Turkey Bacon vs Pork Bacon: Which Type of Bacon is Healthier?

But does swapping out pork for turkey really make your morning meal that much better for you? I compared the nutrition facts and ingredients to uncover which bacon truly deserves the “health halo.”

Here’s an in-depth look at how turkey bacon stacks up against regular pork bacon when it comes to nutrition, ingredients, and health effects.

Nutrition Profile

First, let’s examine the calorie fat, and other nutrient differences between pork and turkey bacon.

Calories

• 2 slices pork bacon = 153 calories
• 2 slices turkey bacon = 60 calories

Turkey bacon contains far fewer calories per serving. Those watching their calorie intake for weight management will save almost 100 calories by choosing turkey over pork.

Total Fat

• 2 slices pork bacon = 12g fat
• 2 slices turkey bacon = 1g fat

The lower fat content is another big advantage of turkey bacon for dieters You trim over 10 grams of fat by opting for the turkey variety.

Saturated Fat

• Pork: 4.5g saturated fat
• Turkey: 0.5g saturated fat

Saturated fat increases unhealthy LDL cholesterol levels, so turkey bacon’s minimal saturated fat provides heart health benefits.

Sodium

• Pork: 551mg sodium
• Turkey: 678mg sodium

Despite the leaner nutrition profile, turkey bacon actually packs more salt per serving. Excess sodium can exacerbate high blood pressure.

Sugar

• Pork: 0g sugar
• Turkey: 1g sugar

Since pork meat is cured with salt during processing, turkey bacon needs added sugar to improve flavor. The extra sugar drives up the carbohydrate content.

Protein

• Pork: 11g protein
• Turkey: 7g protein

You’ll get nearly 40% more protein from pork bacon. Turkey is leaner but doesn’t pack the same protein punch.

Winner?

For calories, fat, and sodium, turkey bacon wins. But pork provides more protein and zero sugar. Ultimately, turkey bacon has a better overall nutrition profile if you don’t mind the added sodium.

Ingredients Comparison

Aside from the nutrition numbers, it’s important to dive into the ingredients that make up each type of bacon.

Pork Bacon Ingredients

• Pork cured with water, salt, sugar, sodium phosphate, flavoring, smoke
• May contain sodium nitrite and other preservatives (BHA, BHT, citric acid)

Turkey Bacon Ingredients

• Turkey thigh and breast meat
• Water, sea salt, contains 2% or less of: brown sugar, sodium phosphate, natural flavorings
• May contain sodium nitrite and preservatives

Turkey bacon ingredients are very similar to pork. Both need sodium phosphate to help cure the meat. And turkey bacon requires sugar additions to compensate for the leaner meat.

Preservatives like sodium nitrite and BHA may be present in both types, which pose health concerns explored later.

Overall, turkey bacon doesn’t offer a radically different ingredient profile from pork bacon, just slightly fewer additives. But it still qualifies as a highly processed food.

How is Bacon Processed and Prepared?

To fully compare pork and turkey bacon, it helps to understand exactly how bacon is made:

Pork bacon processing

• Pork belly is cured in a brine solution containing salt, sodium nitrite, and spices
• Smoked to add flavor
• Cooked at low temperature to render fat
• Chilled to firm the fat so bacon holds its shape
• Sliced and packaged

Turkey bacon preparation

• Ground turkey thigh and breast meat combined
• Shaped into strips and cured in a wet brine with salt, sugar, and sodium phosphate
• Smoked and cooked at low heat like pork
• Chilled until firm enough to slice
• Cut into “strips” to mimic pork bacon shape

Both types involve curing, smoking, and cooking to achieve the distinctive bacon flavor, texture, and shelf life. But turkey is more fabricated since it requires ground meat shaped into strips rather than whole pork belly slices.

Potential Problems with Processed Meats

The curing, smoking, and cooking steps that bacon undergoes create some possible concerns:

• Carcinogens – Curing with sodium nitrite can produce cancer-causing nitrosamines, especially when charred at high temps.
• Inflammation – Smoking and high-heat cooking create advanced glycation end products (AGEs) that promote inflammation.
• Sodium – Salt and sodium phosphate boost the sodium content significantly.
• Preservatives – Added preservatives like BHA may have neurotoxic effects with regular intake.

These risks apply equally to both pork and turkey bacon as highly processed meats. The American Cancer Society recommends limiting processed meat intake to 18 oz or less per week.

Moderation is key, but turkey bacon may be slightly preferable if you eat bacon regularly.

Nutrition Winners: Turkey or Pork Bacon?

• Calories: Turkey
• Fat & Saturated Fat: Turkey
• Sodium: Pork
• Sugar: Pork
• Protein: Pork
• Ingredients: Pork (fewer additives)

The verdict? Turkey bacon takes the edge for calories, fat, and sodium. But pork bacon offers more protein and fewer unhealthy additives.

When consumed in moderation, both can have a place in a healthy, well-rounded diet. But I recommend turkey bacon if you’re limiting calories and fat intake.

Health Impact Comparison

Beyond just nutrients, what do the experts say about how pork and turkey bacon affect your health?

Heart Health

The American Heart Association recommends limiting processed pork products due to the high sodium and nitrates.

Turkey bacon has markedly less saturated fat, which is the biggest dietary culprit for elevated LDL cholesterol levels that increase heart disease risk.

Winner: Turkey

Weight Management

With 90 fewer calories and 10 fewer grams of fat per serving, turkey bacon fits better into a reduced calorie diet for weight loss.

The majority of fat calories in pork bacon come from less satiating unsaturated fat. The protein in pork bacon helps with appetite control.

Slight edge to turkey

Diabetes Risk

The nitrates used to cure pork bacon can inhibit insulin response, which may increase diabetes risk.

Turkey bacon is lower on the glycemic index, meaning less insulin spike.

Winner: Turkey

Cancer Risk

The World Health Organization classifies all processed meat as “carcinogenic to humans.”

But pork bacon poses a slightly higher risk according to the NIH due to specific links between consumption and colorectal cancer.

Slight edge to turkey

Sodium Intake

Turkey bacon contains over 20% more sodium per serving than pork.

Higher sodium intake is associated with high blood pressure, heart disease, and stroke.

Winner: Pork

Overall for health impacts, turkey bacon looks to be a slightly better choice, especially for diabetes and heart disease risk reduction. But as always, moderation is key with any processed meat.

Who Might Want to Choose Turkey Bacon?

Based on its nutrition profile, ingredients, and potential health impacts, turkey bacon may be a better choice for:

• Those managing their weight – 90 fewer calories per serving
• Anyone at risk for diabetes – lower glycemic index
• Those concerned about heart health – 90% less saturated fat
• People limiting sodium – still contains over 600mg per serving
• Anyone avoiding pork for religious/dietary reasons
• Children – less fat without as much added sugar as “maple” pork bacon

Just remember that turkey bacon is still highly processed and high in sodium. It should be consumed in moderation as part of a whole food-based diet.

Who Might Prefer Pork Bacon?

Pork bacon remains a smart choice in moderation for those who:

• Don’t want added sugar – turkey bacon contains 1g per serving
• Follow lower carb diets – fewer net carbs than turkey
• Need more protein – 40% more protein than turkey bacon
• Want more satiating fat – pork has more unsaturated fat
• Don’t restrict pork for religious/dietary reasons
• Enjoy the richer pork flavor
• Exercise regularly – can help process excess sodium

How Much Bacon Should You Eat?

No matter which type you prefer, bacon should be enjoyed in moderation as part of a healthy diet:

• 2-3 servings pork or turkey bacon per week
• 1 serving = approx 2 slices or 1 oz
• Limit portion to 1-2 slices (about 1 oz) at a meal
• Avoid eating it every day or multiple times a day
• Use it as a flavor enhancer in dishes, not food’