Turkey bacon is often praised as healthier than pork bacon. While it does contain less fat and fewer calories, it’s still highly processed. It may also contain ingredients that aren’t ideal for health if eaten in large amounts.
Turkey that has been finely chopped and seasoned is used to make Turkeu bacon, which is then cut into strips that look like regular bacon.
This article reviews the nutritional profile of turkey bacon, determining whether it’s truly a healthier choice.
To make it, you chop or grind turkey meat, add spices and preservatives, and then press the mixture into strips that look like bacon.
Some manufacturers even use stripes of light and dark meat to mimic the look of traditional bacon pieces.
You can cook it the same way as traditional bacon. It’s typically pan-fried, microwaved or baked in the oven until golden and crispy.
Here’s a comparison of the nutrient content of one microwaved slice of turkey and pork bacon (2, 3):
Because turkey is leaner than pork belly, turkey bacon contains fewer calories and less fat than pork bacon.
Since both are made from animal proteins, they are pretty good sources of minerals and B vitamins, such as zinc, selenium, and phosphorus.
One slice of turkey bacon has the daily value for all the vitamins and minerals listed below. However, because bacon is usually eaten in small amounts, none of these amounts are met.
Also, unless it says “no sugar added,” most bacon, whether it’s made from turkey or pork, has sugar added to it. ”.
Turkey and pork bacon also have preservatives in them, mostly nitrates or nitrites, which keep the meat from going bad, make it pinker, and improve the taste (4).
Since natural or organic products can’t use man-made preservatives, they often use celery powder, which is a natural source of nitrates, as an alternative.
Turkey bacon can be a good fit for some people, especially those with special dietary needs.
Turkey bacon has become an increasingly popular alternative to traditional pork bacon over the past few decades. Many people view turkey bacon as a healthier choice – but is it really any better for you? In this article, we’ll take an in-depth look at the nutrition facts and potential health impacts of turkey bacon
What is Turkey Bacon?
Turkey bacon is made from ground turkey that is molded and cured to resemble bacon strips The same artificial smoke flavors, preservatives like sodium nitrite, and seasonings used to cure pork bacon are also often used when making turkey bacon
The end result looks similar to regular bacon, with lean turkey meat taking the place of fatty pork belly. It often has streaks of dark meat and light meat, mimicking the marbling of pork bacon.
Nutrition Facts: How Turkey Bacon Compares to Pork Bacon
At first glance, turkey bacon does seem healthier than regular bacon. A standard serving of turkey bacon (about 28g) contains:
- 60 calories
- 3g fat
- 460mg sodium
Compare this to a 28g serving of pork bacon, which has:
- 113 calories
- 9g fat
- 407mg sodium
So in a side-by-side nutritional comparison, turkey bacon is lower in calories and fat than regular bacon. However, it’s important to look beyond these numbers and examine the nutrients in turkey bacon more closely.
The Potential Downsides of Turkey Bacon
Though lower in calories and fat than pork bacon, turkey bacon is far from a health food. Here are some of the potential downsides of making turkey bacon a regular part of your diet:
Still High in Saturated Fat
While lower in total fat than pork bacon, the majority of the fat in turkey bacon is saturated fat. The 3 grams of fat in a serving of turkey bacon includes 1 gram of saturated fat.
Saturated fat has been strongly linked to increased LDL (“bad”) cholesterol levels and a higher risk of heart disease. The American Heart Association recommends limiting saturated fat to no more than 5-6% of total daily calories.
High in Sodium
Turkey bacon is very high in sodium, with a serving containing 460mg. That’s already nearly 20% of the recommended daily sodium limit in just a few strips of turkey bacon.
Consuming high amounts of sodium has been associated with high blood pressure, heart disease, stroke, and other health conditions. Most dietary guidelines recommend limiting sodium to 2,300mg per day or less.
Nitrates/Nitrites
Like pork bacon, sodium nitrite is frequently used when curing turkey to preserve color and add flavor. When cooked at high temperatures, nitrites can turn into cancer-causing compounds called nitrosamines.
There are concerns that consuming nitrite-cured meats like turkey bacon on a regular basis could potentially increase cancer risk over time.
Can Still Cause Inflammation
Both pork and turkey bacon are highly processed foods. Heavily processed meats are often linked to higher levels of inflammation in the body.
Chronic inflammation is believed to contribute to heart disease, type 2 diabetes, arthritis, Alzheimer’s, and some cancers.
Often Contains Added Sugars
To enhance flavor, many brands of turkey bacon contain added sugars like brown sugar, honey, or maple syrup. Around 1g of sugar per serving is common.
These added sugars drive up the calorie count and should be limited on a healthy diet, according to groups like the AHA and WHO.
Minimal Nutritional Value
Compared to other protein-rich breakfast foods like eggs or Greek yogurt, turkey bacon is nutritionally lacking. It provides almost no fiber, vitamins, or minerals.
So while it may be lower in fat and calories than regular bacon, turkey bacon won’t provide much in the way of beneficial nutrition to your diet.
Healthier, More Nutritious Breakfast Options
Rather than viewing turkey bacon as a “healthy” alternative to regular bacon, it may be best to think of it as an occasional indulgence food. Here are some breakfast ideas that pack more nutrition into your morning meal:
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Eggs – Prepare them any style – scrambled, poached, hard boiled, etc. Eggs provide high-quality protein, iron, vitamins, antioxidants like lutein and zeaxanthin, and choline.
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Oatmeal – Choose steel cut or rolled oats instead of instant. Oats provide filling fiber, manganese, and beta glucan fiber to reduce cholesterol. Top with fruit, nuts or seeds for added nutrition.
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Smoothies – Blend Greek yogurt or a plant-based milk with your favorite fruits and veggies. Spinach, avocado, carrots, berries, banana and pineapple all make great smoothie additions.
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Nut Butter Toast – Use 100% whole grain bread and top with a nut or seed butter like almond or sunflower. Provides filling protein, fiber and various vitamins/minerals.
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Vegetable Frittata – Eggs baked open-faced with veggies like spinach, broccoli and tomatoes. Quick to make and customizable.
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Overnight Oats – Mix oats with chia seeds, milk, yogurt, and fruit. Refrigerate overnight so you have a grab-and-go breakfast ready.
The Bottom Line: Should You Eat Turkey Bacon?
While turkey bacon does have slightly fewer calories and less fat compared to pork bacon, it lacks the nutritional benefits of other protein-rich breakfast foods. It’s still high in sodium, saturated fat, nitrites, and often sugar.
If you really love the taste of bacon, turkey bacon in moderation likely won’t do major damage to your health goals. But for improved nutrition, energy, and health, you’re better off starting your day with more wholesome breakfast options whenever possible. Think of turkey bacon as an occasional treat food rather than a daily health food.
Fewer calories and fat than pork bacon
Turkey bacon has roughly 25% fewer calories and 35% less saturated fat than pork bacon (2, 3).
This makes it a popular choice for people watching their calorie or fat intake.
It does have a lot of calories, though—30 calories per slice, with more than half of those calories coming from fat.
While turkey bacon may be lower in calories than pork bacon, you should still eat it in moderation.
A good option for those who don’t eat pork
Few people eat pork. This includes people who are allergic to or intolerant of pork and people who don’t eat it for health or religious reasons.
If you avoid pork, turkey bacon can be a good substitute.
Pork bacon tastes and feels different from turkey bacon, but many people still like the smoky, salty, meaty flavor of turkey bacon.
While turkey bacon can be a good option for some, be aware of the following potential downsides.
Is turkey bacon healthier than the regular stuff?
FAQ
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