Turkey bacon is often praised as healthier than pork bacon. While it does contain less fat and fewer calories, it’s still highly processed. It may also contain ingredients that aren’t ideal for health if eaten in large amounts.
Turkey that has been finely chopped and seasoned is used to make Turkeu bacon, which is then cut into strips that look like regular bacon.
This article reviews the nutritional profile of turkey bacon, determining whether it’s truly a healthier choice.
To make it, you chop or grind turkey meat, add spices and preservatives, and then press the mixture into strips that look like bacon.
Some manufacturers even use stripes of light and dark meat to mimic the look of traditional bacon pieces.
You can cook it the same way as traditional bacon. It’s typically pan-fried, microwaved or baked in the oven until golden and crispy.
Here’s a comparison of the nutrient content of one microwaved slice of turkey and pork bacon (2, 3):
Because turkey is leaner than pork belly, turkey bacon contains fewer calories and less fat than pork bacon.
Since both are made from animal proteins, they are pretty good sources of minerals and B vitamins, such as zinc, selenium, and phosphorus.
One slice of turkey bacon has the daily value for all the vitamins and minerals listed below. However, because bacon is usually eaten in small amounts, none of these amounts are met.
Also, unless it says “no sugar added,” most bacon, whether it’s made from turkey or pork, has sugar added to it. ”.
Turkey and pork bacon also have preservatives in them, mostly nitrates or nitrites, which keep the meat from going bad, make it pinker, and improve the taste (4).
Since natural or organic products can’t use man-made preservatives, they often use celery powder, which is a natural source of nitrates, as an alternative.
Turkey bacon can be a good fit for some people, especially those with special dietary needs.
Turkey bacon has become a popular lower-calorie and lower-fat alternative to traditional pork bacon But if you’re watching your calories, how much difference does turkey bacon really make? Let’s break down the calorie count in two pieces of turkey bacon.
Calculating Calories in Turkey Bacon
The number of calories in two slices of turkey bacon can vary slightly depending on the brand, thickness of the slices, cooking method, and weighing versus counting slices. But on average, two slices or pieces of turkey bacon contains approximately:
- 90 calories
- 6 grams of fat
- 0 grams of carbs
- 7 grams of protein
This calorie estimate is based on nutrition data for two medium-sized pan-fried slices of turkey bacon Results may be a little higher or lower depending on the factors mentioned above,
To determine the calories more precisely for the brand you use, check the nutrition label on the package. Or you can weigh two cooked slices on a kitchen scale for an exact calorie count.
Comparing Turkey Bacon to Pork Bacon
How does the 90 calories in two slices of turkey bacon compare to regular pork bacon?
Two slices of cooked pork bacon typically contains:
- 120-140 calories
- 9-10 grams of fat
- 0 grams of carbs
- 8-10 grams of protein
So turkey bacon has around 30-40% fewer calories and 25-30% less fat compared to the same portion of pork bacon. The protein content is fairly comparable.
However, the sodium content is similar at around 500 mg per two slices for both turkey and pork varieties. So turkey bacon doesn’t provide much advantage in terms of sodium level.
The Benefits of Choosing Turkey Bacon
Here are some of the main benefits of turkey bacon from a nutritional standpoint:
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Fewer calories – Saves about 50 calories per two slices compared to pork.
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Less fat – Cutting fat intake can help promote weight loss.
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Lower saturated fat – Can help reduce cardiovascular disease risk.
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Lean protein source – Provides about 7 grams of protein per serving.
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Nitrate-free – Processed meats with nitrates may increase cancer risk.
So while not hugely different, turkey bacon is a bit leaner and lighter than traditional bacon. Just watch your portions, as those calories can still add up quickly!
Tips for Enjoying Turkey Bacon
Here are some tips for incorporating turkey bacon into a healthy diet:
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Use it as a lower-calorie substitute for pork bacon in recipes.
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Combine with eggs, toast, and fruit for a balanced breakfast.
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Add to salads and wraps for extra flavor and crunch.
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Pair with Brussels sprouts or green beans for a tasty side dish.
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Mix into pasta, potato, or grain-based salads.
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Top pizza, flatbreads, and baked potatoes for a savory garnish.
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Crumble over soups like baked potato soup or clam chowder.
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Bake seasoned turkey bacon strips into healthy veggie tarts or quiches.
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Use turkey bacon bits instead of croutons on salad.
Watching Your Overall Diet
When eating turkey bacon, remember to keep these diet tips in mind:
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Stick to just 2-3 slices per serving as part of a calorie-controlled diet.
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Balance it out with nutritious whole grains, fruits, vegetables, and lean proteins.
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Limit processed meats in general, even turkey bacon, to avoid excess sodium.
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Keep total daily fat intake moderate – even though it’s lower in fat than pork bacon, turkey bacon still contains some.
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Avoid extra fatty, sugary add-ons like syrup, butter, etc. when cooking or serving.
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A good option for those who don’t eat pork
Few people eat pork. This includes people who are allergic to or intolerant of pork and people who don’t eat it for health or religious reasons.
If you avoid pork, turkey bacon can be a good substitute.
Pork bacon tastes and feels different from turkey bacon, but many people still like the smoky, salty, meaty flavor of turkey bacon.
While turkey bacon can be a good option for some, be aware of the following potential downsides.
Fewer calories and fat than pork bacon
Turkey bacon has roughly 25% fewer calories and 35% less saturated fat than pork bacon (2, 3).
This makes it a popular choice for people watching their calorie or fat intake.
It does have a lot of calories, though—30 calories per slice, with more than half of those calories coming from fat.
While turkey bacon may be lower in calories than pork bacon, you should still eat it in moderation.
Is Turkey Bacon Healthy? Nutrition, Calories and More
FAQ
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