is bacon or pepperoni healthier

Is Bacon or Pepperoni Healthier? An In-Depth Comparison

When it comes to cured meats, bacon and pepperoni are two of the most popular choices. Both pack a punch of savory smoky flavor and can take dishes like pizza sandwiches, pasta and more to the next level.

However, most nutrition professionals agree that neither are exactly health foods. They tend to be high in sodium, fat, nitrates and other potentially harmful compounds.

So if you had to choose one, which is the healthier option – bacon or pepperoni? In this article, we’ll compare the nutrition facts, ingredients, processing methods and health effects of both to help you decide.

Nutrition Facts

First, let’s look at the basic nutrition facts for bacon and pepperoni:

Pepperoni Nutrition Facts (per 1 oz)

• Calories: 80
• Total Fat: 7g
• Saturated Fat: 3g
• Sodium: 330mg
• Carbs: 1g
• Protein: 4g

Bacon Nutrition Facts (per 1 slice)

• Calories: 43
• Total Fat: 3g
• Saturated Fat: 1g
• Sodium: 190mg
• Carbs: 0g
• Protein: 3g

As you can see, pepperoni packs a stronger calorie and sodium punch per ounce compared to bacon. It also contains more than double the saturated fat.

On the other hand, bacon is very high in sodium and contains no carbs, while pepperoni contains a small amount of carbs from fillers and sugar.

Both are high in fat, with almost all calories coming from fat. They are also low in vitamins, minerals and other beneficial nutrients.

Ingredients

Here are the basic ingredients in bacon and pepperoni:

Pepperoni Ingredients:

• Pork and/or beef
• Pork fat
• Salt
• Sugar
• Spices
• Paprika powder
• Garlic powder
• Sodium nitrite

Bacon Ingredients:

• Pork belly meat
• Water
• Salt
• Sugar
• Sodium nitrite
• Smoke flavoring

The main difference is that pepperoni contains a variety of spices like paprika and garlic, while bacon gets most of its flavor from smoke.

Both meats go through a curing process using sodium nitrite, which gives them their characteristic pink color and smoky, savory taste.

Additionally, pepperoni contains fillers like soy protein and corn syrup to reduce shrinkage and maintain the texture. Bacon doesn’t require fillers.

Overall, bacon has a simpler ingredient list compared to pepperoni’s more complex spice mix and fillers. However, both undergo heavy processing and contain concerning compounds like sodium nitrite.

Sodium Nitrite Controversy

Sodium nitrite deserves special mention. This synthetic preservative gives cured meats their appetizing color and distinctive taste. It also prevents botulism and other forms of food poisoning (1).

However, there are concerns that nitrites combine with amino acids in the body to form cancer-causing N-nitroso compounds (2).

Studies on the cancer risk of processed meats have been mixed. Some associate nitrites with colorectal and stomach cancer, while others find limited evidence (3, 4).

The World Health Organization (WHO) and American Institute for Cancer Research (AICR) both classify processed meats as “carcinogenic to humans” and recommend limiting intake (5, 6).

This doesn’t mean you will definitely get cancer if you eat bacon or pepperoni. But it does suggest that limiting these products is wise to reduce your overall risk.

Other Ingredients

Aside from nitrites, bacon and pepperoni also contain large amounts of salt, which has been linked to high blood pressure.

Pepperoni contains added sugar, which provides empty calories and no nutrition. Excess sugar intake is tied to obesity, diabetes and heart disease (7).

It also includes “anti-caking” agents like silicon dioxide to prevent clumping. Though these compounds are considered safe, some prefer to avoid them.

Finally, pepperoni contains soy or other fillers, which people with food sensitivities or allergies may wish to avoid.

Processing Methods

Here is a quick overview of how bacon and pepperoni are made:

Pepperoni Processing

1. Meat trimmings are ground and mixed with fat, salt, spices and curing agents.

2. The meat mixture is stuffed into casings, then dried and fermented to enhance flavor.

3. Pepperoni sticks are smoked using natural smoke or liquid smoke to add flavor.

4. Once fully cured, the pepperoni is sliced to the desired thickness.

Bacon Processing

1. Pork bellies are cured for 1–2 days using salt, nitrites, sugar and spices.

2. They are placed in cold storage for up to 28 days to complete the curing process.

3. Bacon is then smoked for hours over burning wood chips or heated pipes to add signature flavor.

4. Slices are cut to the desired thickness and packaged.

Pepperoni undergoes a more complex curing process with fermentation and smoker flavors added. Bacon is relatively simpler, relying mostly on salt curing and natural smoke.

While traditional smoking uses real wood, large producers often use artificial smoke flavoring. But overall, both meats are heavily processed.

Health Effects

Now let’s compare some of the main health effects associated with eating bacon and pepperoni.

Cancer Risk

As mentioned, the nitrites used to cure meats may damage DNA and increase cancer risk. Studies link processed meats like bacon and pepperoni to increased colorectal, stomach and prostate cancer (8, 9, 10).

However, the makeup of these meats can also play a role. Bacon contains heme, the iron-rich pigment that gives red meat its color. Heme releases carcinogens in the digestive tract that may increase cancer risk (11).

Overall, the WHO places bacon and pepperoni in the same category of carcinogenicity. However, their composition suggests bacon may potentially pose a greater risk.

Heart Health

The high sodium content of bacon and pepperoni is concerning for heart health. Eating too much sodium can increase blood pressure, a major risk factor for heart attack and stroke (12).

Again, pepperoni seems worse with nearly double the sodium content of bacon. But both are high sodium foods that should be enjoyed sparingly.

Obesity and Diabetes

Bacon and pepperoni are high in calories and fat, including belly-busting saturated fat. Regularly indulging can lead to weight gain over time, increasing your risk of obesity, diabetes and metabolic syndrome (13).

And pepperoni contains added sugars, an unnecessary source of empty calories that can increase the risk of excess weight and poor blood sugar control (14).

Food Safety

Processed meats like bacon and pepperoni are more vulnerable to contamination with harmful bacteria like Listeria and Clostridium botulinum (15).

If good manufacturing practices are not followed or temperature control is inadequate, life-threatening foodborne illness can result.

This is especially concerning for vulnerable groups like young children, pregnant women, the elderly and those with weak immune systems.

The more complex processing of pepperoni could make it more prone to bacterial contamination compared to relatively simpler bacon curing. But both come with safety concerns.

The Bottom Line

So to sum up this nutritional showdown, is bacon or pepperoni healthier?

Unfortunately, neither can be considered a healthy choice. Here are some key takeaways:

• Pepperoni is higher in calories, sodium, fat and nitrites compared to bacon.
• Bacon contains compounds like heme that may increase cancer risk.
• Both are processed meats linked to increased risk of chronic diseases.
• Pepperoni undergoes more complex curing and contains fillers and sugars.
• But bacon is smoked more heavily, which may form carcinogens.
• Pepperoni may also pose a higher risk of foodborne illness.

Overall, pepperoni appears to be slightly less healthy than bacon when you compare their nutrition facts and ingredients. But both should be eaten sparingly as part of a healthy diet.

To lower your risk of chronic illness, the WHO recommends limiting processed meat intake to 18 oz (500g) per week. Consider swapping these fatty meats for healthier protein sources like fish, beans, nuts or low-fat dairy instead.

When craving the iconic taste of bacon or pepperoni, opt for nitrite-free versions or find recipes that include them as a flavoring rather than focus. This allows you to get the delicious flavor without all the baggage.

But for an occasional indulgence alongside a balanced diet and active lifestyle, either can be enjoyed in moderation as part of an overall healthy pattern of eating.

At the end of the day, it’s about finding balance. By understanding how different foods impact your health, you can make informed choices to suit your individual nutrition needs and goals.