Is Sausage More Nutritious Than Bacon? A Complete Comparison

December 11, 2025 •

4 min read

While both are processed meats, a 2025 analysis shows that per typical serving, bacon often has fewer calories and less fat than many standard pork sausages. Deciding if sausage is more nutritious than bacon depends heavily on the specific product and portion size.

Quick Summary

A nutritional showdown between bacon and sausage highlights variances in calories, fat content, and protein. The healthier option hinges on the specific product type, preparation method, and controlled portions.

Key Points

Nutrient Density Varies by Type: Whether sausage is more nutritious than bacon depends entirely on the type and brand. A lean chicken sausage is a much healthier option than fatty pork bacon.
Serving Size is Crucial: While a single serving of bacon may have fewer calories and fat, a typical sausage serving can be much larger and contain more fat overall.
Bacon Can Cook Down Leaner: Frying bacon can render off a significant amount of fat, especially if it's cooked on a rack, which can make it a leaner choice than a cooked sausage patty.
Sausage Offers More Lean Alternatives: Sausage has a wider variety of options, including healthier chicken, turkey, and lean pork versions that offer less fat and calories.
Moderation is Key for Both: Both are processed meats high in sodium and saturated fat. Neither is a health food, and both should be enjoyed in moderation within a balanced diet.
Bacon is Generally Less Processed: Standard bacon, made from whole pork belly, is typically less processed than sausage, which is a composite of ground meat and fillers.

The classic breakfast debate: is sausage more nutritious than bacon? The answer is not as simple as it seems, as both are processed meats with high fat and sodium content. The final verdict depends largely on the specific type of product, how it's prepared, and the portion size. This guide will provide a comprehensive comparison of the nutritional values, processing methods, and healthier alternatives to help you make an informed choice for your diet.

Nutritional Breakdown: Bacon vs. Sausage

When we compare standard varieties of each, some key differences emerge. Bacon is made from cured pork belly, while sausage is a blend of ground meat (pork, beef, or poultry) mixed with fat, fillers, and spices. This fundamental difference in composition impacts their nutritional profiles.

Calories, Fat, and Protein

Calories and Fat: On a per-serving basis, standard bacon often contains fewer calories and less fat than typical pork sausage links or patties. This can be misleading, however, as serving sizes are often smaller for bacon (e.g., 2 slices) compared to sausage (e.g., 2 links or 1 patty). Additionally, bacon's fat can be rendered off during cooking, further reducing its final fat content.
Protein: Sausage often offers a slightly higher protein content per typical serving. For example, some sausage links can contain more protein than a couple of bacon slices. This makes sausage a potential choice for those prioritizing protein intake, but the added fat and calories must be considered.

Sodium and Processing

Sodium: Both bacon and sausage are high in sodium due to curing and processing. Excessive sodium intake can contribute to high blood pressure, making portion control vital for both options.
Processing: Bacon is generally considered less processed than most standard sausages, as it is a whole cut of meat. Sausage, by its nature, is a composite food made from ground meat and other ingredients, which can include various additives and fillers. Healthier, less processed sausages made from 100% meat and minimal additives are available.

Comparison Table: Pork Bacon vs. Pork Sausage (Typical Servings)


Nutrient	2 Slices Pork Bacon (~16g)	1 Pork Sausage Patty (~43g)
Calories	89	174
Protein	5.8g	6.5g
Total Fat	7.0g	17.0g
Saturated Fat	~2g	8g (estimated, varies)
Sodium	355mg	310mg

Note: Values are approximate and vary significantly by brand and preparation.

Making Healthier Choices

Choose Leaner Meats: Opt for leaner sausage varieties made from turkey or chicken. These options are significantly lower in fat and calories than their pork counterparts, though sodium levels can still be high.
Look for Uncured Options: Seek out uncured bacon or sausage, which are made without added nitrates or nitrites. While still processed, this may be a preference for some health-conscious consumers.
Prioritize Quality: When possible, choose products from reputable sources that use higher-quality meat and fewer fillers. Checking the ingredient list is crucial.
Control Portions: Due to high fat and sodium, moderation is key for both meats. A single link or a couple of slices is a reasonable serving size.
Use Healthier Cooking Methods: Grilling or baking bacon on a rack allows excess fat to drip away, while frying in a pan forces the meat to sit in its own fat.

The Role of Variety

Sausage offers a wider range of options, including leaner, healthier varieties that are not always available for bacon.

Turkey Sausage: A great alternative that provides a similar flavor profile with much less fat. Always check labels for specific nutritional information.
Chicken and Apple Sausage: This variation often has a low-fat content and added flavor from fruit and spices.
Canadian Bacon: This is a much leaner option than standard bacon, as it is made from the pork loin rather than the fatty belly.

Ultimately, whether sausage is more nutritious than bacon comes down to the specific product on your plate. A carefully selected chicken sausage may be a better choice than fatty pork bacon, while a single, crispy strip of bacon could be a healthier option than a large, oily pork sausage patty. A balanced breakfast, featuring lean proteins, is the healthiest option. For detailed information on food nutrient composition, consult resources like the USDA FoodData Central database.

Conclusion: Which Breakfast Meat is Best?

The answer to "Is sausage more nutritious than bacon?" is nuanced and depends on the specific type of meat and portion size. For those seeking fewer calories and fat in a small portion, a few crisp slices of bacon might be the better choice. For those who want more protein and don't mind higher fat, some sausage varieties might be preferred, especially leaner chicken or turkey options. However, as both are processed meats, they are best consumed in moderation as part of a varied diet that includes plenty of fruits, vegetables, and whole grains. Always check the nutrition label for the most accurate information before making your choice.

Frequently Asked Questions

It depends on the specific product and serving size. A typical serving of sausage links may have more protein than a two-slice serving of bacon, but thicker, higher-quality bacon might offer more protein per slice. Always check the nutrition label for the most accurate comparison.

Yes, in most cases. Lean turkey sausage is significantly lower in fat and calories than conventional pork bacon. However, it is important to compare the sodium content, as both can be high in salt.

Yes, cooking bacon by methods like baking it on a rack allows much of the fat to render off, reducing the final fat and calorie content compared to pan-frying.

Both bacon and sausage are typically low in carbohydrates and can fit into a ketogenic diet. However, since fat is a key component of keto, the higher fat content in many sausage varieties can be beneficial. Leaner bacon or sausage can also be used to manage calories.

Eat them in moderation, choose leaner alternatives like turkey or chicken sausage, and cook them in healthier ways (grilling or baking) to minimize fat intake. Pair them with vegetables, fruits, and whole grains to create a more balanced meal.

Canadian bacon is generally considered the healthiest type of bacon. It is made from pork loin and is much leaner, with fewer calories and less fat, than traditional strip bacon made from pork belly.

Uncured sausages are typically made without added chemical nitrates or nitrites. While this may be preferred by some, they are not necessarily lower in fat or sodium. The overall nutritional profile still depends on the meat and other ingredients.