Is Turkey Bacon Actually Healthier Than Pork Bacon?

Bacon is a popular breakfast food that people seem to have strong opinions about. While traditional pork bacon has been a breakfast staple for years, turkey bacon has emerged as a potentially healthier alternative. But is turkey bacon actually healthier than pork bacon? Let’s take a closer look at the nutrition facts and health impacts of both types of bacon.

Nutrition Facts: Pork Bacon vs Turkey Bacon

Pork and turkey bacon have some similarities and differences when it comes to their nutritional information

• Calories – 2 slices of pork bacon contains about 153 calories while 2 slices of turkey bacon contains about 86 calories Turkey bacon has around half the calories as pork bacon

• Fat – Pork bacon contains much higher amounts of fat than turkey bacon. 2 slices of cured pork bacon has 13 grams of fat while 2 slices of turkey bacon only has 3 grams.

• Saturated Fat – The source of most of the fat content in pork bacon is saturated fat. Pork bacon has about 5 grams of saturated fat per serving while turkey only has around 1 gram.

• Protein – Pork and turkey bacon are both good sources of protein. 2 slices of pork bacon has about 8 grams of protein. 2 slices of turkey bacon has slightly less at 6 grams of protein.

• Sodium – Both types of bacon are very high in sodium content. Pork bacon has about 534 mg of sodium while turkey bacon has about 479 mg.

So in terms of calories, fat, and saturated fat, turkey bacon is clearly the healthier option over pork bacon. But the sodium levels are still high in both types of bacon.

Health Impacts: Is Turkey Bacon Better for You?

Based on the nutrition facts, turkey bacon is lower in calories and fat compared to pork bacon. But does this actually make it a healthier choice? Here is a look at some of the potential health impacts:

• Heart Health – The high amounts of saturated fat in pork bacon have been associated with increased LDL cholesterol levels, which can increase risk for heart disease. The lower fat and saturated fat in turkey bacon may be a better option for heart health.

• Cancer Risk – Studies are conflicting on the cancer risks associated with processed meat consumption. While the WHO has classified processed meats including bacon as carcinogenic, the association seems to be stronger for pork than for poultry.

• Obesity – With nearly half the calories and less fat than pork bacon, turkey bacon can be part of a healthier diet for weight management and obesity prevention.

• Sodium Effects – The high sodium levels in both pork and turkey bacon can be an issue for those monitoring their salt intake due to high blood pressure or heart failure risk.

• Nitrates – Bacon can contain sodium nitrate preservatives, which may have potential health risks when consumed at high levels. Uncured turkey bacon likely contains less nitrates than pork.

• Microbiome – Some research indicates that processed meat may influence gut health and the microbiome. It’s unclear if turkey would have the same effects as pork in this regard.

So it does appear that turkey bacon has some advantages over pork bacon related to its nutrition profile. However, both should still be eaten in moderation as part of an overall healthy diet.

How Does Turkey Bacon Compare to Other Proteins?

Turkey bacon is just one alternative to regular pork bacon. Here’s how it stacks up against some other protein-rich breakfast options:

• Turkey bacon is lower in calories, fat, and sodium compared to pork sausage patties or links. Sausage has about twice the calories and fat per serving compared to turkey bacon.

• 2 slices of turkey bacon has 86 calories, while 1 egg has about 72 calories. They have comparable amounts of protein as well. So turkey bacon is a good option if you want something “meatier” than eggs alone.

• A serving of turkey bacon has fewer calories, but slightly more fat and sodium than a serving of grilled chicken sausage. However, check labels as flavors can vary.

• Beans offer protein, fiber, and nutrients without the saturated fat and sodium of any type of bacon. But turkey bacon can make a breakfast burrito or taco more filling.

Overall, turkey bacon does have some advantages nutritionally over its pork counterpart. But as with any food, it’s best consumed as an occasional treat in balance with healthier proteins and plant foods. Moderation is key, even with lower fat meats like turkey.

Tips for Choosing and Cooking Healthy Turkey Bacon

If you want to give turkey bacon a try, here are some tips for selecting and preparing the healthiest options:

• Check Labels – Look for turkey bacon without added nitrates or nitrites. Uncured turkey bacon has less processing and chemicals.

• Watch Sodium – Even without added nitrates, turkey bacon is high in sodium. Opt for lower sodium brands when possible.

• Choose Lean – Look for turkey bacon that’s lower in fat and has no visible white fat marbling through it.

• Portion Control – Stick to recommended serving sizes, which is generally about 2-3 slices per serving.

• Avoid Frying – Baking, broiling, or microwaving turkey bacon uses less added fat than frying in oil.

• Add Nutrients – Pair turkey bacon with antioxidant-rich foods like vegetables or fruit and fiber from whole grains to balance the meal.

• Mix It Up – Don’t rely on turkey bacon as your sole breakfast protein every day. Substitute eggs, yogurt, beans, or other protein sources as well.

Making turkey bacon part of a thoughtfully balanced breakfast, and not overdoing portion sizes, can allow you to enjoy the flavor while minimizing potential downsides. As with any food, it’s about finding your own healthy balance.

The Bottom Line

When comparing turkey bacon vs pork bacon, turkey bacon does have some notable advantages. It’s lower in calories, total fat, and saturated fat than pork bacon. The lower saturated fat intake may potentially reduce the risk of heart disease associated with pork bacon consumption. However, both turkey and pork bacon are high in sodium. From a dietary perspective, turkey bacon can fit into a healthy diet in moderation, but should not be treated as an everyday dietary staple. It’s just one option for an occasional convenient breakfast protein that may fit into a balanced healthy meal better than its pork counterpart. But other unprocessed proteins and plant foods still provide maximum nutritional benefits as daily breakfast choices. At the end of the day, being informed about nutrition facts and mindful of your overall diet pattern is more important for health than just swapping turkey for pork bacon. Moderation and variety are keys for any healthy diet.