Are Bacon Bits Bad For You? The Truth About This Popular Topping

Bacon bits are a popular topping for salads, baked potatoes, and other dishes. Their smoky, salty, bacon-y flavor adds a punch of flavor with minimal effort. Just grab the jar from the pantry and sprinkle away!

But are those crispy little bits of baconesque goodness actually good for you? Or are they secretly bad for your health?

The truth about bacon bits is complicated There are a few factors to consider

Bacon Bits Can Be Highly Processed

Many popular brands of bacon bits like McCormick Bac’n Pieces contain no real bacon at all. They are made from textured vegetable protein, soy flour, flavorings, and preservatives.

Even brands that contain real bacon like Hormel and Oscar Mayer are far from natural. They contain extras like:

• Artificial smoke flavoring
• Sodium nitrite (a preservative linked to cancer)
• Caramel coloring
• MSG
• Hydrolyzed soy protein
• Autolyzed yeast extract

The more unpronounceable ingredients, the more processed a food tends to be. And highly processed foods are linked to health issues like heart disease, diabetes, and cancer.

Some Brands Are Vegan… Which Can Be Good Or Bad

You may have heard that bacon bits are “accidentally vegan” since some brands contain no real meat. Popular vegan bacon bits include:

• McCormick Bac’n Pieces
• Hoosier Hill Farm Soy Bacon Bits
• Frontier Co-op Bac’n Bits

Going meatless can be a health win since too much red and processed meat is tied to cancer, heart disease, and diabetes.

However, just because bacon bits are vegan doesn’t automatically make them healthy. They can still contain questionable ingredients like artificial colors, MSG, and preservatives.

When choosing vegan bacon bits, look for options with recognizable, whole food ingredients.

Most Are High In Sodium

Bacon is naturally high in sodium. And when it’s concentrated into crunchy little bits, the sodium content skyrockets.

Just a 1 tablespoon serving of Oscar Mayer Real Bacon Bits contains 380 mg of sodium. That’s 17% of the daily recommended limit.

Consuming too much sodium can increase blood pressure and the risk of stroke and heart disease. People with high blood pressure or heart issues should be especially mindful of sodium content.

Even salt-sensitive folks don’t need to ban bacon bits completely. Just use them sparingly.

Fat Content Varies Greatly

Since they usually contain little or no real bacon, imitation bacon bits are very low in fat – usually around 1 gram per serving.

Real bacon bits made from cured pork do pack more fat. Oscar Mayer’s have 5 grams of fat per tablespoon.

For comparison, an equivalent amount of crumbled cooked bacon has over twice the fat.

While the fat content of real bacon bits is not trivial, it’s not alarmingly high either. Used sparingly, they can fit into a balanced diet.

Potential Cancer Risk from Sodium Nitrite

Sodium nitrite is a common preservative used in cured and processed meats like bacon. When exposed to high heat, it can form cancer-causing compounds called nitrosamines.

TheWHO has classified processed meats containing nitrites as carcinogenic. While little is known about the cancer risk of bacon bits specifically, it’s reasonable to be cautious.

To limit risk, choose uncured bacon bits and use sparingly. Avoid charring them at high heat.

MSG and Other Controversial Ingredients

In addition to sodium nitrite, some bacon bits contain other controversial ingredients like MSG and caramel coloring.

MSG is a flavor enhancer that may cause headaches, nausea, and sensitivity reactions in some people. However, it’s FDA-approved and generally recognized as safe.

Caramel coloring can contain 4-MEI, a potential carcinogen. But the FDA regulates levels allowed in food. The amounts found in bacon bits are unlikely to pose a risk.

While these additives get a bad rap, the evidence for health risks in humans is weak. The amounts in bacon bits likely pose little threat.

Nutritional Upsides Of Bacon Bits

It’s not all bad news for bacon bits. They do have some nutritional upside:

• Protein – Brands made with real bacon provide a decent hit of protein (5 grams per serving). This can help you feel full.

• B Vitamins – Real bacon is a good source of energy-boosting B vitamins like niacin, vitamin B6 and B12. These can improve metabolism and heart health.

• Antioxidants – When bacon is cured and smoked, antioxidant compounds are formed. In moderation, these may help fight cancer and inflammation.

• Flavor – There’s no discounting the appeal of bacon’s signature flavor. Sprinkling on a few bits can make healthy foods like salads and veggies more craveable and enjoyable to eat.

How To Make Bacon Bits Healthier

There are a few easy ways to upgrade your bacon bits:

• Make your own – Whip up a batch using quality uncured bacon. Bake or pan fry it up crispy, then chop or crumble into bits. This avoids sketchy ingredients.

• Use real bacon bits – Opt for real bacon bits over imitation ones to get nutrients like protein, B vitamins, and antioxidants. Just use them sparingly due to the sodium and fat content.

• Choose uncured options – Seek out nitrite/nitrate-free bacon bits like Wellshire Farms to limit cancer risk from these preservatives.

• Read labels carefully – Scan ingredients lists and avoid products with lots of additives you don’t recognize.

• Use as a flavor booster – Add just a teaspoon or two to dishes to impart flavor without going overboard on less healthy factors like salt.

The Bottom Line

Moderation and reading labels is key with bacon bits. Used judiciously to add flavor to healthy dishes, they can be an OK choice. But going overboard or choosing highly processed versions with questionable ingredients can have downsides.

To play it safe, make your own or use high quality uncured bacon bits sparingly. This allows you to control ingredients while still enjoying that smoky bacon satisfaction.

Overall, bacon bits are not uniquely healthy or unhealthy – they’re just one part of an overall balanced diet. By being mindful of what brand you buy and how much you use, bacon bits can be an occasional treat.