Is Chorizo Actually Healthier Than Bacon? A Close Look at the Nutrition

The debate between chorizo and bacon has been raging for ages. These tasty cured meats are staples in many diets, but is one truly better for you?

As a long-time fan of both chorizo and bacon I decided to dig into the nutrition to uncover which is healthier. Keep reading for a full comparison of calories fat, sodium, and more.

Chorizo 101: A Spicy Spanish Sausage

First, what exactly is chorizo? This spice-infused sausage hails from Spanish and Portuguese cuisines Authentic chorizo is made by coarsely chopping pork and seasoning it boldly with paprika, garlic, salt, and other spices. The mixture is then stuffed into casings and cured.

Mexican-style chorizo uses a fresh, unfermented sausage blend. Spanish-style chorizo is fermented and dried to develop tangy flavor. Both make excellent taco fillings, pizza toppings, breakfast links, and more.

Now let’s look at the nutritional value of chorizo. A 3.5 oz serving contains around 455 calories, 14.4 grams saturated fat, and 3,500 mg sodium. It also packs a whopping 24 grams protein.

So while chorizo is high in calories and sodium, its stellar protein content offers some nutritional benefit.

Bacon Breakdown: The Classic Pork Cure

Of course, we can’t compare chorizo without considering the almighty bacon! This beloved breakfast meat is made by curing pork belly in salt, then often smoking it for flavor. The result is irresistibly savory, salty, and crisp cured pork.

Nutritionally, two slices of pan-fried bacon contain about 80-90 calories, 5 grams fat, and 500-800 mg sodium. The protein content is lower than chorizo at around 6 grams per serving.

Bacon does contain less calories and fat than chorizo. However, it can still be high in sodium.

Comparing Nutrition: Calories, Fat, Sodium and More

Now, let’s directly compare the nutritional values of chorizo and bacon.

• Calories: Chorizo contains 455 calories per 3.5 oz serving, while bacon has 80-90 calories per two slices. Clearly, chorizo packs a bigger calorie punch.
• Total fat: Chorizo has 45 grams of total fat per 3.5 oz serving compared to 5 grams in two slices of bacon. Again, chorizo is the higher fat option.
• Saturated fat: Chorizo contains 14.4 grams saturated fat per serving versus 2.7 grams in bacon. So chorizo is higher in artery-clogging saturated fat.
• Sodium: Both meats are very high in sodium, with chorizo having 3,500 mg and bacon 500-800 mg per serving.
• Protein: Chorizo packs 24 grams of protein per 3.5 oz serving while bacon only has about 6 grams per two slices. Chorizo is the definite protein winner.

So in terms of calories, total fat, and saturated fat, bacon does have a slight edge over chorizo. However, chorizo contains much more protein. Both are very high in sodium.

Health Concerns and Cancer Risk

With their high sodium and fat contents, both chorizo and bacon do come with some health concerns. The World Health Organization has classified processed meats like chorizo and bacon as Group 1 carcinogens.

Studies suggest that frequently eating processed meats may increase your colorectal cancer risk by 18%. Heart disease and high blood pressure risks also rise with frequent processed meat consumption.

However, enjoying them occasionally as part of a veggie-rich diet is likely fine for most healthy adults. Those with heart disease or colorectal cancer risk may want to avoid processed meats altogether though.

Cooking and Serving Tips for Healthier Eating

Here are some tips for cooking and eating chorizo and bacon more healthfully:

• Opt for uncured turkey or chicken bacon less often for less saturated fat.
• Choose lower-sodium varieties and rinse/soak before cooking to remove excess salt.
• Cook in the oven on a rack to allow fat to drain instead of frying.
• Limit portions to 2-3 bacon strips or 1-2 oz chorizo max per serving.
• Balance with veggie sides like a spinach salad instead of carb-heavy foods.
• Avoid adding extra salt during cooking or at the table.
• Skip chorizo sausage for lower-fat ground turkey or vegan sausage crumbles.
• Use them as flavor boosters instead of main ingredients. A little goes a long way!

The Verdict: Can Chorizo Be Healthier Than Bacon?

In the battle of chorizo versus bacon, is one ultimately healthier than the other?

The answer isn’t black and white. While bacon contains slightly less calories and fat, chorizo packs a bigger protein punch. And both can be high in sodium.

From a cancer and heart disease standpoint, the WHO finds processed pork meats in general concerning with frequent high consumption.

Overall, bacon and chorizo eaten in moderation, alongside a veggie-focused diet, are unlikely to negatively impact health. But those at risk for certain cancers or heart disease may want to minimize intake.

As with most foods, your overall diet pattern matters more than single items. You can still enjoy the flavors of chorizo and bacon as part of a balanced diet, just in sensible portions.

So savor that bit of chorizo in your taco or sprinkling of bacon on your salad! With mindful eating habits, you don’t have to fully shun these tasty meats. A little chorizo or bacon here and there can totally fit into a healthy lifestyle. ¡Buen provecho!