How Much Cholesterol is in Canadian Bacon?

Canadian bacon sometimes called back bacon is a popular breakfast food enjoyed by many. With its tender, juicy texture and salty, smoky flavor, it’s easy to see why people love Canadian bacon. But if you’re watching your cholesterol, you may be wondering just how much is in each serving.

In this article, we’ll break down the cholesterol content in Canadian bacon. We’ll also compare it to regular bacon, look at health impacts, and provide tips for enjoying Canadian bacon as part of a balanced diet. Let’s dive in!

What is Canadian Bacon?

First, a quick primer on what exactly Canadian bacon is. Canadian bacon comes from the lean eye of the pork loin running along the back of the pig. It contains little fat compared to regular bacon, which comes from pork belly.

Canadian bacon is cured, smoked, and sliced into rounds. It has a ham-like texture and appearance but comes from a different cut. The term “Canadian bacon” is mostly used in the US, while in Canada it’s usually just called back bacon or peameal bacon

It provides a leaner, healthier alternative to regular bacon, though it still contains cholesterol and sodium that need to be accounted for.

Cholesterol Content in Canadian Bacon

So how much cholesterol is actually in Canadian bacon?

According to the USDA, a 100 gram serving (about 3.5 oz) of raw Canadian bacon contains 48 milligrams of cholesterol.

For comparison, 100 grams of regular raw bacon contains 97 milligrams of cholesterol. So Canadian bacon contains roughly half the cholesterol of regular bacon.

A single slice of Canadian bacon (about 28 grams) contains around 13 milligrams of cholesterol. To put that in context, the American Heart Association recommends limiting daily cholesterol intake to 300 milligrams.

So a serving of Canadian bacon provides 4% of the recommended daily value for cholesterol. While not exorbitantly high, the cholesterol still needs to be factored into your daily diet if you’re watching your levels.

Canadian Bacon vs. Regular Bacon

Let’s take a closer look at how Canadian bacon compares to regular bacon nutritionally:

• Fat content: Canadian bacon is much leaner, with 100 grams containing just 1.1 grams of fat compared to 18 grams in regular bacon.

• Saturated fat: Canadian bacon also contains less artery-clogging saturated fat at 0.4 grams vs 7 grams per 100 grams of regular bacon.

• Calories: 100 grams of Canadian bacon has 131 calories while regular bacon has 518 calories for the same weight.

• Sodium: Canadian bacon does contain quite a bit of sodium at 1,500 milligrams per 100 grams. But regular bacon still tops it at 1,800 milligrams.

So across the board, Canadian bacon is the leaner, healthier option compared to regular bacon. But it still contains meaningful amounts of cholesterol and sodium to factor in. Moderation is key.

Health Impacts of Canadian Bacon

The biggest health concern with Canadian bacon is the sodium, which can increase blood pressure and heart disease risk. The cholesterol and saturated fat also need to be limited for heart health.

The World Health Organization recommends limiting sodium to 2,000 milligrams per day, ideally less. Just 100 grams of Canadian bacon provides 75% of that.

Canadian bacon is also a processed meat, which studies link to increased risk of heart disease, diabetes, and colorectal cancer. The exact reasons are unclear but may involve preservatives used.

However, Canadian bacon is certainly the lesser of two evils compared to regular bacon. Used in moderation as part of an overall healthy diet, it can be enjoyed by most people.

Tips for Enjoying Canadian Bacon

Here are some tips for enjoying Canadian bacon as part of a balanced, low-cholesterol diet:

• Watch portions: Stick to 1-2 slices per serving and avoid overdoing it.

• Choose lower-sodium options: Look for reduced sodium Canadian bacon to cut back on the salt.

• Eat with veggies: Pair it with antioxidant-rich fruits and veggies to balance the meal.

• Avoid frying: Baking, grilling, or microwaving helps lower fat and calorie intake.

• Use as a flavor enhancer: Add small amounts to boost flavor in healthy dishes like omelets or salads.

• Mix up proteins: Substitute in other lean proteins like chicken, fish, or turkey some days.

• Go vegetarian when possible: Try meatless Canadian bacon alternatives like tempeh or coconut occasionally.

Healthy Recipes with Canadian Bacon

Here are some healthy recipe ideas that use Canadian bacon in moderation:

Canadian Bacon Breakfast Wrap

• Whole wheat tortilla
• 1-2 slices Canadian bacon
• Scrambled egg whites
• Spinach
• Tomatoes
• Avocado

Canadian Bacon and Brussels Sprouts

• Brussels sprouts, halved
• 1-2 slices Canadian bacon, chopped
• Olive oil
• Garlic
• Pepper

Canadian Bacon Egg Sandwich

• Whole grain English muffin
• 1 slice Canadian bacon
• Fried egg
• Tomato slice
• Arugula

Canadian Bacon Quiche

• Egg whites
• Nonfat milk
• Swiss cheese
• 1-2 slices Canadian bacon
• Mushrooms
• Spinach

Canadian Bacon Potato Salad

• Diced potatoes
• Chopped Canadian bacon
• Light mayo
• Mustard
• Celery
• Onion
• Pickle relish

The Bottom Line on Canadian Bacon

Canadian bacon can be enjoyed as part of an overall balanced diet that limits cholesterol intake to 300 milligrams per day. In moderation, it provides a salty, savory flavor that many people love.

Compared to regular bacon, Canadian bacon is lower in fat, calories, and cholesterol. But it still contains about 50 milligrams of cholesterol per 100 gram serving. Sodium levels are also quite high.

Enjoy Canadian bacon in moderation by watching portions, choosing lower-sodium options, and balancing with plenty of fruits, vegetables, and other lean proteins. This allows you to satisfy your bacon cravings while supporting your health goals.