausages also have their own nutritional profile, with protein often derived from soy or other plant sources.

Reading the Fine Print: Beyond the Meat

To get the most accurate picture of your sausage's protein, you must check the nutritional label. The ingredient list can reveal much about the product's quality. High-quality sausages will list meat as the primary ingredient, while lower-quality options may have more binders and fillers. The Food and Agriculture Organization of the United Nations (FAO) details how meat ingredient variations and processing can impact the final composition and consumer appeal of sausages.

Comparison of Common Breakfast Sausages


Sausage Type	Serving Size	Protein (g)	Total Fat (g)	Sodium (mg)
Pork Links (Example)	2 links (~68g)	12-13	~10-14	~480+
Chicken Links (Example)	2 links (~68g)	12-13	~2.5-3	~420-500
Turkey Links (Example)	2 links (~57g)	11	~6	~420
Veggie Sausage (Example)	Per 77g	13.7	7.6	487
Homemade Turkey (Lean)	1 patty (~42g)	9	5	~39

Note: Nutritional information varies widely by brand and specific product. The table provides general reference values based on typical examples and search result data.

How to Maximize Protein and Choose Healthy Options

For those seeking a higher protein intake with less fat and sodium, there are several strategies. Opting for leaner meats like chicken or turkey is a great start. Furthermore, making your own homemade breakfast sausage offers complete control over ingredients, allowing you to use lean ground meat and reduce sodium and fillers significantly. Cooking methods also play a part. Grilling, baking, or air-frying can reduce added fats, making for a healthier meal overall. Pairing sausage with other high-protein foods, such as eggs or Greek yogurt, can boost your breakfast's protein content even further.

High-Protein Alternatives and Balanced Breakfast Ideas

If you want to move away from processed sausages, many other protein-rich foods can form the foundation of a healthy breakfast. Options include eggs, Greek yogurt with nuts and berries, or chia seed pudding. These alternatives can also help stabilize blood sugar levels, prevent mid-morning energy slumps, and regulate appetite. Ultimately, a balanced breakfast, rich in a variety of nutrients, is key to starting your day off right.

The Importance of a Balanced Diet

While sausages can be part of a balanced diet, it's crucial to consider them in the broader context of your overall nutrition. Regular consumption of processed meats high in saturated fat and sodium can have adverse health effects, including an increased risk of heart disease and type 2 diabetes. Enjoying sausages in moderation and focusing on whole foods for the majority of your meals is a recommended approach. For recipes and tips, visit reputable health and cooking websites like the Fountain Avenue Kitchen, which offers a great homemade breakfast sausage recipe.

Conclusion

In summary, the protein in two breakfast sausages is not a fixed number. It can range from approximately 8 to 13 grams, but this depends heavily on the brand and meat type. For higher protein, less fatty options, look for leaner chicken or turkey sausages, or consider making your own at home. Always read nutrition labels carefully and enjoy processed meats in moderation as part of a varied and healthy diet.

Frequently Asked Questions

Yes, breakfast sausages contain a moderate amount of protein. A two-link serving provides about 8 to 13 grams, which can contribute to your daily protein intake, especially when paired with other protein-rich foods.

Gram for gram, the total protein content is often comparable between chicken and pork sausages. However, chicken sausage is typically leaner, meaning you get a similar protein amount with less saturated fat.

The cooking method does not change the total protein content of the sausage itself. However, it can affect the overall fat and calorie count of your meal. For instance, pan-frying with oil adds fat, while baking or air-frying is a leaner option.

Many brands offer reduced-sodium versions, particularly in the chicken and turkey varieties. Making homemade sausage also gives you complete control over the salt content.

Two standard breakfast sausages often contain more protein than a single large egg, which has about 6 grams of protein. However, protein content in sausage varies more widely by brand and type.

Yes, many plant-based and vegetarian sausages are designed to be good sources of protein, often using ingredients like soy. Check the label, as protein can range from 8 to over 13 grams per serving depending on the brand.

A protein-rich breakfast can support weight management by increasing feelings of fullness and helping regulate appetite throughout the day, which may lead to reduced calorie consumption at later meals.