Bacon and sausage each contain several grams of complete protein per serving, and each provides all nine amino acids you need in your diet. Your body uses protein to maintain lean muscle mass and hormone balance, aid in brain function and keep your other tissues healthy and functional. The average American needs approximately 0.4 grams of protein per pound of body weight each day, according to Iowa State University. This translates to 60 grams of protein daily for the average 150-pound individual. A 3-ounce serving of bacon contains 29 grams of protein, while sausage offers 13 grams per serving.
Bacon and sausages provide vitamin B-12, a nutrient important for healthy red blood cells. Vitamin B-12 allows you to make hemoglobin, the protein your blood needs to transport oxygen. Consuming enough B-12 also helps you metabolize fats and protein, plays a role in brain function and protects you from the nerve damage that can result from vitamin B-12 deficiency. A 3-ounce serving of bacon provides 1 microgram of vitamin B-12 -- 42 percent of your daily recommended intake, according to the Office of Dietary Supplements. Sausage contains slightly less vitamin B-12 -- 0.8 micrograms, or 33 percent of your daily recommended intake, per serving.
Sausage and bacon contain iron, an essential mineral also important for hemoglobin production. Each hemoglobin protein contains four iron atoms, and consuming enough iron in your diet helps ensure that you can make enough hemoglobin to support red blood cell function. Iron also makes up a component of myoglobin, a protein your muscles use to store oxygen. A 3-ounce serving of bacon provides 0.8 milligrams of iron, while an equivalent serving of sausage provides 1.1 milligrams. Both foods help you reach your recommended daily iron intake -- 18 milligrams for women and 8 milligrams for men, according to the Linus Pauling Institute.
Precautions and Healthier Options:
Despite their beneficial nutrient contents, you should limit your bacon and sausage intake. Both foods contain saturated fat, a type of fat that raises your blood cholesterol levels. They also contain ample amounts of sodium -- a 3-ounce serving of bacon boosts your sodium intake by 1,461 milligrams, while an equivalent serving of sausage contains 665 milligrams. Consuming foods high in sodium increases your blood pressure, posing a threat if you're already at risk of hypertension or heart disease. Opt for low-fat and low-sodium sausage when available, and try turkey bacon as a lower fat alternative to pork bacon.