Ever wonder which breakfast meat is better for you, bacon or sausage? Both are tasty, but they have different nutritional profiles. Let's dive into the details to see how they compare in terms of calories, protein, fats, vitamins, minerals, blood sugar impact, and more.

Key takeaways

• Both bacon and sausage are high in calories and saturated fat.
• Sausage contains more B vitamins like thiamin, riboflavin, and niacin.
• Bacon and sausage have similar protein content per serving.
• Sausage is a great source of potassium, while bacon has more sodium.
• Both meats contain Omega-3 and Omega-6 fatty acids, but in different amounts.
• Use the free January app to see calorie and macro information, as well as how both bacon and sausage would affect your blood sugar.

Blood sugar impact of bacon vs sausage

A super easy way to see the nutritional differences in foods is by using the free January app. As you can see in the above image, the app shows the macro information of both bacon and sausage, along with the predicted blood sugar impact. In both cases, the impact is low, meaning if you're concerned about blood sugar management — as we all should be, whether we're healthy or not — neither option will spike your blood sugar. This is due to the little-to-no carb content and high protein. Clearly, macros can vary based on serving size, but we'll dive into that more later. With the January app, you can look up the food you're choosing between at your local grocery shop and get instant access to the macro and blood sugar impact, so you can make the best choice possible for your health goals.

The January app is completely free to download and use. You can even take a photo of your meal and instantly get the macro information and the predicted glucose response. Whether at a restaurant, in the grocery store, or rummaging around the pantry, we always keep the January app on hand to help us make the best choices for our health goals.

You can download the January app for free here.

Calories and carbs in bacon vs sausage

Caloric content

When it comes to calories, both bacon and sausage pack a punch. Sausage typically has a higher number of calories per 100g, which is where portion control is important. Three slices of bacon have around 162 calories, assuming you don't cook it in too much oil. A big beef link could have 300+ calories. If you're watching your calorie intake, bacon might be the better option.

Carbohydrate levels

Both bacon and sausage are low in carbs, making them suitable for low-carb diets. Sausage contains about 1.9 grams of total carbs per 100 grams, whereas bacon has negligible amounts. If you're counting carbs, both options are pretty safe, but sausage has a slight edge with its minimal carb content.

Protein power: bacon vs sausage

Protein content

Again, serving size is everything here. In general though, the protein content is going to be pretty similar between the two. Around 11g of protein for an average serving.

Amino acid profile

Both bacon and sausage offer a variety of amino acids, which are the building blocks of protein. However, the specific amino acid profile can vary depending on the type of meat and the ingredients used in the sausage. Generally, sausage made from pork or beef will have a more diverse amino acid profile compared to bacon.

Fat content

When it comes to fat, both bacon and sausage have their own unique profiles. Let's break it down further.

Saturated fats

Bacon and sausage both contain saturated fats, but the amounts can vary. Bacon typically has a higher percentage of saturated fats compared to sausage. This type of fat is often linked to higher cholesterol levels.

Unsaturated fats

Unsaturated fats are generally considered healthier. Sausage usually has a bit more unsaturated fats than bacon. These fats can help improve heart health.

Trans fats

Trans fats are the least healthy type of fat. Both bacon and sausage contain small amounts of trans fats, but it's best to limit these as much as possible.

Important: The type of fat you consume can impact your overall health. Always check the nutritional labels to make informed choices.

Vitamins in bacon and sausage

Sausage contains more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate, and Vitamin B12 compared to bacon. It also has 12 times more calcium and 862% more iron than bacon. Additionally, sausage is a rich source of Vitamin D, Vitamin E, and Vitamin K. Both bacon and sausage provide essential nutrients like Vitamin B12, crucial for oxygen transport and nerve protection. When it comes to minerals, sausage outshines bacon in terms of calcium and potassium content.

Potassium levels

When it comes to potassium, sausage is an excellent source. In fact, it has 21 times more potassium than bacon. To put it in numbers, bacon has only 15mg of potassium per 100 grams, while sausage boasts a whopping 339mg. This makes sausage a better choice if you're looking to boost your potassium intake.

Sodium content

Both bacon and sausage are known for their high sodium content, but there are differences. Bacon tends to have more sodium compared to sausage. This is something to keep in mind if you're watching your sodium levels for health reasons. While both are high in sodium, moderation is key to enjoying these foods without overdoing it.

Omega fatty Acids: bacon vs sausage

Omega-3

When it comes to omega-3 fatty acids, bacon has more alpha-linoleic acid (ALA) than sausage per 100 grams. However, sausage contains more DPA than bacon. Here's a quick breakdown:

• Bacon: 0.476g ALA, ~0.004g DHA, ~0.007g EPA
• Sausage: 0.184g ALA, ~0.024g DPA

Omega-6

Comparing omega-6 fatty acids, bacon has more linoleic acid than sausage per 100 grams. Here's how they stack up:

• Bacon: 9.426g linoleic acid
• Sausage: 4.267g linoleic acid

Including omega-3 fatty acids in your diet can help reduce the risk of heart failure and coronary issues. If you're looking to make healthier choices, consider replacing bacon and sausage with low-sodium, nitrate-free turkey or veggie bacon.

Visualizing nutritional differences

Custom portion sizes

When comparing bacon and sausage, it's helpful to look at different portion sizes. For example, a slice of bacon and a sausage link might be more common servings than a gram-for-gram comparison. This way, you can see how they stack up on your breakfast plate.

Conclusion

In the end, both bacon and sausage have their own pros and cons when it comes to nutrition. They are both high in calories and saturated fats, which means they should be eaten in moderation. Sausage tends to have more vitamins and minerals, like thiamin and potassium, making it a slightly better choice if you're looking for those nutrients. On the other hand, bacon has a bit more protein per serving. So, whether you choose bacon or sausage, it's all about balance and making sure you enjoy them as part of a varied diet. Remember, the best choice is the one that fits your nutritional needs and taste preferences.

Frequently asked questions

Which has more calories, bacon or sausage?

Both bacon and sausage are high in calories, but the exact amount can vary based on the type and preparation method. Generally, sausage tends to have more calories than bacon.

Is bacon or sausage better for protein?

Sausage and bacon have comparable amounts of protein. Expect around 11g of protein for a typical serving.

Are there more vitamins in bacon or sausage?

Sausage contains more B vitamins, including thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate, and Vitamin B12. Both have their own set of vitamins, but sausage generally has more.

Which is healthier: bacon or sausage?

Both have their pros and cons. Generally, we'd consider sausage slightly healthier due to its lower sodium content and more vitamins and minerals.

Do bacon and sausage have carbs?

Bacon and sausage are both low in carbs, but sausage can have a bit more due to added ingredients. Always check the label for specifics.

Can I eat bacon or sausage on a diet?

Yes, but in moderation. Both are high in fat and calories, so it's best to enjoy them occasionally rather than making them a daily habit.

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