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. ”.
Oscar Mayer is one of the most iconic and beloved deli meat brands in America. Their turkey bacon in particular has developed a cult following among consumers looking for a “healthier” alternative to regular pork bacon. But is Oscar Mayer’s famous turkey bacon truly a nutritious option? I decided to take a close look at the nutritional profile of Oscar Mayer turkey bacon to find out just how healthy this popular breakfast meat really is.
The Appeal of Turkey Bacon
Turkey bacon exploded onto the scene in the 1970s as a lower fat alternative to regular bacon made from pork. By using white turkey meat instead of fatty pork belly turkey bacon brands like Oscar Mayer were able to create a product that tasted similar to bacon with a fraction of the fat and calories.
The appeal was obvious – all the smoky, salty, crispy bacon flavor you love without the greasy pork fat and sky-high sodium levels. Turkey bacon seemed like a dream come true for health-conscious bacon lovers!
Over the years Oscar Mayer’s turkey bacon became the most popular brand on the market by far. Its convenience taste, and nutritional advantage over pork bacon has made it a refrigerator staple in many households.
But does turkey bacon really deserve its reputation as a healthy alternative? Let’s zoom in on the nutrition facts and find out!
Oscar Mayer Turkey Bacon Nutrition Facts
Here are the basic nutrition facts for a typical serving of Oscar Mayer turkey bacon:
- Calories: 40
- Total Fat: 1.5g
- Saturated Fat: 0.5g
- Cholesterol: 15mg
- Sodium: 380mg
- Protein: 5g
At first glance, the nutrition facts seem to confirm turkey bacon’s status as the more waistline-friendly option. Oscar Mayer turkey bacon has significantly less fat, cholesterol, and calories compared to an equal serving of pork bacon.
But before claiming turkey bacon is truly healthy, we need a deeper dive into the specifics.
Questionable Ingredients
Scanning the Oscar Mayer turkey bacon ingredients list raises some red flags:
- Turkey: The base of the product as you would expect. No concerns here.
- Water: Added water isn’t necessarily unhealthy, but could dilute the protein content.
- Sea Salt: No problems here, but increases the sodium content.
- Cane Sugar: An unnecessary additive that increases calories and carbs.
- Natural Flavors: Potentially unhealthy manufacturing additives.
- Sodium Phosphate: A processed additive used to retain moisture.
- Sodium Nitrite: Used to preserve color, but linked to cancer risks.
Several of these ingredients are less than ideal nutritional additions and call into question just how “healthy” Oscar Mayer turkey bacon really is.
High Sodium Concerns
One of the biggest nutritional issues with Oscar Mayer turkey bacon is its high sodium content given the serving size.
With 380mg of sodium per serving, Oscar Mayer turkey bacon contains over 15% of your recommended maximum daily sodium intake. Eating just 6 strips would put you over the recommended limit for the entire day.
High sodium intake is associated with high blood pressure, heart disease, stroke, and other health risks. The American Heart Association recommends no more than 2,300 mg per day, so Oscar Mayer turkey bacon’s sodium levels are concerning.
While it’s lower in sodium than pork bacon, turkey bacon is still very high in salt and could easily lead to excess sodium consumption.
Nitrites – A Cancer Risk?
Another health concern with Oscar Mayer turkey bacon is its inclusion of sodium nitrite. This common processed meat additive helps retain color and extend shelf life.
But numerous studies have found a link between consuming processed meats with sodium nitrite and increased risks of cancer. The WHO has even classified processed meats with nitrites as carcinogenic.
While nitrites help prevent spoilage and foodborne illness, their presence in Oscar Mayer turkey bacon raises questions about associated cancer risks with frequent consumption.
Is Turkey Bacon Ultimately Healthy?
Given its nutritional profile and ingredient concerns, would I consider Oscar Mayer turkey bacon a truly healthy alternative to regular pork bacon?
The answer is…complicated. Here are my final conclusions:
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Turkey bacon is lower in fat, cholesterol, and calories compared to pork bacon. This gives it a clear health advantage.
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However, turkey bacon is still high in sodium, concerning for heart health. It should be eaten in moderation.
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Ingredients like added sugars, sodium phosphate, and sodium nitrite are nutritionally questionable.
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Occasional consumption of turkey bacon is likely fine, but regular intake could be problematic.
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Turkey bacon is healthier than pork bacon, but it is still a processed meat with health risks if over-consumed.
So in the end, I don’t consider Oscar Mayer turkey bacon to be an ideal healthy protein. While better than pork bacon, it is still a highly processed meat product with some nutritional downsides.
Healthier, More Nutritious Bacon Alternatives
If you love the taste of bacon but want to make healthier breakfast choices, turkey bacon is not your only option. Consider these more nutritious bacon alternatives:
Canadian Bacon
Made from pork loin, Canadian bacon is far leaner than pork belly bacon with less fat and calories. Choose a low-sodium variety.
Beef Bacon
Made from beef instead of pork, beef bacon packs protein with fewer calories than pork. It has a pleasantly meaty flavor.
Turkey Bacon Bits
Get the bacon taste in a convenient, low-cal sprinkle. Turkey bacon bits work great on salads and snacks.
Tempeh Bacon
For a vegetarian take, marinated slices of tempeh fried up create a delicious plant-based bacon.
Shiitake Mushroom Bacon
Thin shiitake mushroom slices seasoned with smoked paprika and baked create bacon-y flavor without the meat.
In the end, moderation and variety are key for healthy bacon enjoyment. While Oscar Mayer turkey bacon can be an occasional part of a balanced diet, it shouldn’t be thought of as a nutritionally harmless everyday staple in your diet.
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.
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. ”.
Learn more about our editorial process.
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OSCAR MEYER TURKEY BACON IN A MICROWAVE… DELICIOUS,EASY,QUICK, HEALTHY
FAQ
What is the healthiest turkey bacon?
Does Oscar Mayer Turkey Bacon have nitrates?
How much sugar is in Oscar Mayer Turkey Bacon?
Are Oscar Mayer turkey hot dogs healthy?
Does Oscar Mayer make turkey bacon?
Oscar Mayer may be renowned for its bologna, but the brand does not manage to translate its success into the realm of turkey bacon. This one is a resounding no from us. 8. Butterball In our pursuit of the perfect turkey bacon, we found ourselves evaluating Butterball’s offering, which earned a place near the bottom of our list.
Is Oscar Mayer turkey bacon good for hot dogs?
Oscar Mayer Turkey Bacon The brand that makes you think of the best hot dogs in America is not the first one you think of for turkey bacon, but Oscar Mayer’s Turkey Bacon is a popular option stocked just about everywhere. This is one of the lower sodium brands, too, with just 140 milligrams, or 57% less than traditional pork bacon.
How is Oscar Mayer smoked bacon cured?
Oscar Mayer Naturally Hardwood Smoked Bacon is cured with salt, sugar, sodium phosphates, sodium ascorbate, and sodium nitrite. All of this sodium adds up to 350 milligrams per 2 slices.
Is turkey bacon good for You?
But when it comes to whether turkey bacon is a good-for-you choice, the answer is less clear. Just like pork bacon, turkey bacon contains a hefty amount of saturated fat and sodium—two nutrients that, when consumed in excess, can potentially result in some unsavory health outcomes.