Is Turkey Bacon Actually Healthier Than Pork Bacon?

Bacon is a beloved breakfast food for many people. The smoky, salty umami flavor of sizzling bacon is hard to resist. Pork bacon has been a breakfast staple for decades. But over the years, health concerns about processed red meats have led to the rise in popularity of turkey bacon.

Turkey bacon is often marketed as the “healthier” alternative to pork bacon. But is it really better for you? Let’s take a closer look at how turkey bacon compares to pork bacon nutrition-wise so you can decide which one is the healthiest bacon for you.

Nutrition Profile of Pork vs Turkey Bacon

The main nutrition difference between pork and turkey bacon comes down to the type of meat. Pork is a red meat while turkey is a lean white meat.

In general, excessive consumption of processed red meats like bacon has been linked to increased risks for chronic diseases like heart disease and cancer. Processed meats also tend to be high in sodium.

Turkey bacon is made from ground turkey which is lower in fat and calories than pork:

• 2 slices of pork bacon has 43 calories, 3.5 g fat (1.3 g saturated fat), 488 mg sodium
• 2 slices of turkey bacon has 40 calories, 1.5 g fat (0.4 g saturated fat), 360 mg sodium

So gram for gram turkey bacon is the leaner choice over pork bacon.

However, both types of bacon are still considered processed meats. The meat is cured, smoked, and salted during processing Even though turkey bacon is lower in total fat and saturated fat, the sodium content is still concerning. 360 mg is 15% of the daily recommended limit for sodium per 2 slices

When choosing bacon, look for uncured or nitrate-free options. Curing meats with nitrates/nitrites can lead to formation of cancer-causing compounds when cooked at high temps.

Nutritional Pros and Cons of Turkey Bacon

Here’s a quick rundown of the main nutritional pros and cons of turkey bacon:

Pros:

• Lower in total fat, saturated fat, and calories than pork bacon
• Provides lean protein – 9 g protein per 2 slices
• Lower in cholesterol – 15 mg per 2 slices
• Still has B vitamins like niacin and vitamin B12

Cons:

• Still high in sodium (360 mg per 2 slices)
• Low in beneficial fats like monounsaturated and polyunsaturated fats that are found in pork bacon
• Can still contain preservatives like sodium erythorbate and sodium nitrite
• Provides less satiating fat so may not keep you full as long

Overall turkey bacon is not as bad as pork bacon when it comes to fat, cholesterol, and calories. But it still contains concerning amounts of sodium and preservatives so should be eaten in moderation.

Is Turkey Bacon Processed Meat?

Yes, turkey bacon is considered a processed meat.

Even though it’s made from poultry instead of pork, turkey bacon still goes through a curing, smoking, and salting process to give it a similar taste and texture to pork bacon.

The World Health Organization classifies processed meats as “carcinogenic to humans”. Processed meats have been linked to increased colorectal cancer risk.

However, as long as you keep portions small, turkey bacon is unlikely to significantly raise your personal cancer risk.

According to the American Institute for Cancer Research, even small amounts of processed meats (1-2 times per week) have not been linked to cancer. It’s regular and high consumption that is concerning.

So enjoying turkey bacon sparingly along with an overall healthy diet is fine for most people. Just don’t overdo it.

Healthiest Ways to Enjoy Turkey Bacon

If you want to keep enjoying the smoky salty flavor of bacon, here are some healthy ways to incorporate turkey bacon into your diet:

• Use turkey bacon as a topping for salads or soups – the bacon bits will add nice crunch and smoky flavor.
• Add some crumbled turkey bacon to omelets and frittatas for a protein and flavor boost.
• Make a turkey BLT sandwich on whole grain bread with veggie fillings like lettuce, tomato, and avocado.
• Pair turkey bacon with antioxidant-rich foods like apples, berries, onions, spinach, or sweet potatoes. This helps counter any detrimental effects from processed meats.
• Choose uncured turkey bacon and cook it at lower temps when possible to reduce cancer-causing compounds.
• Limit portions to 1-2 slices, a few times per week at most. Use as a side, not the main protein source.

Healthier Bacon Alternatives

If you’re looking to cut back on processed meats but don’t want to fully give up the bacon flavor, here are some healthier bacon alternatives to try:

• Turkey or Chicken Breast Bacon – This is made from thin sliced turkey or chicken breast that is flavored and cooked to have a similar texture to bacon but is less processed.

• Mushroom Bacon – Sliced mushrooms (like cremini, shiitake or portobello) marinated in smoked paprika, liquid smoke, garlic, and maple syrup to mimic the flavor of bacon when cooked.

• Tempeh Bacon – Slices of fermented soy tempeh seasoned with smoke flavor, maple syrup, salt, and liquid smoke.

• Coconut Bacon – This is made from thinly sliced strips of coconut meat that are tossed in oil, maple syrup, smoked paprika, garlic, salt, and pepper to get crispy and caramelized like bacon.

• Eggplant Bacon – Slices of eggplant seasoned with smoked paprika, maple syrup, soy sauce, garlic, and pepper then baked until crispy.

While these alternatives aren’t exactly like real bacon, they provide a similar smoky, salty, crispy flavor and texture without the concerns of processed meat. Incorporating more plant-based options is a simple way to make your diet a little bit healthier.

The Healthiest Bacon Is…

So at the end of the day, which bacon comes out on top when comparing nutritional pros and cons?

Overall, turkey bacon is likely healthier for you than conventional pork bacon since it’s lower in saturated fat, sodium, and calories. However, both pork and turkey bacon are still considered processed meats and should be eaten in moderation.

Ideally, limit bacon intake to 1-2 slices, a few times per week at most. And be sure to balance it out with plenty of whole foods like vegetables, fruits, whole grains, and plant-based proteins.

When choosing bacon, look for uncured varieties without lots of preservatives like sodium nitrite or erythorbate. And prepare bacon properly by avoiding burning or charring at high heats which can produce harmful compounds.

For the occasional bacon lover, you can continue to enjoy a few slices of turkey bacon alongside your avocado toast or breakfast sandwich. Just be mindful of portions and how often you eat it as part of an overall healthy diet.