Turkey bacon is often praised as healthier than pork bacon. While it does contain less fat and fewer calories, it’s still highly processed. It may also contain ingredients that aren’t ideal for health if eaten in large amounts.
Turkeu bacon is made by shaping a seasoned mixture of finely chopped turkey into strips that resemble traditional bacon.
This article reviews the nutritional profile of turkey bacon, determining whether it’s truly a healthier choice.
It’s made by chopping or grinding turkey meat, adding seasonings and preservatives and then pressing the mix into bacon-like strips (1).
Some manufacturers even use stripes of light and dark meat to mimic the look of traditional bacon pieces.
You can cook it the same way as traditional bacon. It’s typically pan-fried, microwaved or baked in the oven until golden and crispy.
Here’s a comparison of the nutrient content of one microwaved slice of turkey and pork bacon (2, 3):
Because turkey is leaner than pork belly, turkey bacon contains fewer calories and less fat than pork bacon.
Both products come from animal proteins, so they’re relatively good sources of B vitamins and minerals like zinc, selenium and phosphorus.
However, since bacon is usually eaten in small serving sizes, none of the vitamins and minerals found in a slice of turkey bacon exceed 10% of the daily value (DV).
Additionally, most bacon — whether made from turkey or pork — contains added sugar unless it’s labeled as “no sugar added.”
Turkey and pork bacon products also contain preservatives — especially nitrates or nitrites — which slow spoilage, enhance the pink color of the meat and contribute to taste (4).
Natural or organic products cannot use synthetic preservatives, so they often contain celery powder — a natural source of nitrates — as a preservative instead (5).
Turkey bacon can be a good fit for some people, especially those with special dietary needs.
Turkey bacon has become a popular lower-calorie alternative to traditional pork bacon. But if you’re watching your calories, how much can you really eat? Let’s break down the nutrition facts and find out how many calories are in two pieces of turkey bacon.
Calorie Content of Turkey Bacon
Most nutrition facts labels don’t specify the calories per slice But according to the USDA, two pan-fried slices of turkey bacon (about 28g each) contain approximately 60 calories
This is significantly less than two slices of pork bacon, which contain about 153 calories. Clearly, turkey bacon is the lower-calorie option if you’re looking to cut back.
Factors That Affect Calorie Count
However, that 60 calorie number is just an average. The actual amount can vary depending on a few factors:
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Brand Different turkey bacon brands have slightly different nutrition profiles. For example Oscar Mayer turkey bacon has 50 calories per slice, while Applegate Farms turkey bacon has 35.
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Cooking method: Pan-frying, baking, or microwaving can alter the fat content and calories. Pan-frying generally adds the most fat.
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Thickness: Thinner slices will have fewer calories than thick-cut turkey bacon.
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Portion size: The calories add up quickly if you eat more than two slices. Stick to the serving size for an accurate calorie count.
Nutritional Profile of Turkey Bacon
In addition to calories, let’s look at some other key nutrients in two turkey bacon slices:
- Protein: 12g
- Fat: 4g
- Carbs: 0g
- Sodium: 600mg
Turkey bacon gives you protein, but has much less fat compared to pork varieties. It does still contain a good amount of sodium though, so those limiting salt intake should be mindful.
Potential Health Benefits
Choosing turkey bacon over pork can provide some potential health upsides:
- Fewer calories and significantly less saturated fat, which may help reduce cardiovascular disease risk factors.
- More protein per calorie, which helps you feel fuller for longer.
- Less processed meat, which the WHO has classified as a carcinogen.
However, turkey bacon is still considered a processed meat and should be eaten in moderation as part of an overall healthy diet.
Buying and Storing Turkey Bacon
When purchasing turkey bacon, read labels and look for:
- Less than 45 calories per slice
- Minimal added sugars or preservatives
- “No nitrates or nitrites added” on the label
Store unopened turkey bacon in the refrigerator for up to 2 weeks. Once opened, it will last about 1 week. You can also freeze turkey bacon for 1-2 months to help it last longer.
Cooking and Serving Suggestions
Some tasty ways to enjoy your two pieces of turkey bacon:
- On a breakfast sandwich with egg and cheese
- Chopped up in salads or soups
- In a wrap with avocado and veggies
- On top of a veggie pizza
- Baked into turkey bacon bits for salads and potatoes
Stick to just two pieces as a side to balance out a meal, rather than eating multiple slices on their own. And prepare using healthier cooking methods like baking in the oven to avoid adding excess fat from frying.
The Bottom Line
Two average slices of turkey bacon contain about 60 calories and provide protein, while being lower in fat than pork bacon. Opt for high-quality, nitrate-free turkey bacon and enjoy it in moderation as part of a varied diet. Limiting portion sizes to just two slices allows you to reap the benefits while keeping calories in check.
Fewer calories and fat than pork bacon
Turkey bacon has roughly 25% fewer calories and 35% less saturated fat than pork bacon (2, 3).
This makes it a popular choice for people watching their calorie or fat intake.
However, it’s still a relatively high-calorie food, with 30 calories per slice — more than half of which comes from fat.
While turkey bacon may be lower in calories than pork bacon, you should still eat it in moderation.
A good option for those who don’t eat pork
Some people don’t eat pork, including those with pork allergies or intolerances and those who avoid it for religious or health reasons.
If you avoid pork, turkey bacon can be a good substitute.
While it doesn’t have the exact same taste and texture as pork bacon, turkey bacon still has a smoky, salty, meaty flavor that many enjoy.
While turkey bacon can be a good option for some, be aware of the following potential downsides.
Is Turkey Bacon Healthy? Nutrition, Calories and More
FAQ
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