The General Answer: It Depends
It's impossible to provide a single, universal number for the protein content in two sausage patties because it varies considerably based on several key factors: the primary ingredient (pork, turkey, or plant-based), the specific brand, the amount of fat and fillers, and the cooking method. A good starting point for a typical breakfast patty is a range of 8 to 13 grams per two-patty serving. For example, a two-patty serving of Jimmy Dean Fully Cooked Original Pork Patties contains 8 grams of protein. Meanwhile, their fully cooked turkey version provides a higher 13 grams for the same serving size. To get a more precise idea, you must look closely at the nutrition label for the specific product you are consuming.
Protein Content by Sausage Type
The type of sausage is the biggest determinant of its protein content. Here's a breakdown of what you can expect:
Pork Sausage Patties
Often the most traditional breakfast option, pork sausage patties offer a solid protein boost. The amount can range significantly based on fat content. For instance, a fully cooked two-patty serving from Jimmy Dean provides 8g of protein, while an uncooked version from Great Value offers 12g for a similar serving size. The variance is often due to the differing fat-to-meat ratios. Leaner pork blends will naturally have a higher protein concentration per serving weight than fattier ones.
Turkey Sausage Patties
Typically a leaner alternative to pork, turkey sausage patties are often a higher-protein choice. The Jimmy Dean brand of fully cooked turkey sausage patties contains 13g of protein per two-patty serving. Similarly, the brand Cracker Barrel also offers 13g of protein in a two-patty serving. This higher protein density makes turkey patties an excellent choice for those looking to maximize protein intake while minimizing fat content.
Plant-Based Sausage Patties
For vegetarians, vegans, or those seeking a non-meat option, plant-based sausage patties have become a popular alternative. These are made from ingredients like pea protein and brown rice, and the protein content is quite competitive with traditional meat sausages. A two-patty serving of Beyond Breakfast Sausage provides 11g of plant-based protein. Impossible Foods' Savory Sausage Patties also offer 12g of protein for a two-patty serving. These products are formulated to replicate the texture and flavor of traditional sausage while delivering a comparable protein count.
Factors Affecting the Final Protein Amount
Beyond the primary ingredient, several other factors influence the final protein count of your meal:
- Fat Content: In many sausage recipes, the amount of fat is inversely related to the protein content. Fattier cuts of meat or higher fat percentages in the blend will lower the overall protein concentration per gram. The rendering of fat during cooking can also slightly alter the final nutritional values.
- Fillers and Binders: The addition of fillers and binders, such as breadcrumbs or flour, can dilute the protein concentration in a sausage patty. High-quality sausages often contain fewer fillers and therefore have a higher protein content. Some fillers are carbohydrate-based, increasing the carb count while reducing the protein proportion.
- Cooking Method: While the protein itself is not lost during cooking, certain methods can affect the overall nutritional profile. Pan-frying, for example, will cause fat to render out of the patty, which can change the final fat percentage and, in turn, slightly concentrate the protein relative to the remaining mass. For a more accurate reading, nutrition labels specify if the values are for cooked or uncooked patties.
- Brand Variations: As shown with the examples above, there can be notable differences in protein content between brands, even for the same type of meat. This highlights the importance of checking the specific product's nutrition label rather than relying on a general average.
How to Choose High-Protein Sausage Patties
If you're focused on increasing your protein intake, follow these tips to make the best choice:
- Compare Nutrition Labels: Always read the nutritional information on the packaging. This is the most reliable way to know the exact protein content for that specific product.
- Opt for Leaner Meats: Turkey and chicken sausages are generally leaner and therefore higher in protein than their pork counterparts.
- Check the Ingredient List: Look for sausages where meat is the primary ingredient and fillers are minimal. The fewer additives, the better the quality and often, the higher the protein percentage.
- Consider Plant-Based Options: Many plant-based patties offer an excellent source of protein, often rivaling or exceeding meat versions. Look for those made with pea protein or other high-protein plant sources.
- Choose Fresh Over Processed: Fresh sausage patties from a butcher often have fewer fillers and preservatives than highly-processed, pre-cooked options.
Sausage Patty Protein Comparison Table
| Sausage Type | Brand (Example) | Protein (per 2 patties) | Key Difference |
|---|---|---|---|
| Pork (Fully Cooked) | Jimmy Dean | 8g | Lower due to fat content |
| Pork (Uncooked) | Great Value | 12g | Higher potential protein when cooked |
| Turkey (Fully Cooked) | Jimmy Dean | 13g | Generally highest protein per serving |
| Turkey (Fully Cooked) | Cracker Barrel | 13g | Leaner than pork options |
| Plant-Based | Beyond Breakfast | 11g | Excellent non-meat protein source |
| Plant-Based | Impossible Foods | 12g | Comparable to meat-based protein |
Conclusion: Finding the Right Balance
Ultimately, the protein content of two sausage patties is not a fixed number but a variable influenced by the meat source, brand, and ingredient composition. By understanding these differences, you can make an informed choice that aligns with your dietary preferences, whether you prioritize a specific flavor, a low-fat option, or a plant-based alternative. For an optimal protein boost, leaner meats and certain plant-based options tend to lead the way, but checking the nutrition label remains the most reliable strategy.
