The sizzling sound of bacon on the stove can be like music to your ears. But those pork strips also have fat and sodium in them, which can be bad for your health if you eat too much of them.
Yasi Ansari is a registered dietitian nutritionist, a certified specialist in sports dietetics, and a national media spokesperson for the Academy of Nutrition. She talked to us.
When it comes to everyone’s favorite crispy, salty breakfast meat, two options dominate – traditional pork bacon and turkey bacon. But is one actually healthier than the other? Let’s dive into the nutrition facts and health effects to find out.
Pork Bacon Nutrition
Pork bacon is made from cured and smoked pork belly. Two slices of pan-fried pork bacon contain
- 268 calories
- 22g fat (8g saturated)
- 1,300mg sodium
- 20g protein
The high saturated fat and sodium levels are concerning, as eating too much of either can increase risks for heart disease and high blood pressure. The saturated fat and preservatives used to cure pork bacon also cause it to be ranked as a processed meat, which is linked to cancer.
Turkey Bacon Nutrition
Turkey bacon is made from turkey that’s cured and smoked to taste like pork bacon Two slices of turkey bacon contain
- 60 calories
- 4g fat (1g saturated)
- 328mg sodium
- 5g protein
Turkey bacon is clearly lower in calories, total fat, and saturated fat compared to pork bacon. But it still contains high levels of sodium. And just like pork bacon, turkey bacon also counts as a processed meat due to the curing process.
Nitrates in Bacon
Both pork and turkey bacon contain nitrates, either added synthetically or from natural sources like celery powder. Nitrates help preserve the bacon but form cancer-linked compounds called nitrosamines when cooked at high heat. Studies show nitrosamine formation occurs regardless of the nitrate source.
The Verdict: Neither is Healthy
While turkey bacon is lower in calories and fat than pork bacon, both are high in sodium. And the cancer risks associated with processed meat affect both types. The American Heart Association recommends limiting all processed meat, including turkey and pork bacon, to no more than 1 serving per week.
For occasional use, turkey bacon may be slightly better than pork due to its lower fat content. But neither can be considered a healthy regular part of a balanced diet. Choosing leaner unprocessed proteins like poultry, fish, beans, or tofu more often is your best bet for good health. If you do enjoy bacon, do so sparingly.
Healthier Ways to Eat Bacon
If you can’t completely give up the bacon taste, try these tips:
- Use bacon as a garnish instead of main ingredient
- Opt for turkey bacon over pork
- Choose uncured bacon without added nitrates
- Eat only 1-2 slices, max 1 serving per week
- Bake or air fry instead of frying
Bacon may never be a health food, but less can be more when it comes to satisfying your cravings. Going easy on portions and choosing turkey bacon over pork can allow you to indulge wisely.
Is turkey bacon really healthier than regular bacon?
Bacon and turkey bacon are both processed meats, which means they both are linked to chronic disease. But does turkey bacon have other health benefits that make it better than pork? Not really. “There is not a significant difference when it comes to the nutritional values between turkey or regular bacon,” says Ansari. The amount of protein in both kinds of meat is roughly the same, and both are considered high in sodium and saturated fat, according to the Cleveland Clinic. (Saturated fat is also associated with an increased risk for chronic disease.) However, turkey bacon is significantly lower in overall fat content compared to pork bacon.
Is turkey bacon actually healthy?
Ansari’s concern about turkey bacon is that the meat is highly processed. According to the Harvard T.H. Chan School of Public Health, foods are considered highly processed when they contain various additives, including salt, sugar and/or fat, artificial colors and flavors, preservatives, thickeners etc.
These additives may have negative effects on human health. According to various studies, processed meat is linked with chronic disease and some forms of cancer. “It’s really hard to say that just because you have turkey bacon, you’re going to get cancer. It’s never that clear,” explains Ansari. “But the chemicals that are used to keep the food fresh are linked to a rise in long-term diseases like cancer.” ”.
Is turkey bacon healthier than the regular stuff?
Is turkey bacon healthier than pork bacon?
Traditional pork bacon is slightly higher in some nutrients like saturated fat—2 grams per two slices—but has almost exactly the same amount of sodium—324 milligrams per two slices—per the USDA. Other important nutrients, like protein, carbohydrates and even calories, are very comparable to turkey bacon. Is Turkey Bacon Healthy?
Is turkey bacon good for cholesterol?
Cleveland Clinic reports that turkey bacon has 14 grams of fat per 2-oz serving, whereas bacon has 22 grams of fat in the same size serving. Turkey bacon, however, is probably better for cholesterol. It contains lower amounts of ‘bad’ fats and is less processed than regular bacon, and has a lower glycemic index.
Is turkey bacon good for You?
But when it comes to whether turkey bacon is a good-for-you choice, the answer is less clear. Just like pork bacon, turkey bacon contains a hefty amount of saturated fat and sodium—two nutrients that, when consumed in excess, can potentially result in some unsavory health outcomes.
Is there a difference between Turkey & bacon?
Not really. “There is not a significant difference when it comes to the nutritional values between turkey or regular bacon,” says Ansari. The amount of protein in both kinds of meat is roughly the same, and both are considered high in sodium and saturated fat, according to the Cleveland Clinic.
How much fat is in Turkey bacon?
The fat content differs between the two options. Cleveland Clinic reports that turkey bacon has 14 grams of fat per 2-oz serving, whereas bacon has 22 grams of fat in the same size serving. Turkey bacon, however, is probably better for cholesterol.
Is turkey bacon a healthy alternative?
But, according to dietitian Laura Jeffers, MEd, RD, LD, this substitute is still high in saturated fat and sodium and doesn’t carry as many health benefits as many believe. In fact, opting for turkey bacon as the “healthier” choice can have a negative impact on your health. “Believing it’s the better option, you may eat too much,” Jeffers says.