Is Bacon Fat Better Than Butter? A Complete Comparison

The legendary bacon vs. butter debate has raged for years. Both fats have legions of devoted fans and vocal critics. But when it comes down to nutrition and health effects, which one wins out – flavorful bacon grease or creamy, classic butter?

In this comprehensive comparison, we’ll analyze the nutritional profiles, potential benefits, and possible risks of bacon fat and butter. By the end, you’ll have the facts to determine which is truly better for your health and cooking needs.

Nutrition Breakdown: Bacon Fat vs. Butter

Let’s start by looking at how these two popular animal fats stack up nutritionally:

Bacon Fat (per tbsp)

• Calories: 116
• Total Fat: 13g
• Saturated Fat: 5g
• Monounsaturated Fat: 6g
• Polyunsaturated Fat: 1g
• Cholesterol: 14mg
• Sodium: 19mg

Butter (per tbsp)

• Calories: 102
• Total Fat: 12g
• Saturated Fat: 7g
• Monounsaturated Fat: 3g
• Polyunsaturated Fat: 0.4g
• Cholesterol: 31mg
• Sodium: 90mg

Right away, we see bacon fat has slightly more calories and less saturated fat compared to butter. It also contains no trans fat, unlike some margarines.

Additionally, bacon fat is nearly 50% monounsaturated fat – the heart-healthy kind found in olive oil. Butter has much less.

However, butter contains more vitamins A, D, E and K. It also provides conjugated linoleic acid (CLA), a unique fatty acid.

So while fairly close in overall fat content, the types of fats do differ between bacon grease and butter.

Potential Health Benefits of Bacon Fat and Butter

Consumed in moderation, both bacon fat and butter offer some potential wellness advantages:

Benefits of Bacon Fat

• High in monounsaturated “good” fats like oleic acid
• Contains no trans fat
• Has uses for high-heat cooking methods like frying
• Adds rich, smoky, savory flavor to foods
• Promotes feeling of fullness and satisfaction

Benefits of Butter

• Provides fat-soluble vitamins A, D, E and K
• Contains anti-inflammatory CLA fatty acids
• Has a naturally sweet, creamy rich taste
• Preferred for baking uses like cookies and pie crusts
• Aids in mineral and vitamin absorption

So while butter offers more micronutrients, bacon fat provides more monounsaturated fats that may help lower “bad” LDL cholesterol. Both offer flavor and satiety advantages.

But are there any potential risks to overdoing it on either fat?

Possible Health Risks of Bacon Fat and Butter

Like most foods, eating too much bacon grease or butter can be problematic:

Potential Risks of Bacon Fat

• High in saturated fat, although less than butter
• Contains nitrates that may form cancer-causing agents
• Adds sodium to diet
• High calorie density promotes weight gain

Potential Risks of Butter

• Very high in saturated fat
• Calorie-dense – easy to overeat
• Contains lactose that can cause digestion issues
• Linked to higher cholesterol levels and heart disease

While bacon fat is high in saturated fat, butter is significantly higher. Diets very high in saturated fats are tied to increased cardiovascular disease risk.

However, the monounsaturated fats in bacon fat may be less concerning than saturated dairy fats. And bacon fat’s calorie density makes it harder to overconsume than butter.

So while both should be eaten in moderation, from a health standpoint, butter looks a bit more problematic when over-consumed.

How Do Bacon Fat and Butter Compare for Cooking?

When it comes to cooking performance, bacon fat and butter each have advantages in certain applications:

Bacon Fat Pros

• Excellent for frying and sautéing with smoke point of 375°F
• Provides rich, nuanced bacon flavor
• Good for greasing pans and seasoning cast iron
• Creates crispness in veggies or potatoes

Butter Pros

• Preferred for baking uses like cookies, cakes, and pie dough
• Provides flakiness to biscuits, scones, and pastries
• Ideal for low-heat cooking methods like steaming or poaching
• Gives a creamy mouthfeel and sweetness

So bacon fat excels for high-heat frying and searing, while butter is better suited for gentle baking uses. Both offer mouthwatering flavor and texture.

So Is Bacon Fat Actually Better Than Butter?

When all factors are considered, is bacon fat truly a healthier choice compared to butter?

The answer is it depends. Bacon fat appears to be better for heart health thanks to its high monounsaturated fat content. But butter provides more beneficial vitamins and minerals.

For cooking, both perform well in certain applications. Bacon fat is great for frying or roasted veggies, while butter bakes up flaky pastries.

As with any food, enjoying both in moderation as part of a balanced diet is key. Bacon fat tastes delicious but should be used sparingly. Butter is fine in small amounts but too much can quickly add up.

Rather than declaring one better than the other, the best approach is to incorporate a variety of healthy fats like olive oil, avocados, nuts, seeds, and fatty fish in your diet. Enjoy bacon grease and butter moderately while emphasizing more nutritious fats.

With that said, here are some helpful tips for cooking and eating with these animal fats:

Tips for Cooking with Bacon Fat and Butter

• Use organic uncured bacon to avoid nitrates if making your own grease
• Purchase grass-fed butter for more omega-3s and conjugated linoleic acid
• Limit bacon fat to 1-2 tbsp at a time if using for cooking
• Store both in sealed containers in the fridge away from air and light
• Avoid cooking bacon fat at very high temperatures to limit nitrosamine formation
• Add butter at the end of cooking for flavor rather than for frying
• Substitute half the butter in baking recipes with unsweetened applesauce
• When baking, try creaming butter with bacon fat for best of both worlds

The Final Verdict

While neither are health foods, butter and bacon fat both offer their own unique culinary advantages. When used properly in moderation, both can be enjoyed as part of an overall nutritious diet.

So sizzle up some bacon for breakfast, and bake chocolate chip cookies with butter for dessert. With balance and restraint, you can have the best of both delicious worlds!