Bacon is perhaps the best-loved and most-versatile of breakfast meats. No longer just a morning staple, it’s become trendy as an ingredient in appetizers, desserts and even cocktails. But however you consume your bacon, it comes with a downside.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy.
Cardiologist Dennis Bruemmer, MD, PhD, talks about how your favorite fried treat can be bad for you if you’re not careful.
Canadian bacon, also known as back bacon or peameal bacon, is a popular breakfast meat that’s loved for it’s salty, smoky flavor. But if your trying to watch your cholesterol, you may be wondering – is Canadian bacon high in cholesterol?
The short answer is yes, Canadian bacon does contain a good amount of cholesterol. However, the cholesterol content can vary quite a bit depending on the brand and preparation method.
In this article, we’ll take a closer look at the cholesterol numbers for Canadian bacon and how it compares to other breakfast meats. We’ll also provide some tips for enjoying Canadian bacon as part of a heart-healthy diet.
Cholesterol Content of Canadian Bacon
The cholesterol content of Canadian bacon can range quite a bit from brand to brand. Here are some general guidelines
- A 3 ounce serving of Canadian bacon contains around 50-70 mg of cholesterol.
- Most Canadian bacon contains around 20-25 mg of cholesterol per ounce.
- Leaner cuts of Canadian bacon may have closer to 15 mg per ounce.
- Fattier varieties can contain over 30 mg of cholesterol per ounce.
As you can see, a few slices of Canadian bacon can add up to a significant amount of cholesterol. Someone following a 2,000 calorie diet should aim for around 300 mg of cholesterol per day. Just 3-4 ounces of Canadian bacon could provide up to a quarter of your daily cholesterol intake.
However, it’s not all bad news…
How Canadian Bacon Compares to Other Breakfast Meats
While Canadian bacon is relatively high in cholesterol, it still contains less than many other popular breakfast meats. Here’s how it stacks up:
- Bacon – 23 mg cholesterol per slice (70 mg for 3 slices)
- Pork Sausage – 25 mg per ounce (75 mg for 3 ounces)
- Canadian Bacon – 20-25 mg per ounce (60-75 mg for 3 ounces)
- Ham – 18 mg per ounce (54 mg for 3 ounces)
- Turkey Bacon – 9 mg per slice (27 mg per 3 slices)
- Chicken Sausage – 55 mg per 3 ounce serving
- Egg Yolks – 185 mg per large yolk
As you can see, Canadian bacon contains less cholesterol than pork sausage, bacon and egg yolks. It’s also lower in cholesterol than many chicken sausages
Overall, Canadian bacon can be a better option than many other breakfast meats if you are watching your cholesterol intake.
Tips for Enjoying Canadian Bacon on a Heart-Healthy Diet
If your doctor has recommended limiting your cholesterol intake, you don’t necessarily have to say goodbye to Canadian bacon. Here are some tips for enjoying it on a heart-healthy diet:
-
Choose leaner varieties – Look for Canadian bacon that is low-fat or extra lean to minimize cholesterol intake.
-
Watch your portions – Stick to 2-3 ounces of Canadian bacon per serving and limit yourself to 1-2 servings per week.
-
Cook it right – Avoid pan frying, deep frying or using a lot of added oils when cooking Canadian bacon. Opt for grilling, baking or poaching instead.
-
Eat it with veggies – Pair your Canadian bacon with plenty of low-cholesterol fruits and veggies like tomatoes, spinach, avocados and berries.
-
Enjoy it as a side – Rather than making Canadian bacon the star of the dish, use it as a flavorful side to eggs, oatmeal or salads.
-
Choose healthy additions – Skip the cheese, butter and mayo when making your Canadian bacon sandwiches or breakfast tacos.
-
Watch your diet as a whole – While Canadian bacon contributes some cholesterol, focus on keeping your overall daily cholesterol intake under 300 mg.
The Bottom Line on Canadian Bacon and Cholesterol
Canadian bacon does contain a significant amount of cholesterol, providing about 20-25 mg per ounce. However, it contains less cholesterol than many other popular breakfast meats like bacon, sausage and ham.
By choosing lean varieties, watching portions, preparing it healthfully and keeping your overall diet low in cholesterol, you can still enjoy the rich, smoky flavor of Canadian bacon as part of a heart-smart diet. Moderation and balance is key.
When buying and cooking Canadian bacon, be mindful of the cholesterol content. But there’s no need to avoid it altogether if you follow a healthy, well-rounded diet. With some small tweaks, you can still enjoy the savory flavor of Canadian bacon without going overboard on cholesterol.
A big problem when part of a bigger meal
“Any animal product is probably going to be high in cholesterol content,” Dr. Bruemmer says. “That goes from beef to pork to bacon. ”.
And part of the problem is the portion size when we eat breakfast. Even though one slice of bacon might not seem like a lot of cholesterol, most of us eat more than one.
“Typically, it’s five or six slices of bacon,” Dr. „Then you add a few eggs, which also have a lot of pure cholesterol, and that all adds up, ” The amount gets even taller if you pile on carbohydrates like biscuits.
“Bacon tastes fantastic but it’s high in salt and it’ll drive up your blood pressure,” he adds. “It’s high in fat and will elevate your cholesterol if it’s consumed frequently. And both of those lead to heart problems. ”.
How much cholesterol is in bacon?
Dietician Julie Zumpano says it can be hard to tell how much cholesterol you’re consuming from bacon because of things like how much fat is on each slice and how thick each slice is.
The USDA nutrition database, on the other hand, says that two slices of bacon are about 15 grams, which is about 90 calories, 10 to 15 mg of cholesterol, and 7 grams of fat.
As I said before, those numbers could be a little higher or lower depending on the cut of meat you’re using, but they’re a good guide.
If You Have High Cholesterol, Avoid These 9 Foods
FAQ
What kind of bacon can I eat with high cholesterol?
Is Canadian bacon good or bad for you?
What meat is lowest in cholesterol?