is turkey bacon a good source of protein

Is Turkey Bacon a Good Source of Protein?

Turkey bacon has become a popular alternative to regular pork bacon in recent years With its lower fat and calorie content, turkey bacon is often promoted as a healthier choice. But when it comes to nutrition, does turkey bacon deliver as a high quality protein source? I decided to take a closer look at the protein content of turkey bacon to find out if it truly measures up

What is Turkey Bacon?

First, let’s cover the basics. Turkey bacon is made from ground or finely chopped turkey meat that is shaped into strips to resemble traditional pork bacon slices. To make it look like real bacon turkey bacon undergoes a curing and smoking process to add flavor color, and preservation. The finished product tastes similar to pork bacon with its signature smoky, salty flavor.

Turkey bacon emerged in the 1970s as a lower fat alternative to regular bacon made from pork belly. It really grew in popularity over the following decades as more people looked to reduce fat and calories in their diets. The main draw of turkey bacon compared to pork bacon is that it contains less saturated fat and fewer overall calories per serving.

But despite being touted as a healthier swap, does turkey bacon actually deliver more protein than pork bacon? Let’s analyze the nutrition facts.

Turkey Bacon Nutrition Facts

Here is the protein content of turkey bacon versus regular pork bacon based on a 1-slice serving:

• Turkey bacon: 2.4 grams protein
• Pork bacon: 3.6 grams protein

So right off the bat, we see that turkey bacon contains around 30% less protein per slice compared to pork bacon. The protein levels aren’t drastically different, but pork bacon definitely wins when it comes to protein density.

Drilling deeper into the nutrition labels shows why turkey bacon lags behind in protein content:

• Turkey bacon is made from lean turkey breast meat, which is lower in fat and protein than pork.
• To mimic the taste and texture of pork bacon, turkey bacon contains fillers and binders like soy protein concentrate, whey protein concentrate, and modified food starch. These dilute the protein coming directly from the turkey meat.

So turkey bacon starts off with a leaner protein source than pork. Then once manufacturers add in fillers to bulk up the product, you end up with less total protein per serving compared to traditional pork bacon.

Another point is that turkey bacon is cheaper to produce than pork bacon. So companies are motivated to use fillers and extenders to maximize profit margins. All of these factors contribute to turkey bacon’s slightly lower protein levels.

Benefits of Turkey Bacon Protein

Now that we’ve established pork bacon contains more protein, does that make turkey bacon completely worthless as a protein source? Not quite. Here are some of the benefits that turkey bacon protein offers:

• High-Quality Protein – Turkey bacon provides high-quality complete protein with all the essential amino acids needed for muscle growth and maintenance. So the protein it does contain is efficiently utilized by the body.

• Lower in Fat – With 35% less saturated fat than pork bacon, you can get protein from turkey bacon with less accompanying dietary fat and cholesterol. This may benefit heart health.

• Source of B Vitamins – Turkey bacon contains small amounts of B vitamins like vitamin B12, niacin, vitamin B6, riboflavin, and thiamin. The B vitamin density increases when you factor in the lower fat content.

• Better than No Protein – If choosing between turkey bacon versus carb-heavy refined grains at breakfast, turkey bacon is arguably the more protein-rich, nutritious option for jumpstarting your day.

So while turkey bacon doesn’t have quite as much protein as pork bacon, it still provides high-quality complete protein in its own right. In some contexts, it can be a better source of protein compared to common breakfast foods like bagels, muffins, toast, or sugary cereals.

Should You Rely on Turkey Bacon for Protein?

At the end of the day, is turkey bacon a reliable high-protein food that you would want to build your diet around? Probably not. Here are a few reasons why:

• Lower Protein Density – With just 2-3 grams of protein per slice, you’d need to eat a lot of turkey bacon to meet your daily protein needs compared to other foods.

• High in Sodium – Turkey bacon is very high in sodium, with over 300mg per slice. Consuming it regularly in protein-sized portions could cause excess sodium intake.

• Processed Meat – As a processed meat, turkey bacon intake should be limited for cancer and heart health reasons according to expert panels.

• Added Sugars – Brands often add sugar to turkey bacon to improve taste. This detracts from its nutritional profile as a straight protein source.

You’re better off getting the majority of your daily protein needs from whole food sources like eggs, Greek yogurt, cottage cheese, fish, chicken, tofu, beans, lentils, edamame, tempeh, nuts, or seeds.

That’s not to say you can’t enjoy the occasional serving of turkey bacon. But from a nutritional standpoint, it shouldn’t be relied upon as your primary protein provider due to the factors above. Think of it more as a supporting player rather than a protein superstar.

Healthy Ways to Enjoy Turkey Bacon

Rather than concentrating turkey bacon to maximize protein, here are some healthy ways to enjoy it in moderation:

• Use it as a garnish or crunch topping in salads, soups, and grain bowls. The small protein and fat boost can add flavor and texture.

• Add a few crumbles to omelets, frittatas, or crustless quiche instead of a whole slice.

• Bake turkey bacon crumbles into savory muffins or scones for a protein kick.

• Mix diced turkey bacon into bean chili or veggie soup for a smoky flavor.

• Use turkey bacon bits as a salad bar topping in place of bacon pieces.

• Make a turkey BLT sandwich on whole grain bread with just 1 slice of bacon.

Replacing pork bacon with turkey bacon some of the time can help trim calories, fat, and sodium in your diet. Just keep realistic expectations around turkey bacon’s milder protein content compared to nutrition all-stars like chicken, fish, Greek yogurt, and other whole proteins. View it as more of a supporting player to complement your overall healthy protein intake from a variety of whole food sources. In moderation, turkey bacon can be part of a balanced diet.