Turkey bacon is often praised as healthier than pork bacon. While it does contain less fat and fewer calories, it’s still highly processed. It may also contain ingredients that aren’t ideal for health if eaten in large amounts.
Turkey that has been finely chopped and seasoned is used to make Turkeu bacon, which is then cut into strips that look like regular bacon.
This article reviews the nutritional profile of turkey bacon, determining whether it’s truly a healthier choice.
To make it, you chop or grind turkey meat, add spices and preservatives, and then press the mixture into strips that look like bacon.
Some manufacturers even use stripes of light and dark meat to mimic the look of traditional bacon pieces.
You can cook it the same way as traditional bacon. It’s typically pan-fried, microwaved or baked in the oven until golden and crispy.
Here’s a comparison of the nutrient content of one microwaved slice of turkey and pork bacon (2, 3):
Because turkey is leaner than pork belly, turkey bacon contains fewer calories and less fat than pork bacon.
Since both are made from animal proteins, they are pretty good sources of minerals and B vitamins, such as zinc, selenium, and phosphorus.
One slice of turkey bacon has the daily value for all the vitamins and minerals listed below. However, because bacon is usually eaten in small amounts, none of these amounts are met.
Also, unless it says “no sugar added,” most bacon, whether it’s made from turkey or pork, has sugar added to it. ”.
Turkey and pork bacon also have preservatives in them, mostly nitrates or nitrites, which keep the meat from going bad, make it pinker, and improve the taste (4).
Since natural or organic products can’t use man-made preservatives, they often use celery powder, which is a natural source of nitrates, as an alternative.
Turkey bacon can be a good fit for some people, especially those with special dietary needs.
Turkey bacon has become a go-to alternative for those looking to cut calories and fat from their diets. But is gobbling up turkey bacon really a healthier choice? The truth is, turkey bacon shares many concerns with regular pork bacon. While not entirely bad, turkey bacon is highly processed and should only be eaten in moderation.
In this article, we’ll break down the pros and cons of turkey bacon to see if it lives up to its reputation as a “better for you” bacon option.
What Exactly is Turkey Bacon?
Turkey bacon starts as cuts of turkey, usually a combination of white and dark meat. The meat is seasoned smoked, and processed to resemble traditional pork bacon strips. Additional ingredients like salt sugar, and preservatives are added during manufacturing.
The end result has a similar look and taste to regular bacon, but is made from poultry rather than pork. Popular brands like Oscar Meyer, Hormel, and Jennie-O all offer turkey bacon products.
Nutrition Comparison of Turkey vs. Pork Bacon
Let’s look at how the nutrition facts stack up in a typical serving of turkey versus pork bacon:
- Calories – Turkey 29 cal vs Pork 43 cal
- Fat – Turkey 2g vs Pork 4g
- Saturated Fat – Turkey .5g vs Pork 2g
- Sodium – Turkey 154mg vs Pork 145mg
- Protein – Turkey 3g vs Pork 4g
So in terms of calories and fat, turkey bacon has a slight advantage over pork. But both meats are high in sodium. While turkey bacon contains less saturated fat, the overall fat content is still reason for concern.
Potential Benefits of Turkey Bacon
Within moderation, turkey bacon can provide some potential benefits including:
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Fewer calories – Important for weight management. The 29 calories in a turkey bacon strip is lower than the 43 in pork.
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Leaner protein – Turkey provides more protein ounce for ounce than pork. Useful for building muscle.
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Less fat – The total fat and saturated fat in turkey bacon is lower compared to pork varieties.
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Alternative to pork – Provides a substitute for those avoiding pork for religious, cultural or personal reasons.
So turkey bacon can be a sensible swap when you want to trim calories or fat without fully giving up the bacon experience.
Why Turkey Bacon May Not Be Healthier
While turkey bacon offers some advantages over pork bacon, it still shares many of the same concerns:
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High sodium – Turkey bacon is very high in sodium, with 154mg per slice. Too much sodium raises blood pressure.
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Nitrates/nitrites – These preservatives found in cured and processed meats may increase cancer risk when eaten regularly.
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Heavily processed – Highly processed meats in general are tied to health risks like heart disease and diabetes.
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Heterocyclic amines – Compounds formed from meat cooked at high temps may damage DNA and increase cancer risk.
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Lack of nutrients – Does not offer the range of vitamins and minerals found in lean turkey or other whole foods.
So while turkey bacon beats pork in some areas nutritionally, it still carries significant downsides. Moderation is key.
Health Risks of Eating Too Much Turkey Bacon
Consuming high amounts of any processed meat like turkey bacon has been tied to:
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Increased cancer risk – Especially colorectal cancer, due to nitrites used in processing.
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Higher sodium intake – Can lead to high blood pressure, heart disease, and stroke.
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Weight gain – The calories, fat, and sodium can lead to obesity over time.
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GI issues – Heavily processed meats may cause intestinal inflammation and impair gut health.
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Early death – Studies show higher processed meat consumption linked to increased mortality.
While an occasional serving of turkey bacon is unlikely to cause harm, regular overconsumption could negatively impact health in multiple ways.
Healthier Ways to Enjoy Turkey Bacon
To help mitigate the risks of turkey bacon, try these tips:
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Choose turkey bacon without added nitrates or nitrites when possible.
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Eat no more than 1-2 servings per week as part of an overall healthy diet.
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Pair turkey bacon with whole foods like vegetables, fruits, and whole grains.
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Avoid cooking methods like frying in oil, which add extra fat and calories.
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Drink extra water to counterbalance the high sodium content.
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Opt for turkey bacon made from thigh meat, which is fattier and absorbs less sodium.
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Look for reduced sodium turkey bacons to slash the salt content.
Healthier Alternatives to Try
For those looking to move away from turkey bacon, consider these lower-risk breakfast proteins:
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Turkey sausage or chicken sausage patties
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Scrambled or hard-boiled eggs
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Smoked salmon or lox
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Bean-based veggie sausage
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Thin slices of grilled steak
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Plain Greek yogurt with fruit
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Nut butters on whole grain toast
While not exactly duplicating the taste of bacon, these alternatives provide ample protein minus the health pitfalls.
The Final Verdict on Turkey Bacon
Overall, turkey bacon makes sense in moderation as an occasional substitute for its pork-based counterpart. But it should not be thought of as a “health food” due to the high sodium and processed nature.
Those with certain medical conditions or sodium-sensitivity may want to avoid it altogether. For everyone else, turkey bacon is fine as an occasional treat. But balance it out with plenty of wholesome, minimally processed foods for optimal health.
A good option for those who don’t eat pork
Few people eat pork. This includes people who are allergic to or intolerant of pork and people who don’t eat it for health or religious reasons.
If you avoid pork, turkey bacon can be a good substitute.
Pork bacon tastes and feels different from turkey bacon, but many people still like the smoky, salty, meaty flavor of turkey bacon.
While turkey bacon can be a good option for some, be aware of the following potential downsides.
Fewer calories and fat than pork bacon
Turkey bacon has roughly 25% fewer calories and 35% less saturated fat than pork bacon (2, 3).
This makes it a popular choice for people watching their calorie or fat intake.
It does have a lot of calories, though—30 calories per slice, with more than half of those calories coming from fat.
While turkey bacon may be lower in calories than pork bacon, you should still eat it in moderation.
Is turkey bacon healthier than the regular stuff?
Is turkey bacon bad for You?
High saturated fat content contributes to heart disease. Sodium: If you don’t select reduced-sodium bacon, just a few slices can max out your daily recommended intake of salt – less than 1,500 milligrams according to the American Heart Association. Two ounces of turkey bacon has more than 1,900 milligrams of sodium.
Why is meat unhealthy for you?
Meat is actually healthy. What can sometimes make its daily consumption inadvisable are those meats or cuts that have a high percentage of fat. However, they are a great source of proteins of high biological value, iron and B complex vitamins.
Does turkey bacon increase cancer risk?
It’s not entirely clear why red and processed meats, including turkey bacon, increase cancer risk. Possible causes include: Cooking the meat at high temperatures: This can trigger the production of heterocyclic amines (HCAs). These substances can harm DNA, increasing the risk of cancerous mutations.
Is Bacon bad for You?
There aren’t many foods out there that are as satisfying as bacon. From its craveable saltiness to the unique richness that it offers, it is no wonder so many people love bacon. Unfortunately, with all of the good flavor that bacon offers, it does come with some downsides—including that it is a rich source of saturated fat and sodium.
Is turkey bacon healthy?
That quintessential sizzle, smoky aroma, and umami goodness are almost irresistible. Unfortunately, pork bacon is high in saturated fat, sodium, and usually nitrates—which have been linked to cancer (1). For that reason, many people turn to healthier (or, at least, marketed as healthier) alternatives like turkey bacon. But
Can you eat turkey bacon if you have a sensitivity?
If you avoid pork for religious reasons, a sensitivity or because you’re looking for healthier options, turkey bacon is a good alternative. Any form of bacon or processed meat is relatively high in sodium, so make sure you don’t overdo it with salt consumption.