It’s likely that you haven’t heard of the “dark horse” of breakfast meats unless you live in New Jersey. Part mystery, with a dash of allure, let us introduce you to pork roll. At first glance, it might look like Canadian bacon or even bologna, but it’s actually pork roll. In New Jersey, you’d be hard-pressed to find a bagel shop or diner that doesn’t serve it as a breakfast meat option, along with basic options like bacon and sausage. It would be almost impossible to find the cheap restaurant in Manhattan if you crossed the bridge.
Anyone who was born and raised in New Jersey has eaten this sliced meat since they were babies. It’s so good that it beats other breakfast meats hands down. It’s been there to comfort people after a night of drinking too much, and it even has its own holiday to honor it. Breakfast avocado toast is too expensive for us. Instead, we’d take a pork roll with egg, cheese, salt, pepper, and ketchup on a roll, which is how most people order it. People love this meat so much that there are two food festivals just for it, but people from different states rarely say “pork roll.” Lets solve the mystery and discover the truth about pork roll.
As a lover of all things pork, I enjoy both bacon and pork roll in moderation. But when it comes to nutrition, is one better for you than the other?
In this article, I’ll analyze the nutrition facts on pork roll versus bacon to determine which processed pork product reigns supreme in terms of health.
Introducing Pork Roll
First, what exactly is pork roll? Known as Taylor Ham in some regions, pork roll is a processed meat product popular in New Jersey, New York, Pennsylvania, and other parts of the Northeast
Pork roll contains a mix of ground pork, salt, spices, and preservatives like sodium nitrite shaped into a log and sliced. It has a salty, smoky, slightly sweet flavor.
Traditional brands like Taylor and Trenton Pork Roll keep the recipe proprietary. Pork roll gets fried up for breakfast sandwiches or served in omelets on pizza, and more.
All About Bacon
Of course, bacon needs no introduction. Most American grocery stores stock a variety of bacon options from brands like Oscar Mayer, Hormel, and Smithfield.
Traditional bacon contains cured and smoked pork belly meat. Turkey bacon substitutes lean turkey meat for the fatty pork belly. Bacon gets used in all types of dishes from breakfast plates to burgers, sandwiches, salad toppings, and dips.
Now let’s see how pork roll and bacon compare nutrition-wise.
Pork Roll vs Bacon: Nutrition Facts Face-Off
Per 1-ounce serving:
| Pork Roll | Bacon
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| Calories | 98 | 43
| Fat | 7g | 3g
| Saturated Fat | 2.5g | 1g
| Cholesterol | 17mg | 11mg
| Sodium | 480mg | 190mg
| Carbs | 1g | 0g
| Sugar | 1g | 0g
| Protein | 5g | 4g
Looking at the numbers, bacon contains fewer calories, less total fat, and less cholesterol compared to pork roll. However, pork roll provides more protein.
Bacon has significantly less sodium per serving compared to pork roll. Both contain nitrates, with pork roll having slightly higher levels.
So in terms of nutritional value, bacon has a slight edge over pork roll due to lower calories, fat, and sodium.
Benefits of Pork Roll
Though higher in sodium than bacon, pork roll does boast some nutritional pluses:
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Contains more protein than bacon, with 5 grams per serving.
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Provides B vitamins like B1, B2, B3, B6, and B12. These support energy metabolism and brain health.
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Contains iron, potassium, magnesium, and zinc for blood, nerve, and immune function.
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Offers a serving of protein for just 98 calories and 7 grams of fat.
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Has a lower price point than many bacon options.
In moderate portions, pork roll can be part of a nutritious diet due to its protein, vitamins, and minerals.
Benefits of Bacon
Though higher in fat than pork roll, bacon does have some nutritional advantages:
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Lower in calories, fat, cholesterol and sodium compared to pork roll.
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Contains monounsaturated fats that may help lower LDL “bad” cholesterol when eaten in moderation.
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Provides B vitamins, zinc, potassium, phosphorus, magnesium and iron.
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Adds tons of savory, smoky, umami flavor to dishes. A little goes a long way.
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Cured and smoked over time, bringing out delicious flavor.
When consumed sensibly, bacon can be included as part of a varied diet to benefit from its nutrients.
Downsides of Pork Roll
However, some potential cons of regularly eating pork roll include:
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Very high in sodium at 480 milligrams per serving. This may negatively impact blood pressure.
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Contains chemical preservatives like sodium erythorbate and sodium nitrite to inhibit bacteria growth. Some studies link nitrites/nitrates to cancer.
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Processed meat is classified by the WHO as a carcinogen when eaten in large quantities over long periods.
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Higher in total fat, sat fat, and cholesterol compared to many other protein options.
To limit downsides, enjoy pork roll in moderation as part of an overall healthy eating pattern.
Downsides of Bacon
Bacon contains some nutritional disadvantages as well:
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Can be high in sodium. Check labels, as sodium content varies widely by brand.
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Very high in saturated fat and cholesterol compared to lean proteins. Can negatively impact heart health.
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Also contains chemical preservatives like sodium nitrite.
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Heavily processed and smoked, which may pose health risks when consumed regularly.
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Can contain traces of harmful contaminants found in pork like fecal matter if not thoroughly cooked.
For maximal health, consume bacon in moderation along with plenty of fruits, veggies, whole grains, and lean proteins.
The Verdict
So is pork roll or bacon better for you?
Overall, bacon contains slightly fewer calories and less fat, cholesterol, and sodium compared to pork roll per serving. However, pork roll offers more protein.
Both provide a serving of protein and B vitamins for minimal calories, but are highly processed foods.
I recommend consuming both bacon and pork roll in moderation as part of a balanced diet, while emphasizing healthier whole foods like fruits, vegetables, fiber-rich grains, beans, lentils, nuts, seeds, lean proteins, and healthy fats.
A few slices of bacon or pork roll here and there likely won’t negatively impact health for most people. But regular overconsumption may increase risk of chronic illnesses.
At the end of the day, America runs on both bacon and pork roll! Enjoying these processed pork products occasionally can absolutely be part of a nutritious lifestyle when paired with plenty of wholesome, nourishing foods. In moderation, dig in and savor the savory flavors.
Pork roll is a processed pork product
Before we look at the history and cultural significance of the salty meat, let’s talk about what pork roll is. According to Eater, pork roll is a processed pork product. Prior to it being smoked, its mixed with a combo of spices, salt, and preservatives and then sugar-cured. It used to only come in a tube-shaped package, like unsliced meats at the deli counter. Now you can find it in the refrigerated meat section already sliced and packaged.
Pork roll comes fully cooked and in circular form, but youd be hard-pressed to find a person who would consume it in that state. The preferred method of cooking is frying it up directly on a flat top or in a stove top skillet. While it is our favorite breakfast meat, there are no limitations to when and how you may consume it. Its perfectly acceptable in the morning on a bagel or devoured in the evening on a roll. It wont earn any accolades for its health benefits, but it is delicious, plain and simple. The flavor of this salty processed meat product is unique and sets it apart from others.
Pork roll’s origins may be on the battlefield
Pork roll has been clouded by mystery since its creation long ago. The early history of the salted breakfast staple is tied to George Washington and happens to be highly debated to this day, much like the “pork roll” versus “Taylor Ham” debate (more on that one later). The Battle of Trenton was a small engagement that took place during the American Revolutionary War in 1776. It was December in New Jersey, which meant it was cold, and a solution had to be found for just what would keep Washington and his soldiers from going hungry.
Its long been rumored that pork roll was the answer. Given its heavily processed nature, the packaged rolls of minced meat (plus likely some questionable ingredients) could easily survive those harsh winter conditions. It came with the added bonus of being super portable, as they could carry around the salted pork product in roll form. Whether true or not, well gladly hold on to the mental of a stoic and fearless George Washington bravely crossing the Delaware River with a log of pork roll in tow.
The Pork Roll (Or Taylor Ham), Egg, And Cheese | Legendary Eats
FAQ
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