is bacon fat better than butter

Bacon Fat vs Butter Which is Healthier?

The battle between bacon fat and butter has been raging for years. Both have passionate defenders claiming their fat is the healthier choice. With so much conflicting information out there, it can be hard to know which one is truly better for you.

As a lover of all things bacon and butter I decided to take a deeper look at the nutrition of these two fats. Here’s a comprehensive comparison of the pros, cons and key differences between bacon grease and butter to help you determine the winner.

Fat Content

Let’s start by looking at the types of fats in each

Butter is high in saturated fat. Saturated fat has been linked to increased cholesterol levels and heart disease risk. About 7g of the 11g of fat in butter is saturated.

Bacon fat contains less saturated fat than butter – about 4g per tbsp. It also provides monounsaturated fats (the kind found in olive oil) which can improve cholesterol levels when eaten in moderation.

So point goes to bacon for having less artery-clogging saturated fat. However, both still need to be used sparingly.

Winner: Bacon Fat

Calories

When looking at calories, it’s nearly a tie:

• 1 tbsp butter contains 100 calories

• 1 tbsp bacon fat contains 115 calories

Bacon contains slightly more calories per serving. However 15 extra calories is negligible.

Winner: Tie

Cholesterol

Butter contains a whopping 30mg of cholesterol per tablespoon. Our bodies produce cholesterol naturally, but too much dietary cholesterol can lead to high cholesterol levels.

Bacon grease has less than half the cholesterol of butter, with only 12mg per tablespoon.

Therefore bacon fat wins for being lower in cholesterol.

Winner: Bacon Fat

Sodium

Butter contains trace amounts of sodium, with salted butter providing about 90mg per tablespoon.

Bacon fat has about 10mg sodium per tablespoon.

So for sodium, bacon fat is the better choice, since it’s lower in this blood pressure-elevating nutrient.

Winner: Bacon Fat

Smoke Point

The smoke point determines how well the fat handles heating. Oils with lower smoke points can burn and smoke more easily.

Butter has a smoke point around 350°F, making it unsuitable for high heat cooking like frying. Bacon grease has a very high smoke point of 375-400°F.

Therefore bacon fat is the better choice for high heat cooking methods.

Winner: Bacon Fat

Nutrients

Butter is higher in some vitamins and minerals than bacon fat:

• Butter provides small amounts of vitamins A, D, E, and K. Bacon fat has none.

• Butter contains more beneficial nutrients like selenium, niacin, and riboflavin.

So for nutritional value beyond fats, butter is the winner. However, the amounts are quite small compared to more nutrient-dense foods.

Winner: Butter

Taste

This one is subjective, but butter has an undeniably mild, creamy taste. Bacon fat imparts a smoky, salty, umami bacon flavor.

If you want to subtly enhance a dish’s flavor or baking texture, butter is likely the better choice. If you want to add a punch of bacon taste, bacon fat is ideal.

Butter’s more neutral taste makes it more versatile for both sweet and savory applications.

Winner: Butter

Cost

Since butter needs to be purchased but bacon fat can be saved and reused for free, bacon grease wins for cost effectiveness. Saving that leftover bacon grease provides free cooking oil.

Winner: Bacon Fat

Convenience

Bacon fat wins for convenience, since you can reuse bacon drippings multiple times. With butter, you need to continuously buy, unwrap, and store sticks of it.

Bacon fat is already liquid at room temperature, while butter needs to be softened or melted to use.

Winner: Bacon Fat

Environmental Impact

Butter production requires significant water and resources. Commercial butter also often contains palm oil associated with deforestation.

Bacon fat upcycles the byproduct of cooking bacon, giving it an environmental edge over butter.

Winner: Bacon Fat

Health Risks

Both fats come with health cautions:

• The saturated fat and cholesterol in butter may promote heart disease.

• The sodium and nitrates in bacon are linked to high blood pressure and cancer risk.

While butter is high in saturated fat, it doesn’t contain carcinogens like nitrates. And bacon fat’s sodium is negligible. Overall health risks are low if consumed moderately.

Winner: Tie

The Verdict: Is Bacon Fat Healthier Than Butter?

Based on this nutritional comparison, bacon fat edges out butter in terms of health. It’s lower in saturated fat, cholesterol, and sodium than butter. It also has a higher smoke point and provides free flavor.

However, butter offers more vitamins and a more neutral taste. Both need to be eaten in moderation to limit health risks.

For the optimal balance, I suggest enjoying butter occasionally for its great flavor, while using bacon fat more regularly whenever you want to add a bacon taste.

Limit butter and opt for healthier oils like olive or avocado oil whenever possible. And be mindful of portion sizes of all fats.

At the end of the day, incorporating a variety of oils and fats into your diet while focusing on whole, minimally processed foods is ideal for health. An occasional small amount of butter or bacon fat as part of a veggies-centric meal can fit into a balanced eating pattern.

So slather a touch of butter on your toast or use a bit of bacon fat to cook your eggs. But maybe hold off on deep frying oreos or sticks of butter! Moderation and variety is key when it comes to fats.