Which Bacon Has the Least Fat? A Guide to Choosing the Healthiest Bacon

Bacon is a beloved breakfast food that packs a punch of savory salty flavor. However with its high fat and sodium content, it may not be the healthiest choice for every day. If you don’t want to give up your bacon completely but still want a healthier option, choosing the right type and brand is key. In this comprehensive guide, we’ll go over everything you need to know to find the leanest, lowest fat bacon option for your morning meal.

An Overview of Different Bacon Types

There are a few main varieties of bacon, each with their own fat and nutrient profile. Here’s a quick rundown:

• Pork bacon – This is the most common type of bacon made from pork belly. It has high fat content, with around 50% of calories coming from fat.

• Turkey bacon – As the name suggests, this is made from turkey rather than pork. It’s much lower in fat with around 20-30% calories from fat.

• Prosciutto – An Italian dry-cured ham that is also lower in fat than pork bacon. Prosciutto is saltier than other bacons.

• Canadian bacon – Also known as back bacon, this is leaner than pork belly bacon since it comes from the pork loin. Only around 30% calories are from fat.

• Pancetta – An unsmoked Italian bacon made from pork belly that is salt-cured rather than smoked. It’s fatty like regular pork bacon.

So when looking for the leanest option, turkey bacon, Canadian bacon and prosciutto rise to the top for having the least fat. But even within the same bacon type, some brands are leaner than others.

How to Choose the Lowest Fat Bacon

When comparing nutrition labels, here are some tips for finding the bacon with the least amount of fat:

• Check the total fat and saturated fat. Choose bacon with no more than 3-4g total fat per slice and around 1g or less saturated fat.

• Opt for thinner slices. Thick cut bacon packs more fat per slice, so thinner slices are a better option for limiting fat intake.

• Look for lower sodium options. Lower sodium bacons rely less on fat for flavor.

• Avoid added sugars. Bacon cured with sugar adds unnecessary calories from fat and carbs.

• Go for turkey or Canadian bacon. As mentioned above, these types are leaner cuts of meat.

• Look for uncured. Uncured bacon uses celery powder instead of sodium nitrite for preservation, which allows for less salt and fat.

The 5 Lowest Fat Bacon Brands

Keeping those tips in mind, here are 5 of the leanest, lowest calorie bacon brands on the market:

1. Oscar Mayer Turkey Bacon

• 30 calories, 1.5g fat, 2g protein per slice
• No added nitrates or nitrites
• Thinly sliced

2. Applegate Sunday Bacon

• 35 calories, 2.5g fat per slice
• Minimally processed with no antibiotics or preservatives
• Made from humanely raised pork

3. Hormel Turkey Bacon

• 40 calories, 1.5g fat per slice
• Lower sodium than most pork bacon
• Minimal ingredients

4. Nature’s Rancher Uncured Turkey Bacon

• 35 calories, 2g fat, 280mg sodium per slice
• Uncured with no added nitrates/nitrites
• Higher protein than other turkey bacons

5. Pederson’s Natural Farms Uncured Bacon

• 30 calories, 2g fat, 230mg sodium per slice
• Uncured and nitrate/nitrite-free
• Humanely raised pork

While turkey bacon is one of the leanest options, uncured pork bacons like Pederson’s and Applegate offer comparable nutrition in a more authentic bacon taste and texture. Thinner slices, minimal processing, and humanely raised meat result in a lower fat profile.

Cooking Methods that Reduce Fat

In addition to choosing a healthier bacon, you can further reduce fat and calories by using the right cooking method. Here are some tips:

• Cook on a rack or paper towels to allow fat to drip off
• Bake in the oven instead of frying in a pan
• Microwave for a quick fat-free cooking method
• Dab cooked bacon with a paper towel to absorb excess grease
• Chop bacon into smaller bits to maximize the meat-to-fat ratio in each bite

Properly storing and freezing bacon can also minimize wasting the lean protein while discarding the fatty trimmings. Stick to single serving sizes when freezing bacon to avoid thawing more than needed.

Healthier Ways to Enjoy Bacon

Of course, even the leanest bacon should still be enjoyed in moderation as part of a balanced diet. Here are some healthy ways to work it into your meals:

• Crumble on top of salads for a smoky, salty crunch
• Chop and add to omelets, frittatas or quiche for flavor
• Use a couple slices in a sandwich or wrap instead of a whole stack
• Mix into bean dishes like baked beans or soups
• Wrap around asparagus, Brussels sprouts or other veggies before roasting

Choosing the right type of bacon and cooking it properly allows you to enjoy the signature taste while limiting the fat and sodium. With a little mindfulness, you can still savor bacon as an occasional breakfast treat or flavor boost to veggies and soups. Moderation and balance is key to healthy eating, so enjoy your bacon wisely.