How Many Calories Are in 5 Slices of Turkey Bacon? A Detailed Look

Turkey bacon has become an increasingly popular alternative to regular pork bacon over the last few decades. With rising concerns about the health effects of eating too much red and processed meat, many people have turned to poultry as a lighter and leaner substitute in recipes calling for bacon.

But is turkey bacon really that much better for you than pork bacon? And if you’re watching your calories or fat intake how much turkey bacon can you reasonably eat?

In this article, we’ll take a detailed look at the nutrition facts for turkey bacon and provide a calorie and fat breakdown for a typical serving size of 5 slices. We’ll also compare turkey bacon to pork bacon nutrition-wise so you can decide if the switch makes sense for your diet.

Turkey Bacon Nutrition Facts

While turkey bacon is often perceived as the “healthier” bacon option it is still a processed meat and contains saturated fat sodium, and preservatives like nitrates. It should still be eaten in moderation as part of an overall balanced diet.

Here are the basic USDA nutrition facts for 2 slices (16g) of turkey bacon prepared in the microwave:

• Calories: 60
• Fat: 4.2g
• Sodium: 328mg
• Carbohydrates: 0.7g
• Fiber: 0g
• Sugars: 0.7g
• Protein: 4.8g

Turkey bacon contains very minimal carbs, with about 1/2 gram coming from added sugars per 2-slice serving. The main nutrients found in turkey bacon are:

Fats

2 slices of turkey bacon contain 2.5 to 4.5g of fat. About two-thirds of this fat is unsaturated and one-third is saturated.

Protein

There are 4.8g of protein in 2 slices, making turkey bacon a decent source of this nutrient.

Sodium

Turkey bacon is quite high in sodium, with 328mg per 2 slices (14% DV). It’s minimally lower in sodium compared to pork bacon.

Vitamins and Minerals

Small amounts of B vitamins, selenium, and zinc can be found in turkey bacon. Pork bacon tends to be higher in certain micronutrients like vitamin B12.

Calories in 5 Slices of Turkey Bacon

Now that we know the basic nutrition facts per serving, let’s look at the calorie and fat content of 5 slices of turkey bacon specifically.

According to the USDA, the calorie count for 5 thin slices (28g) of cooked turkey bacon is:

• 153 calories

The breakdown of fat and other nutrients in 5 slices is:

• Total fat: 11.16g
• Saturated fat: 3.32g
• Cholesterol: 39mg
• Sodium: 914mg
• Carbs: 1.24g
• Protein: 11.84g

As you can see, the calorie and fat content start adding up quickly if you eat more than just 1 or 2 slices of turkey bacon. While 153 calories for 5 slices is not exorbitant, it’s certainly not negligible either for a small amount of food.

If trying to watch your saturated fat intake, 3 slices would put you close to the American Heart Association’s recommended daily limit of 13g.

Turkey Bacon vs. Pork Bacon Nutrition

How does turkey bacon really compare to regular pork bacon when it comes to nutrients and health effects? Here is a simple side-by-side nutritional comparison:

| Pork Bacon (1 slice) | Turkey Bacon (1 slice) |
|-|-|-|
| Calories | 40 | 30 |
| Total fat | 3g | 2g |
| Saturated fat | 1g | 0.5g |
| Protein | 3g | 2g |

As you can see, turkey bacon has modestly fewer calories and less saturated fat compared to pork bacon. However, the difference is not enormous.

Both types of bacon are processed meats and have been linked to increased risk of chronic disease when eaten in excess. The American Heart Association and World Health Organization recommend limiting intake of all processed meat.

When choosing turkey bacon, look for uncured/no-nitrates added options whenever possible. Compare nutrition labels and select a brand lower in sodium and saturated fat.

Health Benefits of Turkey Bacon

Turkey bacon does have some advantages over pork:

• Fewer calories per slice
• Less saturated fat
• Lower in heme iron compared to beef/pork

However, turkey bacon is still high in sodium even though it contains slightly less than pork bacon. It also still contains nitrates, which may form cancer-causing compounds in the body.

Evidence on nitrates’ role in cancer risk is inconclusive, but processed meats in general are considered carcinogenic when eaten frequently.

Overall, turkey bacon may be somewhat “healthier” due to its lower fat content, but it should still be eaten in moderation as part of a diet low in processed foods.

Who Might Want to Avoid Turkey Bacon?

Most people can eat turkey bacon in moderation as part of an overall healthy diet. However, certain individuals may want to exercise caution:

• Sodium-sensitive: Turkey bacon is high in sodium, so those with hypertension, heart disease, or kidney disease may need to limit intake.

• Nitrate-sensitive: Anyone avoiding added nitrates/nitrites should not eat turkey or other bacon products preserved with these compounds.

• Food allergies: While quite rare, some people may be allergic to turkey meat itself and should therefore avoid turkey bacon.

When in doubt, consult your doctor about whether turkey bacon fits into your personal dietary needs and restrictions.

How to Cook Turkey Bacon

Turkey bacon can be prepared very similarly to pork bacon through pan-frying, baking, or microwaving. However, cooking times may differ so follow package instructions closely.

Since turkey is poultry, it needs to reach an internal temperature of 165°F compared to only 145°F for pork.

When cooking turkey bacon, keep a few things in mind:

• It generally won’t get as crispy as pork due to less fat.
• It may not crumble as easily either when chopping or adding to recipes.
• Adjust oven temp and cooking times as needed for desired texture.
• Watch it closely so it doesn’t burn due to less shrinking during cooking.

While it won’t mimic pork bacon perfectly, turkey bacon still adds great salty, meaty flavor for fewer calories and fat grams. Try it out in all your favorite bacon-centric dishes!

The Bottom Line

So how many calories in 5 slices of turkey bacon? The total comes to 153 calories with over 11g of fat for 5 thin turkey bacon slices cooked. While not extremely high in calories, that amount provides nearly a quarter of the recommended daily limit for saturated fat.

Compared to pork bacon, turkey bacon does have modestly fewer calories and less saturated fat. However, it still contains sodium, nitrates, and other concerning compounds when eaten in excess.

Turkey bacon makes a reasonable substitute for pork bacon if you’re looking to decrease your intake of red and processed meats. Just be mindful of portion sizes and look for uncured options whenever possible.

As with any processed food, turkey bacon should still be eaten in moderation as part of an overall diet emphasizing whole, minimally processed foods for optimal health.