Some people who are watching their weight or calories choose turkey bacon instead of the pork bacon that is usually served at breakfast.
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Dietitian Laura Jeffers, MEd, RD, LD, says this alternative is still high in sodium and saturated fat and doesn’t have as many health benefits as many people think.
In fact, opting for turkey bacon as the “healthier” choice can have a negative impact on your health.
“Believing it’s the better option, you may eat too much,” Jeffers says. “I tell my patients that they shouldn’t eat more than one serving of bacon products a week, even turkey bacon.” ”.
Pork bacon comes from the belly of a pig. Turkey bacon is dark and light meat turkey seasoned like bacon and pressed into bacon form.
In the same way that pork bacon is high in saturated fat and sodium, so is turkey bacon. These are two things that make you more likely to get heart disease— “And the similarities don’t stop there. ”.
Turkey bacon has become a popular alternative to regular pork bacon. Many brands like Butterball now offer turkey bacon products. But is turkey bacon truly a healthier option? I’ll break down the nutrition facts and ingredients so you can decide if Butterball turkey bacon fits into a balanced diet.
An Overview of Turkey Bacon
Turkey bacon is made from sliced and processed turkey rather than pork belly. Lean turkey meat is combined with fat and flavorings and shaped to resemble traditional bacon strips.
The main advantage of turkey over pork bacon is it’s much lower in fat, calories, and sodium An average slice of turkey bacon has
- 30-50 calories vs. 40-60 calories in pork bacon
- 2-4 grams fat vs. 5-7 grams in pork
- 140-210 mg sodium vs. 200-400 mg in pork
Turkey bacon is not carb- or sugar-free, however. Brands add sugars to help mimic the sweet smoky flavor of cured pork bacon.
The biggest drawback is turkey bacon is highly processed. Preservatives like sodium nitrite are commonly used. We’ll see how Butterball compares below.
Butterball Turkey Bacon Nutrition Facts
Butterball is one of the most well-known brands for turkey products Here are the nutrition facts for a 56g (about 3 slices) serving of original Butterball turkey bacon
- Calories: 90
- Fat: 3.5g
- Saturated fat: 1g
- Sodium: 230mg
- Carbs: 1g
- Sugar: 1g
- Protein: 13g
This serving provides just 10% of the daily value for fat and cholesterol. It’s an excellent source of protein. The sodium content is also on the lower side compared to other brands.
Butterball turkey also contains no MSG, fillers, added hormones, or steroids. The American Heart Association certifies it as a heart-healthy food.
Butterball Turkey Bacon Ingredients
To get a better sense of how processed Butterball is, let’s look at the ingredients list:
- Turkey thigh meat
- Water
- Sea salt
- Cane sugar
- Natural flavors
- Sodium phosphate
- Sodium erythorbate
- Sodium nitrite
The first two ingredients are turkey meat and water, which is a good sign. There are no soy, wheat, or dairy allergens.
However, Butterball turkey bacon contains several preservatives and sodium additives. Sodium phosphate controls pH levels. Sodium erythorbate keeps color stable. Sodium nitrite prevents botulism and gives a characteristic cured flavor.
While these additives are considered safe in regulated amounts, there are nitrate-free alternatives if you wish to avoid them.
Health Benefits of Turkey Bacon
Given the nutrition stats and ingredients list, what are the main health advantages to choosing Butterball turkey bacon?
1. Less fat and calories than pork bacon
With 50% less fat than pork, turkey bacon fits better into a healthy diet. The lean protein keeps you feeling full while saving you calories.
2. Lower in saturated fat and sodium
Too much saturated fat and sodium raise blood pressure and heart disease risk. Turkey bacon offers some flavor of bacon without as big of impacts.
3. Provides protein
A 3-slice serving offers 13g protein – an excellent source to start your day. Protein gives you steady, lasting energy.
4. Versatile meat substitute
Turkey bacon can stand in for pork in many dishes like breakfast sandwiches, burgers, and salads.
5. AHA approved
The American Heart Association certifies Butterball turkey bacon as heart-healthy due to its fat and sodium profile.
Downsides to Keep in Mind
Turkey bacon is healthier than pork but not nutritionally equal to whole turkey:
-
Heavily processed – Even without artificial colors or flavors, turkey bacon undergoes heavy mechanical and chemical processing.
-
Higher sodium than fresh turkey – Turkey bacon contains 5-10 times the sodium of unprocessed poultry.
-
May contain preservatives – Brands often use sodium nitrite to prevent botulism and extend shelf life.
-
Can be high in sugar – Sugar helps mimic the sweet smokey flavor of cured pork bacon. Limit intake if diabetic or watching carbs.
Tips for Enjoying Turkey Bacon
If you wish to keep enjoying Butterball or other brands of turkey bacon, here are some healthy tips:
- Choose nitrate-free varieties when possible
- Eat only 1-2 slices at a time
- Pair with veggies, whole grains, avocado instead of carbs like toast
- Opt for turkey bacon only occasionally, not daily
In moderation alongside a balanced diet, turkey bacon can be part of healthy eating habits. Just be mindful of portions and how often you indulge.
The Bottom Line
Is Butterball turkey bacon healthy? Compared to regular pork bacon, Butterball is lower in fat, sodium, and calories. In small servings, it can be a better option.
However, all turkey bacon is heavily processed. Eating too much frequently could impact health. Use moderation and balance turkey bacon with whole foods. Check labels and select nitrate-free options when possible.
Overall, turkey bacon like Butterball’s makes a nice occasional substitute for pork. But for your daily breakfast meat, lean turkey patties or slices may be a healthier routine choice.
Choose the best turkey bacon
If you choose turkey bacon, follow these tips for the healthiest outcome:
- Select reduced-sodium varieties.
- Don’t add salt during the cooking process.
- Don’t pan-fry; use an indoor grill that lets the fat drip off.
- Don’t add oil or butter during cooking.
- Place cooked bacon on a paper towel to soak up extra grease.
“With any food that claims to be healthier, it’s important to be armed with the facts,” Jeffers says. “Portions are always an important consideration as well as the nutritional details. ”.
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Pork vs. turkey bacon by the numbers
Protein: Each 2-ounce serving of pork or turkey bacon has roughly the same amount of protein. Pork bacon offers 20 grams per serving. Turkey bacon provides 17 grams.
Calories: Turkey bacon has fewer calories than pork bacon, but only by a small amount (218 vs. 228) per 2-ounce serving. 268 calories.
Fat: The overall fat content in turkey bacon is significantly lower than pork bacon – 14 grams vs. 22 grams. The level of saturated fat is still high, however, with 4 grams vs. 8 grams, respectively. High saturated fat content contributes to heart disease.
Sodium: If you don’t select reduced-sodium bacon, just a few slices can max out your daily recommended intake of salt – less than 1,500 milligrams according to the American Heart Association. Two ounces of turkey bacon has more than 1,900 milligrams of sodium. The same amount of pork bacon contains roughly 1,300 milligrams. In addition to increasing your risk of heart disease, high sodium intake raises the likelihood of kidney stones.
Vitamins: Turkey and pork bacon both provide vitamin B complex nutrients, but pork bacon offers more. Pork also contains more selenium, a mineral that activates certain proteins associated with preventing cancer. Turkey and pork bacon contain roughly the same amount of zinc, which helps control gene activity.
Turkey bacon: How healthy is it really?
FAQ
What is the healthiest turkey bacon?
How many calories are in 2 pieces of Butterball turkey bacon?
What is the healthiest bacon to buy?
Is butterball turkey bacon uncured?
Does Butterball make turkey bacon?
Butterball does make turkey bacon. They launched their line of turkey bacon in 2011 as a healthier alternative to pork bacon and to cater to their turkey fans. They offer both the original turkey bacon and a lower sodium alternative, which has 66% less sodium than pork bacon.
Is Butterball turkey bacon healthy?
The Butterball Turkey Bacon not only contains added sugar, seed oils, and nitrites; but, it’s clear the meat is more processed by the indication of “Mechanically Separated Turkey,” and a string of questionable preservatives in the ingredients list. Turkey bacon isn’t healthy.
Is Butterball turkey bacon low in sodium?
Butterball Turkey Bacon with Lower Sodium is a good choice for anyone watching their sodium levels. This brand contains 66% less sodium than regular pork bacon, compared to 43% less for the original style from the popular brand. Like the original Butterball Turkey Bacon, the lower sodium version also contains many additives.
Is turkey bacon healthy?
That quintessential sizzle, smoky aroma, and umami goodness are almost irresistible. Unfortunately, pork bacon is high in saturated fat, sodium, and usually nitrates—which have been linked to cancer (1). For that reason, many people turn to healthier (or, at least, marketed as healthier) alternatives like turkey bacon. But