How Much Sodium is in Uncured Bacon?

Bacon is a beloved breakfast food for many people. The smoky salty flavor just seems to make mornings a little brighter. But traditional bacon can also be loaded with sodium due to the curing process. This has led to new varieties of “uncured” bacon hitting store shelves. But does uncured bacon actually contain less sodium than regular cured bacon?

In this article, we’ll look at the sodium content of uncured bacon compared to regular cured bacon. We’ll also discuss the health impacts of too much sodium and give tips for enjoying bacon as part of a low-sodium diet.

Understanding Cured vs Uncured Bacon

Traditionally, bacon is cured by soaking the pork in a brine solution containing salt, nitrates, and sometimes sugar and spices. This curing gives bacon its signature salty flavor and pink color. The nitrates also prevent bacterial growth.

Uncured bacon is not actually uncooked. It still gets smoked and cooked the same way. The difference is that no nitrates or nitrites are added during processing. These are the curing ingredients linked to certain health risks.

With uncured bacon, natural preservatives like celery powder are used instead of sodium nitrate. But the pork still gets soaked in a salty brine solution.

So while uncured bacon sounds healthier, it doesn’t necessarily mean less sodium.

Comparing Sodium Levels

While a 3-ounce fresh pork loin only has 425 milligrams of naturally occurring salt, 3 ounces of uncured bacon has 1,360 mg of sodium.

That comes close to the ideal maximum amount of salt an adult should have in an entire day, according to the American Heart Association.

For comparison, a regular cured bacon contains around 1,549 mg sodium per 3-ounce serving. So while uncured bacon does have slightly less sodium than cured, it’s still very high compared to unprocessed pork.

When shopping for lower sodium bacon, be sure to check the nutrition labels closely rather than just assuming uncured equals less salt. There can be significant variances between brands.

Health Risks of Too Much Sodium

Sodium is an essential nutrient, but most Americans consume way more than the recommended daily value of 2,300 mg. Diets high in sodium have been linked to:

• Hypertension
• Increased risk of heart attack and stroke
• Kidney disease
• Fluid retention
• Bone loss
• Stomach cancer

Consuming too much sodium can cause blood pressure to rise from fluid retention. Over time, this strains your heart, blood vessels and kidneys.

While an occasional high-sodium meal won’t cause harm, it’s important to be aware of sodium content in foods like bacon. Limiting intake promotes heart health and reduces disease risk.

Tips for Enjoying Lower Sodium Bacon

If you don’t want to fully give up bacon, there are ways to make it healthier:

• Compare nutrition labels to find lowest sodium options
• Look for uncured and no-nitrate bacons
• Opt for turkey bacon – it’s much lower in sodium than pork
• Make your own bacon from scratch without added salt
• Use bacon as a flavoring – crumble over salads and veggies
• Balance with fresh, low-sodium foods like fruits

You can also swap out bacon for other smoky, savory flavors using ingredients like smoked paprika, smoked tofu or eggplant bacon. With some creativity, you can create delicious low-sodium breakfasts while still getting that bacon taste.

Healthy Ways to Work Bacon Into Your Diet

Instead of a sodium bomb of a bacon cheeseburger or BLT, try sprinkling small bacon bits into lighter dishes:

• Coleslaw – Toasted almonds, shredded cabbage and just a few bacon pieces makes a fresh topping for fish or chicken.

• Baked potato – Sprinkle crispy bacon bits over baked potatoes instead of butter.

• Brussels sprouts – Roasted Brussels sprouts with a touch of bacon is a flavorful veggie side.

• Spinach salad – Baby spinach, chopped hard-boiled egg, tomato and a sprinkle of bacon is a lighter take on a bacon salad.

• Egg muffins – Add crumbled bacon to egg veggie muffins for breakfast sandwiches.

• Chicken wraps – Chicken, veggies and a bit of bacon in a whole wheat wrap makes a healthier lunch.

By using bacon as a subtle flavor enhancer rather than focus, you can still enjoy the taste while limiting sodium and calories.

Should You Opt for “Reduced Sodium” Bacon?

When scanning the bacon offerings, you’ll see some labeled as “reduced sodium” or “light in sodium.” But are these better options when watching your salt intake?

The main advantage of reduced sodium bacon is that you’ll be limiting total sodium consumption compared to regular full-sodium bacon. However, be sure to check the nutrition label, as sodium content can still vary widely.

Ideally, look for reduced sodium bacon with no artificial preservatives or additives. Uncured bacon with natural nitrate alternatives like celery juice powder are good options. Just be mindful of how much you use.

For the best flavor and nutrition, balance regular bacon intake with plenty of fresh fruits, veggies, lean proteins and whole grains. With moderation and smart choices, you can keep enjoying bacon!

The Bottom Line

While uncured bacon does contain slightly less sodium than cured, it still packs a very high sodium punch. When limiting salt intake, read nutrition labels closely and choose low-sodium bacon options. Or explore equally delicious smoky, savory flavor alternatives to pork bacon.

By being mindful of portion sizes, incorporating bacon into healthier recipes, and balancing it out with fresh foods, you can still enjoy the occasional bacon dish while supporting better heart health.

How do you like to incorporate bacon into a low sodium diet? Share your tips and favorite recipes in the comments below!