How Much Sodium is in Uncured Bacon?

Bacon is a beloved breakfast food for many, adding a savory, salty crunch to dishes like eggs, pancakes, sandwiches and more While most bacon contains nitrates and nitrites to preserve freshness and add color, some bacon is marketed as “uncured” without these added ingredients But just how much less sodium is in uncured bacon compared to traditional cured bacon? Let’s take a closer look.

What is Uncured Bacon?

Traditional cured bacon contains sodium nitrite, which reacts with the myoglobin in pork to give bacon its signature pink color Sodium nitrite also inhibits bacteria growth to prevent spoilage and food poisoning The curing process gives bacon a salty, smoky and savory flavor.

Uncured bacon has no added nitrates or nitrites, and is instead cured with natural sources like celery powder, which contains nitrates that convert to nitrites. Uncured bacon is also flavored with sea salt, honey and spices. While nitrites still occur naturally, uncured bacon often has lower levels.

According to USDA labeling laws since 2020, uncured bacon packaging must state that it contains “No nitrates or nitrites added except for those naturally occurring in ingredients like celery juice powder, parsley, cherry powder, beet powder, spinach, sea salt etc.”

Sodium Content in Cured vs. Uncured Bacon

Most people assume uncured bacon is healthier and lower in sodium than cured bacon. But is this true when you look at the nutrition labels?

According to the USDA, a typical serving of cured bacon (2 slices pan-fried, about 21g) contains 360mg of sodium.

Looking at Hempler’s uncured bacon nutrition facts, a 21g serving contains 360mg sodium, the same amount as cured bacon.

So while the curing method is different, the sodium content per serving is virtually identical between cured and uncured bacon.

This makes sense when you consider that salt is still used to flavor uncured bacon during processing. The natural nitrates from vegetable powders simply replace the need for sodium nitrite as a preservative.

Other Nutrients in Uncured Bacon

While sodium levels are similar in cured and uncured bacon, other nutritional aspects may differ slightly:

• Fat: Uncured bacon tends to be slightly leaner, with less saturated fat than cured bacon. For example, Hempler’s uncured bacon has 5g saturated fat per serving compared to 6g in cured bacon.

• Preservatives: Obviously, uncured has no added sodium nitrite like cured meats. However, both contain some nitrates naturally.

• Ingredients: Uncured bacon contains veggie powders like celery and natural sweeteners like honey instead of refined sugar. This fits with a more wholesome, natural image.

• Taste: Some find the taste of uncured bacon more subtle, sweet and “meaty” compared to cured. But taste preferences vary by person.

• Price: Specialty uncured bacon costs more than regular cured bacon in most stores. The pricier uncured type targets health-conscious consumers.

Is Uncured Bacon Healthier?

While the curing process differs, uncured bacon isn’t necessarily healthier, especially regarding sodium content. But it does avoid controversial added nitrites associated with cancer risk.

Here are some key considerations on the health impacts of cured vs. uncured bacon:

• Sodium: As seen on nutrition labels, cured and uncured bacon are both high in sodium from salt. High sodium intake is linked to high blood pressure.

• Nitrites: Meat industry experts argue sodium nitrite prevents botulism and say nitrites from vegetables aren’t safer. But consumer advocates want reduced nitrites to limit cancer risk.

• Preservatives: Uncured meats contain no artificial preservatives, which some consumers see as healthier. However, preservatives in cured meats preserve freshness.

• Other ingredients: Spices, veggie powders and natural sweeteners sound healthier to consumers than cured bacon ingredients. But these provide minimal nutritional advantage.

• Fat and calories: Uncured bacon may be leaner than cured, but all bacon is high in fat and calories with minimal protein compared to other proteins.

Overall, the health advantage of uncured over cured bacon is debatable. Neither is a health food. Consumers can see uncured bacon as natural and minimally processed, but its nutrition profile isn’t vastly different than cured.

Ways to Reduce Sodium from Bacon

Bacon lovers don’t need to totally avoid it for a heart-healthy diet. Here are some tips to reduce your sodium intake from bacon:

• Choose turkey bacon or leaner center-cut pork, with less fat/sodium than regular bacon.

• Opt for lower-sodium brands of cured or uncured bacon. Sodium content varies between brands.

• Eat smaller serving sizes, like 1 slice instead of 2. Stick to side portions instead of bacon as a main dish.

• Limit bacon to a garnish instead of the star of the show. Sprinkle on salads instead of a whole plate of bacon.

• Skip adding extra salt to foods containing bacon, since it already packs plenty of sodium.

• Balance bacon with low sodium foods like fresh fruits, vegetables, eggs and unsalted nuts and seeds.

The Bottom Line

While marketing suggests otherwise, uncured bacon does not have significantly less sodium than cured bacon. Both contain around 360mg sodium per serving. However, uncured bacon may be leaner and avoid controversial nitrite preservatives.

In the end, bacon is high in sodium, fat and calories whether cured or uncured. Portion control and reducing add-ons like salt, plus eating plenty of fresh, whole foods is important for an overall low-sodium diet. Both cured and uncured bacon can have an occasional place in a balanced, healthy diet when used to add flavor, not serving as the main dish.