Breakfast is more than just a meal, it’s a morning ritual, a comfort, and sometimes, the highlight of the day. For many of us, the sizzle of bacon or the savory aroma of sausage is what gets us out of bed with a smile. But when it comes to fueling your morning with protein, which classic breakfast star comes out on top?
This guide will break down the protein content in all your favorites, from beef bacon and Pork bacon to Hickory Smoked Bacon, Canadian Style Bacon, and the full lineup of sausages like Pork Breakfast Sausage, Sausage Patties, Pork Sausage Patties, and even Hot Italian Sausage. We’ll answer your top questions, share tips, and help you choose the best protein for your morning plate.
Why Protein at Breakfast Matters
Protein is the powerhouse of your breakfast. It helps build and repair muscles, keeps you full longer, and gives you the energy to start your day strong. That’s why so many people look for high protein breakfast ideas and want to know the protein content in sausage and bacon.
But which breakfast favorite is the better source of protein? Let’s dive in!
What’s in Bacon and Sausage?
Before we compare protein, let’s see what goes into these breakfast classics.
Bacon
Bacon is usually made from pork belly, but you’ll also find beef bacon and even turkey bacon. At Frank’s Butcher Shop, bacon is dry-aged for at least 14 days, bringing out rich flavors and tenderness.
• Pork bacon: The classic, salty, and crispy favorite.
• Beef bacon: Made from beef, often leaner but still flavorful.
• Hickory Smoked Bacon: Smoked over hickory wood for a deep, smoky taste.
• Canadian Style Bacon: Leaner, made from pork loin, and often round and thick.
Sausage
Sausage is made by grinding meat (usually pork, beef, or chicken), mixing with spices, and forming into links or patties.
• Pork Breakfast Sausage: Mild, juicy, and seasoned for breakfast.
• Sausage Patties: Flattened rounds, easy to cook and stack on sandwiches.
• Pork Sausage Patties: Classic, savory, and perfect for breakfast plates.
• Hot Italian Sausage: Spicy, herby, and often enjoyed beyond breakfast.
Comparing Protein: Bacon vs. Sausage
Let’s get to the big question: which has more protein?
Bacon’s Protein Power
A typical slice of Pork bacon has about 3 grams of protein. Beef bacon is similar, sometimes a little higher if it’s lean. Canadian Style Bacon stands out because it’s cut from the loin, not the belly, so it’s leaner and has about 5-6 grams of protein per slice. Hickory Smoked Bacon will have about the same protein as regular pork bacon, but with extra smoky flavor.
Sausage’s Protein Punch
When it comes to sausage, there’s a lot of variety. A small Pork Breakfast Sausage link (about 28g) has about 3.2 grams of protein per link, or 6.4 grams for two links. A serving of Sausage Patties (about 50g) provides around 6-7 grams of protein. Pork Sausage Patties deliver a similar amount, with about 6 grams of protein per patty.
If you like a little spice, a 4 oz serving of Hot Italian Sausage packs about 10 grams of protein. Larger sausage servings, like two large sausage patties can easily match or surpass the protein in bacon.
The Winner?
If you’re looking for the most protein per slice, Canadian Style Bacon usually wins among the bacon options. But if you compare by serving size, Hot Italian Sausage and a full serving of Pork Breakfast Sausage can easily match or surpass bacon’s protein content, especially in larger portions. In the end, it really depends on the type and serving size you enjoy most.
Nutrition Showdown: More Than Just Protein
Protein is important, but let’s also look at fat, calories, and sodium.
Bacon Nutrition
• Pork bacon: High in fat (especially saturated fat), about 42 calories and 3 grams of fat per slice.
• Beef bacon: Sometimes leaner, about 30-40 calories per slice.
• Hickory Smoked Bacon: Similar to pork bacon, with a smoky twist.
• Canadian Style Bacon: Leanest, about 30 calories and 1 gram of fat per slice.
Sausage Nutrition
• Pork Breakfast Sausage: About 100 calories and 8 grams of fat per link.
• Sausage Patties: 90-120 calories, 7-9 grams of fat per patty.
• Pork Sausage Patties: Similar to regular patties, depending on the recipe.
• Hot Italian Sausage: 120-150 calories and 10-12 grams of fat per link.
Sodium
Both bacon and sausage can be high in sodium, so watch your portions if you’re concerned about salt.
Cooking Tips for Perfect Bacon and Sausage
How you cook your breakfast meats can change the flavor, texture, and even nutrition.
For bacon, oven-baking is a game changer. It’s less messy, cooks evenly, and you can make a big batch at once. If you’re curious about the perfect way to bake bacon, you’ll find helpful tips on no-mess, crispy bacon in our kitchen guide.
When it comes to thickness, some people love thick-cut bacon for a chewy bite, while others prefer thin-cut for extra crispiness. The thickness can also affect how much protein you get per slice, so it’s worth considering for your favorite recipes.
For sausage, grilling or baking can help reduce extra fat, while pan-frying gives you that classic crispy edge.
Which Tastes Better?
Taste is personal! Some people crave the smoky, salty crunch of Hickory Smoked Bacon, while others love the juicy, spiced flavor of sausage. If you want something leaner, Canadian Style Bacon is a great pick. And if you like beef, beef bacon brings a rich, hearty taste that’s different from pork.
Trying different types is the best way to find your favorite. You can even mix and match for a breakfast plate that has it all.
Healthier Choices for Your Plate
Want a healthier breakfast? Here are some tips:
• Choose Canadian Style Bacon or turkey sausage for less fat.
• Pair your bacon or sausage with eggs, whole grain toast, or fruit for a balanced meal.
• Watch your portions-enjoy bacon or sausage as a treat, not the main event every day.
• Look for options with less added sugar or sodium.
Small changes can help you enjoy your favorites while meeting your nutrition goals.
Popular Bacon and Sausage Types at Frank’s Butcher Shop
At Frank’s Butcher Shop, you’ll find a variety of bacon and sausage options, all made with care. Our Pork bacon is cut thick for maximum taste, and their Hickory Smoked Bacon is a customer favorite for its bold, smoky flavor.
If you’re looking for something lean, Canadian Style Bacon is a great choice. It’s perfect for breakfast sandwiches or as a protein boost in salads and wraps.
For sausage lovers, We offer Pork Breakfast Sausage, classic Sausage Patties, savory Pork Sausage Patties, and spicy Hot Italian Sausage. All are made with top-quality meat and just the right blend of spices.
Frequently Asked Questions
Q. Which has more protein, bacon or sausage?
A. It depends on the type. Canadian Style Bacon and larger sausage links or patties like Hot Italian Sausage usually have the most protein per serving. Always check the nutrition label for the exact amount.
Q. Is beef bacon healthier than pork bacon?
A. Beef bacon can be leaner, especially if made from high-quality beef. It’s a good option if you want something different from pork.
Q. What is the healthiest bacon?
A. Canadian Style Bacon is leanest, with less fat and more protein. Turkey bacon is another lean choice, but check for added ingredients.
Q. Can I eat bacon or sausage on a keto diet?
A. Yes! Both are low in carbs, making them keto-friendly. Look for options with less sugar and fewer additives.
Q. How can I make my bacon less greasy?
A. Try baking it on a rack in the oven. The fat drips away, leaving you with crispy, less greasy bacon.
Q. Is sausage always made from pork?
A. No, you can find sausage made from beef, chicken, turkey, or even plant-based ingredients.
Q. What’s the difference between regular bacon and Canadian Style Bacon?
A. Regular bacon is made from pork belly and is fattier. Canadian Style Bacon is made from pork loin, so it’s leaner and round.
Making Your Choice: Bacon or Sausage?
So, which should you pick for your next breakfast? If you want the most protein per slice, Canadian Style Bacon is a top choice. If you love classic flavor, Pork bacon or Hickory Smoked Bacon are delicious. For something different, try beef bacon for a rich, hearty taste.
Sausage is also a great source of protein, especially if you choose leaner types like Pork Breakfast Sausage or Sausage Patties. And if you like a little spice, Hot Italian Sausage brings plenty of flavor and protein to your plate.
Both bacon and sausage can fit into a healthy breakfast when enjoyed in moderation and paired with other good foods. The best choice is the one you enjoy most and that fits your nutrition goals.
Explore More and Find Your Favorites
Curious about the best way to cook bacon, or whether thick-cut or thin-cut is better for your favorite recipes? Or maybe you want to try a new type of sausage for your next breakfast spread? The team at Frank’s Butcher Shop is always happy to help you pick the perfect cut or answer your questions about protein, nutrition, and flavor.
Take a look at Frank’s Butcher Shop’s full selection of bacon and sausage. From dry-aged beef bacon to classic pork and lean Canadian Style, plus a variety of sausage patties and links, there’s something for every breakfast lover.
Find your new favorite breakfast protein at Frank’s Butcher Shop where quality, flavor, and tradition come together for the perfect start to your day.