Is Spam or Bacon Better For You? A Close Look at the Nutritional Value

Spam and bacon are two iconic pork products that have graced American tables for over a century. While both deliver satisfying salty, meaty flavor, their nutritional profiles differ quite a bit I decided to take a close look at the calories, fats, and other nutrients in Spam versus bacon to determine which one is better for you.

A Brief History of Spam and Bacon

Before diving into the nutrition stats, let’s take a quick look at the origins of these pork products

• Spam first hit the market in 1937. It was created by Hormel as a way to make use of pork shoulder meat. The name “Spam” came from the spiced ham concoction. It quickly became a staple for soldiers during World War II thanks to its long shelf life and portability.

• Bacon has been around far longer, with origins dating back thousands of years. It was popularized in America in the early 1900s when new pork preservation and chilling technologies allowed bacon to be mass-produced.

Both Spam and bacon fill an important role in American food culture. But which one is better for your health? Let’s find out.

Nutritional Profile of Spam

The original Spam variety is made of chopped pork shoulder meat, salt, water, potato starch, and sodium nitrite. Here is the nutritional profile for a 2-ounce serving according to the USDA:

• Calories: 180
• Fat: 16g
  • Saturated fat: 6g
• Carbs: 1g
• Protein: 7g
• Sodium: 770mg
• Sugars: <1g
• Iron: 10% DV
• Potassium: 2% DV
• Zinc: 15% DV
• Copper: 4% DV

The main highlights are the high fat and sodium content. Each serving provides nearly a third of the recommended daily sodium intake. The fat also adds up quickly, with 16 grams coming from just 2 ounces.

On the bright side, you get a decent hit of zinc, iron, potassium and copper. Spam provides these minerals and nutrients:

• Zinc: Important for immune function and DNA replication
• Iron: Critical for oxygen transport and energy metabolism
• Potassium: Supports nerve signaling, fluid balance, and muscle contractions
• Copper: Needed for iron absorption and red blood cell production

So while it’s on the salty side, Spam does deliver some vital micronutrients.

Nutritional Profile of Bacon

Now let’s see how bacon compares to Spam. The nutrition facts can vary slightly based on the pork cuts, curing method, and cooking method. Here is the approximate nutritional profile for 2 ounces of pan-fried bacon according to the USDA:

• Calories: 263
• Fat: 19.6g
  • Saturated fat: 7.4g
• Carbs: 0g
• Protein: 15.4g
• Sodium: 578mg
• Sugars: 0g
• Iron: <1% DV
• Zinc: 2% DV

Bacon contains more calories, fat, and protein compared to the same serving size of Spam. You get nearly 20 grams of total fat from just 2 ounces. It’s also high in saturated fat, which can raise bad LDL cholesterol levels.

On the downside, bacon does not contain the same micronutrients as Spam. You would get trace amounts of zinc and negligible iron.

Comparing Fat Content

One of the biggest differences between Spam and bacon is the total fat content.

• Spam contains 16 grams of fat per 2-ounce serving
• Bacon contains 19.6 grams of fat per 2-ounce serving

So bacon has about 18% more total fat than the same amount of Spam. Both products get about 70-75% of their calories from fat. They’re equally high in saturated fat as well.

If you’re closely monitoring fat intake for heart health or weight management, bacon would not be the better choice over Spam. Those additional 3.6 grams of fat per serving add up, especially if enjoying bacon more frequently or in larger portions.

Benefits and Downsides of Each

Here is a quick rundown of the main benefits and downsides of Spam and bacon:

Benefits of Spam

• Provides more vitamins and minerals than bacon
• Lower in calories than bacon
• Less total fat and sodium than bacon
• Very long shelf life as a precooked meat

Downsides of Spam

• High sodium content
• High in total and saturated fat
• Requires moderation due to ultra-processed nature

Benefits of Bacon

• Provides satisfying meaty flavor
• Contains more protein than Spam
• Many flavors and cooking methods to choose from

Downsides of Bacon

• Very high in total and saturated fat
• Negligible vitamin and mineral content
• Risk of carcinogens when cooked at high heat
• Requires moderation due to high fat and sodium content

Which is Healthier: Spam or Bacon?

So which pork product comes out on top when comparing nutritional value?

Spam is healthier than bacon.

While neither are necessarily health foods, Spam contains less total fat and more vitamins and minerals than bacon. It can be enjoyed occasionally as part of a balanced diet. Bacon is quite high in saturated fat, so it should be consumed in moderation to minimize heart disease and obesity risks.

To make bacon healthier, opt for leaner cuts of pork and cook it carefully to reduce nitrosamines. Some better bacon options include center-cut bacon, Canadian bacon, or turkey bacon.

For Spam, rinsing off excess salt and sodium, trimming visible fat, and sautéing instead of frying can also improve the nutrition profile. Consuming it in moderation is key.

The Bottom Line

Spam gets a bad rap, but it has some nutritional merit when consumed responsibly. Bacon is more of an occasional indulgence due to its high fat and sodium content. While neither are health foods, Spam offers more nutritional value and less fat per serving compared to bacon.

At the end of the day, both can be enjoyed in moderation as part of an overall healthy lifestyle. Be mindful of portion sizes, cook them properly, and balance with plenty of wholesome, minimally processed foods like fruits, veggies, and whole grains. With some care taken in preparation and consumption, you can still enjoy these classic pork products without going overboard.