Bacon is made by soaking pork or turkey in a salty solution that has nitrates and sometimes sugar in it and then smoking it. Processed meats may be associated with cancer and heart disease, so it’s best to eat bacon in moderation.
They like the way it tastes and feels, but they think all the processed meat and fat might be bad for them.
Iron is an essential mineral that plays many important roles in maintaining good health. It is a key component of hemoglobin, which transports oxygen in the blood. Iron also supports enzyme functions, immune system health, brain development, and energy production. Many people enjoy the rich, savory flavor of bacon and may wonder how much iron is provided by this popular breakfast food. Read on to learn about the iron content of different types of bacon.
An Overview of Recommended Iron Intake
Before looking at the specific iron amounts in bacon, it helps to understand general iron needs The recommended daily intake of iron depends on age, gender, and other factors.
- Infants up to 6 months – 0.27 mg
- Infants 7-12 months – 11 mg
- Children 1-3 years – 7 mg
- Kids 4-8 years – 10 mg
- Children 9-13 years – 8 mg
- Boys 14-18 years – 11 mg
- Girls 14-18 years – 15 mg
- Adult men – 8 mg
- Adult women – 18 mg
Women during pregnancy have increased needs of 27 mg daily. Lactating women require 9-10 mg per day.
With this context of recommended values, let’s analyze the iron content of various types of bacon
Iron Levels in Popular Types of Bacon
Bacon comes from pork belly that is cured and smoked. Different cuts, curing methods, and cooking preparation impact the nutrition profile. Here are iron values for common bacon styles:
- Regular sliced bacon – 1 oz serving contains 0.5-0.7 mg iron
- Turkey bacon – 1 oz has approximately 0.5 mg iron
- Canadian bacon – 1 oz provides about 0.4 mg iron
- Bacon bits – 1 oz of crumbled bits has roughly 0.5 mg iron
- Fried bacon – Loses minimal iron when pan-fried, around 0.05 mg
As you can see, most types of bacon contain a moderate amount of iron per ounce. While no style is extremely high or low in iron, there are some differences based on the pork cut and curing process.
Increasing Your Iron Intake With Bacon
While bacon alone won’t meet your full daily iron requirements, enjoying it in moderation can contribute valuable amounts of this mineral. Here are some tips for getting the most iron from bacon:
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Choose regular sliced bacon over lower iron varieties like Canadian bacon.
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Opt for thicker, quality bacon slices which provide more meat.
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Prepare an iron-rich breakfast sandwich with bacon, eggs, and spinach on whole grain toast.
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Add crumbled bacon bits to a salad topped with iron-rich beans, dried fruit, and nuts.
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Use bacon fat for cooking greens like kale or beans to boost absorption of non-heme iron.
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Avoid overcooking which reduces vitamin content – go for crispy but not burnt.
With some strategic planning, bacon can be incorporated into an iron-rich diet.
Other Ways to Get More Iron
Bacon can be one part of your daily iron routine. Consume these other high iron foods to meet your recommended intake:
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Red meat provides the most easily absorbed heme iron.
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Seafood like oysters, mussels, sardines, and salmon supply iron and vitamin C for better absorption.
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Dark leafy greens such as spinach and kale pack substantial iron levels.
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Beans and lentils offer a strong plant-based iron source.
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Nuts, seeds, and dried fruits contain decent iron amounts.
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Whole and enriched grain products provide some dietary iron.
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Meat substitutes made from soybeans, quinoa, etc. offer iron for vegetarian/vegan diets.
Eating a balanced diet focused on natural, iron-rich foods can help you avoid deficiency and benefit from this mineral. Moderately incorporating iron-containing bacon can be part of an overall healthy approach.
The Takeaway on Bacon and Iron
When consumed in reasonable amounts as part of a varied diet, bacon can contribute small but valuable amounts of iron. While no style is extremely high in this mineral, regular sliced bacon offers the most per ounce. Choosing quality bacon and preparing it thoughtfully retains more iron content. Combine bacon with other iron-rich foods like red meat, seafood, greens, beans, nuts and fortified grains to get your daily recommended amount. With balanced eating habits, you can enjoy the delicious flavor of bacon while also supporting your iron intake needs.
Bacon Is High in Salt
Since salt is used in the curing process, bacon has a pretty high salt content.
Eating food high in salt has been associated with an increased risk of stomach cancer (9).
Excessive salt intake may also raise blood pressure in people with salt sensitivity (10).
Although high blood pressure is harmful in the long term, studies have not revealed a consistent association between salt intake and death due to heart disease (11).
Still, if you have high blood pressure and think you might be sensitive to salt, you might want to cut back on salty foods like bacon.
For more information on the health effects of salt, check out this article.
How Is Bacon Made?
There are different types of bacon and the final product can vary from manufacturer to manufacturer.
Bacon is made from pork, although you can also find similar products like turkey bacon.
Salt, nitrates, and sometimes sugar are mixed together in a solution and soaked in the meat for a certain amount of time. In most cases, the bacon is smoked afterward.
For example, curing and smoking the meat helps keep it fresh, and these techniques also give bacon its unique flavor and keep its red color.
Adding salt and nitrates makes the meat an unfriendly environment for bacteria to grow. As a result, bacon has a much longer shelf life than fresh pork.
Bacon is a processed meat, but the amount of processing and the ingredients used vary between manufacturers.
What’s So Bad about BACON? (Truth about Bacon Safety) 2024
FAQ
Is bacon rich in iron?
How much iron is in cooked bacon?
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Minerals
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Nutrient
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Amount
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DV
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Iron
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0.00 mg
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0 %
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Potassium
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0.00 mg
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0 %
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Sodium
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399.96 mg
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17 %
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Is there iron on bacon?
How much iron is in bacon and eggs?
How much iron is in a serving of bacon?
A typical 3-ounce serving of bacon provides 0.8 milligrams of iron, which is about 4% of the recommended daily value for adults. This may not seem like a lot, but every little bit helps, especially if you’re not getting enough iron from other sources.
Is Bacon a good source of iron?
A 1 thick slice of bacon contains about 1% of the daily recommended value of iron per serving. While this may not seem like a lot, it is important to note that bacon is not a significant source of iron. Iron is an essential nutrient that plays a crucial role in the body’s overall health.
What vitamins are found in bacon?
Turning food into energy B vitamins like those found in small amounts in bacon help your body process the foods you eat into energy. B vitamins also are important in forming red blood cells. But other, healthier foods have these vitamins too, including leafy greens, fish, and beans.
What foods are high in iron?
Breakfast foods high in iron include fortified cereals and eggs. Add raisins to oatmeal or have a tofu scramble as other ways to add the mineral without adding lots of unhealthy fat. Iron is present naturally in many foods. Other foods are fortified with it and, when you can’t get enough from food, your doctor may recommend iron as a supplement.