Bacon vs Sausage: Calories, Protein & Which Is Better?
Two rashers of bacon (28g) have about 151 calories and 10.4g of protein, while a large pastry-wrapped sausage roll (130g) has about 536 calories and 18.2g of protein. The gap is large mainly because a sausage roll includes a buttery pastry casing, not just sausage meat — a plain grilled sausage link alone would sit much closer to bacon’s calorie range.
🥓 Bacon (cooked)
Calories per 100g: ~541 kcal
Per 2 rashers (28g): ~151 kcal
Protein: 10.4g · Carbs: 0.4g · Fat: 11.8g
Fiber: 0g
Best for: a smaller, calorie-controlled breakfast protein
🍞 Sausage Roll
Calories per 100g: ~412 kcal
Per 1 large roll (130g): ~536 kcal
Protein: 18.2g · Carbs: 42.9g · Fat: 33.8g
Fiber: 2g
Best for: a heartier, pastry-wrapped snack or breakfast item
Bacon vs Sausage: side-by-side comparison
| Factor | Bacon | Sausage (Roll) | Better choice |
|---|---|---|---|
| Calories (per 100g) | ~541 kcal | ~412 kcal | Sausage Roll (lower per gram, but servings differ) |
| Calories (typical serving) | ~151 kcal (28g, 2 rashers) | ~536 kcal (130g roll) | Bacon |
| Protein (per 100g) | 37g | 14g | Bacon |
| Carbs (per serving) | 0.4g | 42.9g | Bacon (the pastry casing drives sausage roll’s carbs) |
| Fat (per serving) | 11.8g | 33.8g | Bacon |
| Sodium | ~590mg per 100g | ~850mg per 100g | Bacon (lower, though both are high) |
| Typical serving size | 2 rashers (28g) | 1 large roll (130g) | — |
| Weight loss suitability | Good in small portions | Occasional treat — high calorie from the pastry | Bacon |
| Muscle gain suitability | Good — high protein density | Fair — protein present but diluted by pastry calories | Bacon |
| Best use case | A smaller, flavorful breakfast protein | A heartier snack, bakery item or on-the-go breakfast | Depends on how hungry you are |
Bacon values come directly from the CalorieMetrica database, also used by the Food Compare tool and Meal Planner. CalorieMetrica does not have a generic plain "Sausage" (meat-only, no casing) entry; this page uses the verified Sausage Roll entry as the closest available proxy, though it includes a pastry casing that a plain grilled sausage link would not have. See Bacon Calories and Sausage Roll Calories for more detail.
Calories: bacon vs sausage
Two rashers of bacon come to about 151 calories, while a large sausage roll comes to about 536 calories — a striking gap that is only partly about the meat itself. A sausage roll wraps sausage meat in a buttery, flaky pastry casing, and that pastry contributes a large share of the calorie and fat count. If you compared bacon against a plain grilled sausage link with no pastry, the numbers would sit much closer together.
Serving size plays a role too: two bacon rashers is a relatively small, light portion (28g total), while a large sausage roll is a substantially bigger single item (130g). Compare bacon against a similarly-sized amount of plain sausage meat, and the calorie gap narrows considerably — the pastry casing is the real difference-maker here, not sausage meat versus bacon.
Nutrition comparison
Bacon is considerably more protein-dense per gram — about 37g of protein per 100g versus roughly 14g per 100g for a sausage roll, since the sausage roll’s pastry dilutes the meat’s protein contribution across a larger total weight of mostly carbohydrate and fat. Bacon also carries essentially zero carbohydrate, while a sausage roll’s pastry casing adds a meaningful 43g of carbs per serving.
Both are processed meats, and both run high in sodium — bacon around 590mg per 100g and sausage roll pastry-and-filling combined around 850mg per 100g. Neither should be considered a health food; both are best enjoyed as an occasional breakfast or snack item rather than a daily habit, given the sodium and saturated fat content typical of cured and processed meats. Check your protein target with the Protein Calculator.
Which is better for weight loss?
Bacon, mainly because of its smaller, more naturally portion-controlled serving size and higher protein density per calorie. A sausage roll’s pastry casing makes it a much larger calorie commitment for a single item, more like a full meal than a side. If you love sausage, a plain grilled sausage link (without pastry) is a much more weight-loss-friendly option than a bakery-style sausage roll. Track your numbers with the TDEE Calculator and the BMI Calculator.
Which is better for muscle gain?
Bacon again, thanks to its considerably higher protein density per gram, though its fat content is also quite high, so it should not be your primary protein source in a bulking diet — pair it with leaner proteins like eggs, chicken or Greek yogurt through the rest of the day. A sausage roll’s pastry casing means you are paying a lot of calories for a comparatively modest protein return. Set your intake with the Protein Calculator and plan your day in the Meal Planner.
Which is healthier overall?
Neither is a health food — both are processed, cured or pastry-wrapped meats best kept as an occasional breakfast item rather than a daily habit. Bacon’s smaller typical serving and higher protein density make it the somewhat lighter choice per serving; a sausage roll’s pastry casing adds substantial saturated fat and refined carbohydrate on top of the sausage meat itself.
If you regularly eat processed or cured meats, be aware that many health guidelines recommend limiting processed meat intake due to sodium content and other health considerations linked to frequent consumption. If you manage blood pressure, cholesterol or have other dietary restrictions, discuss processed meat frequency with your doctor or a registered dietitian.
Practical meal examples
Weight-loss plate (~300 kcal): 2 rashers of bacon (~151 kcal) with 2 poached eggs (~155 kcal) and grilled tomato.
Muscle-gain plate (~600 kcal): 4 rashers of bacon (~302 kcal) with scrambled eggs (~200 kcal) and whole wheat toast (~90 kcal).
Balanced daily plate (~536 kcal): a sausage roll as an occasional weekend brunch item, paired with a side salad to add some volume and fiber.
Build any of these in the Meal Planner.
FAQs: bacon vs sausage
Which has fewer calories, bacon or sausage?
Two rashers of bacon (about 151 calories) have far fewer calories than a large sausage roll (about 536 calories). Much of that gap comes from the sausage roll’s buttery pastry casing rather than the sausage meat itself — a plain grilled sausage link would sit much closer to bacon’s range.
Which has more protein, bacon or sausage?
Bacon has considerably more protein per gram — about 37g per 100g versus roughly 14g per 100g for a sausage roll, since the sausage roll’s pastry dilutes the meat’s protein contribution across more total weight.
Is bacon healthier than a sausage roll?
Bacon is generally the lighter choice per typical serving, with a smaller portion size and higher protein density. Both are processed meats best enjoyed occasionally rather than daily, given their sodium and saturated fat content.
Why is a sausage roll so much higher in calories than bacon?
A sausage roll wraps sausage meat in a buttery, flaky pastry casing, which contributes a large share of its calorie and fat count. Comparing bacon to a plain grilled sausage link without pastry would show much closer calorie figures.
Is bacon or sausage better for weight loss?
Bacon is generally better for weight loss due to its smaller, more naturally portion-controlled serving and higher protein-to-calorie ratio. If you prefer sausage, choose a plain grilled link over a pastry-wrapped sausage roll to keep calories in check.
Can I eat bacon or sausage every day?
Neither is recommended as a daily habit. Both are processed or cured meats, and regular high intake of processed meat is linked to increased health risks in some studies. Enjoy either as an occasional breakfast item, and discuss frequency with your doctor if you have specific health concerns.
Related pages
Keep going
Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, find your calorie target with the TDEE Calculator, or check protein needs with the Protein Calculator.
📊 CalorieMetrica does not have a generic plain "Sausage" (meat-only) entry; this page uses the verified Sausage Roll entry, which includes a pastry casing not present in a plain grilled sausage link. See Data Sources.