Some people who are watching their weight or calories choose turkey bacon as a low-fat and low-calorie substitute for the pork bacon that’s usually found on breakfast tables.
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However, dietitian Laura Jeffers, MEd, RD, LD, claims that despite its apparent health benefits, this substitute is still high in sodium and saturated fat.
In fact, opting for turkey bacon as the “healthier” choice can have a negative impact on your health.
“Believing it’s the better option, you may eat too much,” Jeffers says. “I advise my patients to consume no more than one serving of bacon products—including turkey bacon—per week. ”.
Pork bacon comes from the belly of a pig. Turkey bacon is dark and light meat turkey seasoned like bacon and pressed into bacon form.
“Turkey bacon, like bacon made from pork, is high in sodium and saturated fat, two things that increase your risk of heart disease,” the expert claims. “And the similarities don’t stop there. ”.
The age-old debate: is turkey bacon truly a healthier alternative to its porky counterpart? While many health-conscious individuals reach for turkey bacon with the belief that it’s a leaner, more wholesome choice, the truth is a bit more nuanced Let’s delve into the nutritional showdown between these two breakfast staples to uncover the facts
Calorie and Fat Comparison:
- Turkey Bacon: Slightly lower in calories and fat than regular bacon. A 2-ounce serving of turkey bacon has approximately 218 calories and 14 grams of fat, compared to 268 calories and 22 grams of fat in the same amount of pork bacon.
- Regular Bacon: Higher in calories and fat, but also higher in protein. The higher fat content of regular bacon also means more saturated fat, which can raise cholesterol levels and increase the risk of heart disease.
Protein Power:
- Turkey Bacon: Lower in protein than regular bacon. A 2-ounce serving of turkey bacon provides 17 grams of protein, while the same amount of pork bacon packs 20 grams of protein.
- Regular Bacon: Higher in protein, making it a more satiating option. This can help you feel fuller for longer, potentially reducing overall calorie intake.
Sodium Showdown:
- Both: Both turkey bacon and regular bacon are high in sodium. A 2-ounce serving of turkey bacon contains a whopping 1,900 milligrams of sodium, while regular bacon has around 1,300 milligrams. This is a significant portion of the recommended daily sodium intake of 1,500 milligrams.
Additional Considerations:
- Processed Meat Concerns: Both turkey bacon and regular bacon are processed meats, which have been linked to an increased risk of certain health problems, including heart disease, cancer, and type 2 diabetes.
- Nitrates and Nitrites: Turkey bacon and regular bacon often contain nitrates or nitrites, which can form cancer-causing compounds when cooked at high temperatures.
- Added Sugar: Some brands of turkey bacon contain added sugar, which can contribute to weight gain and other health problems.
The Verdict: A Matter of Moderation
While turkey bacon may have a slight edge in terms of calories and fat, it’s important to remember that it’s still a processed meat with its own set of drawbacks. Both turkey bacon and regular bacon should be consumed in moderation as part of a balanced diet.
Tips for Making a Healthier Choice:
- Choose reduced-sodium options.
- Don’t add salt during cooking.
- Use an indoor grill that allows fat to drip off.
- Don’t add oil or butter during cooking.
- Drain cooked bacon on a paper towel to absorb excess grease.
Remember, moderation is key! Enjoy your bacon, whether it’s turkey or regular, as a treat rather than a staple in your diet. And when you do indulge, opt for the reduced-sodium option and cook it in a way that minimizes the formation of harmful compounds.
Bonus Tip: If you’re looking for a truly healthy alternative to bacon, consider trying plant-based options made from ingredients like shiitake mushrooms or tempeh. These options offer a similar savory flavor and satisfying texture without the drawbacks of processed meats.
Pork vs. turkey bacon by the numbers
Protein: Each 2-ounce serving of pork or turkey bacon has roughly the same amount of protein. Pork bacon offers 20 grams per serving. Turkey bacon provides 17 grams.
Turkey bacon has 218 fewer calories per 2-ounce serving than pork bacon, although the difference is not that great. 268 calories.
Fat: The overall fat content in turkey bacon is significantly lower than pork bacon – 14 grams vs. 22 grams. The level of saturated fat is still high, however, with 4 grams vs. 8 grams, respectively. High saturated fat content contributes to heart disease.
Sodium: If you don’t select reduced-sodium bacon, just a few slices can max out your daily recommended intake of salt – less than 1,500 milligrams according to the American Heart Association. Two ounces of turkey bacon has more than 1,900 milligrams of sodium. The same amount of pork bacon contains roughly 1,300 milligrams. In addition to increasing your risk of heart disease, high sodium intake raises the likelihood of kidney stones.
Vitamins: Turkey and pork bacon both provide vitamin B complex nutrients, but pork bacon offers more. Pork also contains more selenium, a mineral that activates certain proteins associated with preventing cancer. Turkey and pork bacon contain roughly the same amount of zinc, which helps control gene activity.
Is turkey bacon healthier than the regular stuff?
FAQ
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