Is Starbucks’ Reduced Fat Turkey Bacon Healthy? A Closer Look at the Nutrition Facts

Turkey bacon has become an increasingly popular alternative to traditional pork bacon over the last few decades. Many people choose turkey bacon because they believe it is a healthier option. Starbucks is one of the many restaurants that offers turkey bacon on their breakfast sandwiches. But is Starbucks’ reduced fat turkey bacon actually healthy? Let’s take a closer look at the nutrition facts.

Nutrition Facts for Starbucks’ Reduced Fat Turkey Bacon

According to Starbucks’ website, here are the nutrition facts for their reduced fat turkey bacon:

• 50 calories
• 3g total fat
• 1g saturated fat
• 0g trans fat
• 0mg cholesterol
• 360mg sodium
• 1g carbohydrates
• 0g fiber
• 0g sugar
• 5g protein

Right off the bat, we can see that Starbucks’ turkey bacon is significantly lower in calories, fat and sodium compared to traditional pork bacon. A typical serving of pork bacon contains around 43mg of cholesterol and over 500mg of sodium. Starbucks’ turkey bacon has zero cholesterol and 360mg of sodium.

Clearly, turkey bacon is the better option if you are concerned about limiting cholesterol intake or watching your sodium consumption The saturated fat content is also much lower than pork bacon Excess saturated fat has been linked to an increased risk of heart disease.

How Does Turkey Bacon Compare to Other Proteins?

To fully understand if Starbucks’ turkey bacon is a healthy choice, let’s see how it stacks up against other high protein breakfast options:

Egg whites

• 17 calories
• 0g fat
• 0mg cholesterol
• 55mg sodium
• 0g carbs
• 0g sugar
• 4g protein

Canadian bacon

• 30 calories
• 1.5g fat
• 10mg cholesterol
• 250mg sodium
• 1g carbs
• 0g sugar
• 3g protein

Chicken breakfast sausage

• 45 calories
• 2.5g fat
• 0mg cholesterol
• 280mg sodium
• 2g carbs
• 0g sugar
• 4g protein

Tofu

• 20 calories
• 1.5g fat
• 0mg cholesterol
• 15mg sodium
• 1g carbs
• 0g sugar
• 2g protein

Comparing these numbers, we can see that egg whites and tofu are lower in calories, fat, and sodium than turkey bacon. Canadian bacon is fairly similar in nutrition content. Chicken sausage contains slightly more fat and sodium than turkey bacon.

Overall, turkey bacon is not the absolute lowest in calories or sodium compared to other protein-rich breakfast foods. However, it provides more protein than most options, with 5g per serving.

Potential Health Benefits of Turkey Bacon

Despite not being the absolute lowest in calories or sodium, turkey bacon still has some potential health advantages:

Lower in fat than pork bacon – With 50% less fat than pork bacon, turkey bacon can help limit saturated fat intake. Too much saturated fat from pork can raise LDL (bad) cholesterol levels.

Provides lean protein – The 5g of protein per serving makes turkey bacon a filling breakfast choice that can help you stay satisfied longer. Protein takes longer to digest and suppresses appetite.

Contains selenium – Turkey is a good source of the antioxidant mineral selenium, which supports immune function and thyroid health. Pork is not considered a significant source.

No cholesterol – The zero cholesterol is ideal for anyone limiting dietary cholesterol for heart health. Pork bacon contains high levels of cholesterol.

Versatile meat substitute – Turkey bacon can be a tasty substitute for pork in many dishes like sandwiches, wraps, pizza, salads, and more. This allows for reduced pork consumption.

May support weight loss – Evidence suggests higher protein, lower fat breakfasts (like turkey bacon and eggs) can aid weight loss more than carb-heavy options.

So while turkey bacon might not be a “superfood”, it does have some nutritional advantages over pork bacon. When consumed in moderation, it can be part of a balanced diet.

Potential Concerns with Turkey Bacon

However, there are some drawbacks to consider with turkey bacon:

High in sodium – The 360mg of sodium per serving is 15% of the daily recommended limit. Consuming high sodium foods regularly can negatively impact heart health.

Contains preservatives – To retain the appearance and texture of pork bacon, turkey bacon contains preservatives like sodium nitrite. There are mixed opinions on the health effects of these added ingredients.

Easy to overeat – If not paying attention to portion sizes, it’s easy to overconsume calories and sodium when eating multiple strips of turkey bacon. Stick to 1-2 strips per serving.

Not whole food – As a processed meat, turkey bacon is not a whole food. Whole food sources of protein like beans, lentils, eggs, fish and poultry are healthier.

May increase cancer risk – The WHO has classified processed meats including turkey bacon as “carcinogenic to humans”. However, the cancer risk is much lower than with pork products.

To get the benefits of turkey bacon without the downsides, consume in moderation as part of an overall healthy diet. Don’t rely on it as your sole protein source.

Tips for Enjoying Turkey Bacon in a Healthy Way

Here are some tips to ensure turkey bacon fits into a balanced diet:

• Measure portion sizes and stick to 1-2 strips per serving. This prevents overconsumption of calories, fat, and sodium.

• Choose uncured turkey bacon without preservatives like nitrites whenever possible. Or find brands that use alternative curing methods like celery powder.

• Avoid eating turkey bacon daily and limit intake to a few times per week at most. Overdoing intake of any processed meat is unwise.

• Pair turkey bacon with nutritious foods like vegetables, whole grains, avocado, nuts and seeds. Don’t treat it as a free pass to eat unhealthily.

• Compare brands and select turkey bacon with the lowest sodium content per serving that still meets your taste preferences.

• Look for turkey bacon without any added sugars. Sweeteners provide empty calories without nutrition.

• For a homemade version without preservatives, try making your own baked turkey bacon with minimal ingredients.

Is Starbucks’ Turkey Bacon Healthy?

To summarize, is Starbucks’ reduced fat turkey bacon one of the healthiest breakfast options on the planet? No, it is not. Protein sources like egg whites, Canadian bacon, and uncured turkey contain fewer calories and less sodium overall.

However, compared to pork bacon, Starbucks’ turkey bacon is significantly lower in saturated fat, cholesterol, and sodium. The lean protein content is also a plus. So enjoying their turkey bacon breakfast sandwich occasionally as part of a balanced diet can be perfectly fine. Just be mindful of portion sizes to keep calories, fat, and sodium in check.

Moderation and variety are key when it comes to breakfast meats. Don’t rely solely on turkey bacon daily as your protein source. Rotate in other nutritious low fat proteins like eggs, yogurt, beans, nuts, fish, and chicken. And minimize intake of highly processed meats in general.

Making smart substitutions like turkey bacon over pork can contribute to better health over time. But focusing on an overall healthy lifestyle with regular exercise and a nutritious whole foods diet is even more important.