what food group is bacon

What Food Group Does Bacon Belong To?

With its savory, salty, smoky flavor, crispy texture, and role in beloved dishes, bacon enjoys immense popularity But what food group does this iconic meat product belong to?

Let’s explore bacon’s nutritional profile, how it fits into the five major food groups, and some things to keep in mind for a healthy diet.

An Introduction to Bacon

Bacon refers to pork belly that has been cured, smoked, and sliced before cooking. Pork bellies come from the underside of pigs and contain a high proportion of fat marbled with streaks of lean meat.

Traditional bacon curing involves soaking the pork in a brine solution of water, salt, spices, and preservatives like sodium nitrite. Smoking imparts flavor while also preserving the meat.

Mass production revolutionized bacon in the 20th century. Today large pork processors pump pork bellies with curing solution to shorten time. They also switched from smoking over wood fires to using artificial smoke flavoring.

In the US, common types of bacon include:

• Regular sliced bacon, around 70% fat and 30% protein

• Thick-cut bacon with wider slices

• Bacon bits made from small, crumbled, fried pieces

• Turkey bacon, a poultry-based alternative

Bacon makes a tasty addition to all kinds of savory dishes. It’s most famously paired with eggs, but also shines in classics like bacon cheeseburgers, BLTs, potato bacon soup, wedge salads, and bacon-wrapped foods.

Which Food Group Does Bacon Belong to?

Based on its nutritional profile and composition, bacon falls under the Protein Foods group.

The Protein Foods group includes all foods made from meat, poultry, seafood, eggs, nuts, seeds, soy, and beans or peas.

Within this broad group, bacon fits specifically under the red meats subgroup, along with beef, pork, lamb and goat. So nutritionally speaking, bacon is considered a red meat.

The 2015-2020 Dietary Guidelines for Americans recommend adults get about 5 to 7 ounces of protein foods daily. For 2,000 calories per day, that represents 10% to 35% of total food intake from the Protein group.

Bacon and other processed meats are often high in sodium and saturated fat. For optimal health, leaner proteins like skinless poultry, fish, beans, nuts or tofu are recommended over bacon most of the time.

But in moderation, bacon can provide flavor and satisfaction as part of an overall balanced diet. It delivers high-quality protein, B vitamins, iron, zinc, magnesium and other nutrients.

Nutrition Facts for Bacon

Now let’s dig deeper into the full nutritional profile of bacon, according to the USDA:

Serving Size and Calories

• Pan-fried bacon contains 43 calories in 1 slice (8g/0.3oz)
• A 3-ounce serving of bacon contains 353 calories

Macronutrients

• Fat: 5g total fat per slice, with 2g saturated fat
• Protein: 3g protein per slice
• Carbohydrates: 0g carbs per slice

Micronutrients

• Sodium: 182mg sodium per slice
• Iron: 0.2mg (11% DV)
• Zinc: 0.3mg (2% DV)
• Vitamin B6: 0.03mg (2% DV)
• Vitamin B12: 0.1mcg (2% DV)

As you can see, a single slice of bacon contains more fat than protein and a substantial amount of sodium.

So while it provides some nutrients, bacon is high in saturated fat and sodium. It lacks fiber, vitamins A, C, D and calcium that other protein foods supply.

For those limiting red meat or processed meat, small amounts of bacon can add flavor. But relying on it too often risks negative health impacts.

Health Impacts of Frequent Bacon Consumption

Eating bacon and other processed red meat frequently correlates with increased health risks:

• Obesity: Bacon’s high fat and calorie density promotes weight gain.

• Heart disease: The saturated fat and sodium increase risk of cardiovascular disease.

• Diabetes: Nitrates may impair insulin response, increasing diabetes risk.

• Cancer: Curing and smoking may produce carcinogens, linked to colorectal cancer.

• Mortality: A 2020 study found people eating processed meat daily had a 44% higher mortality risk over 8 years compared to those eating none.

For optimum health, the American Heart Association recommends limiting processed red meat like bacon to no more than 1.5 ounces cooked (about 2 slices bacon) per week.

Ways to Enjoy Bacon in Moderation

Here are some tips for keeping bacon intake moderate as part of a balanced diet:

• Treat it as a flavoring agent rather than main dish. Use a few crumbles instead of full strips.

• Crumble bacon on salads, baked potatoes, omelets or pasta for a flavor punch.

• Wrap lean meats or seafood in a slice of bacon instead of eating strips directly.

• Choose turkey or vegetarian bacon for less fat, sodium and a change of pace.

• Opt for dry-cured bacon without added nitrites or nitrates.

• Bake or grill bacon instead of frying to reduce fat.

• Blot fried bacon on paper towels to remove excess grease.

• Compare nutrition labels and choose lower sodium products.

• Measure portions and stick to 1 to 2 slices per serving.

The Bottom Line

While certainly delicious, bacon should be enjoyed moderately as part of a diet emphasizing plant foods, lean proteins, whole grains, and healthy fats. Use it to add flavor, not as a dietary staple. When buying bacon, compare labels and select products with less fat and sodium. Above all, be mindful of portions. With some mindfulness, bacon can still have an occasional place on your plate!