Is Chorizo Healthier Than Bacon? A Close Look at the Nutrition Facts

Bacon and chorizo are two beloved pork products that often feature prominently in many people’s diets. But when it comes to nutrition, is one healthier than the other?

In this in-depth article, we’ll analyze the nutritional profiles of chorizo and bacon to determine which one comes out on top in terms of health

First, let’s start with a brief overview of these two pork products.

Chorizo is a type of sausage originating from the Iberian Peninsula. Traditional chorizo is made by coarsely chopping pork and seasoned heavily with smoked paprika and garlic. The sausage is then stuffed into casings and cured. Spanish-style chorizo is normally hard and can be eaten sliced or cooked while Mexican-style chorizo is soft and needs to be cooked before eating.

Bacon refers to pork belly that has been cured and smoked. Pork belly from the side of the pig is brined, smoked, and sliced to make bacon. It has a distinctive smoky, salty, umami flavor. Bacon is most often pan-fried before eating but can also be baked or grilled.

Now that we understand what these two pork products are, let’s analyze their nutrition profiles.

Comparing the Macronutrients in Chorizo and Bacon

The three main macronutrients we’ll look at are protein, fats, and carbohydrates.


  • Chorizo contains 24.1g of protein per 100g
  • Bacon contains 35.73g of protein per 100g

Winner: Bacon has 48% more protein than chorizo.


  • Chorizo contains 38.27g of fat per 100g
  • Bacon contains 43.27g of fat per 100g

Winner: Bacon has 13% more fat than chorizo.


  • Chorizo contains 1.86g of carbs per 100g
  • Bacon contains 1.35g of carbs per 100g

Winner: Chorizo has 37.8% more carbs than bacon.

In terms of macronutrients, bacon has more protein and fat compared to chorizo, while chorizo has slightly more carbs.

Vitamins and Minerals in Chorizo vs. Bacon

Looking beyond macronutrients, vitamins and minerals are important markers of food nutrition as well.


  • Chorizo is higher in Vitamin B1, B2, B6, B12, and Vitamin K
  • Bacon is higher in Vitamin A, E, and B3

Winner: Chorizo has more B vitamins while bacon has more A, E, and B3.


  • Chorizo is lower in sodium
  • Bacon is higher in manganese, calcium, magnesium, phosphorus, potassium, copper, and selenium

Winner: Bacon has a better mineral profile overall.

Healthier Fats in Chorizo vs. Bacon

Not all fats are created equal when it comes to health effects. Let’s see how the fat types compare between chorizo and bacon.

  • Chorizo and bacon have similar amounts of saturated and monounsaturated fats
  • Bacon has 40% more polyunsaturated fat than chorizo

Winner: Bacon has more polyunsaturated fats.

Polyunsaturated fats have been associated with better heart health outcomes compared to saturated fats when consumed in moderation. The higher polyunsaturated fat content gives bacon a slight advantage.

Other Relevant Nutrition Factors

Aside from direct nutrition stats, there are a few other relevant factors we need to take into account.


  • Chorizo has 88mg of cholesterol per 100g
  • Bacon has 107mg of cholesterol per 100g

Winner: Chorizo is lower in cholesterol.

High cholesterol intake has been linked to increased risk of heart disease, so chorizo’s lower cholesterol content is preferable.

Cancer Risk

Processed meats like bacon and chorizo have been associated with a higher risk of certain cancers. However, bacon specifically contains sodium nitrite as a preservative, which can form cancer-causing compounds when cooked at high temperatures.

Winner: Chorizo likely carries a lower cancer risk than bacon.

The Verdict: Is Chorizo Healthier Than Bacon?

Based on the comprehensive nutritional profile analysis, chorizo emerges as the healthier choice overall compared to bacon.

Here are the key reasons why:

  • Chorizo is lower in cholesterol
  • Chorizo likely poses a lower cancer risk
  • Chorizo has more beneficial B vitamins
  • Chorizo is lower in sodium

That said, bacon does have some nutritional advantages like more protein, polyunsaturated fats, and vitamins A, E, and B3.

In the context of an overall healthy diet, both foods can be enjoyed in moderation. But if you had to pick one as a regular part of your routine diet, chorizo would be the better choice for nutritional reasons.

Of course, nutrition science is constantly evolving with new research. So it’s wise to keep an eye out for any updates that may change this comparison in the future. But based on current evidence, chorizo just edges out bacon in terms of nutritional value and health impacts.

Healthy Cooking and Serving Tips for Chorizo

Since chorizo is the winner of this health face-off, here are some tips for cooking and serving it in a healthy way:

  • Use lean chorizo and trim any excess external fat before cooking
  • Grill, bake, or pan-fry chorizo instead of eating it raw
  • Pair chorizo with plenty of vegetables like peppers, onions, mushrooms, etc.
  • Opt for potato, lettuce, or tomato-based accompaniments instead of bread
  • Flavor sandwiches and tacos with a few chorizo slices instead of multiple links
  • Slice chorizo thinly and add to salads, omelets, pizza, etc. for a flavor boost
  • Avoid burning or charring chorizo when cooking at high temperatures
  • Limit daily chorizo intake to 2-3 links or slices maximum as part of a balanced diet

The Bottom Line

When comparing chorizo vs bacon side-by-side, chorizo emerges as the healthier choice. It’s lower in sodium, cholesterol, and potential cancer risks. Chorizo also provides more B vitamins.

However, both foods should still be eaten in moderation as part of an overall nutritious diet. Consider chorizo the winner by a small margin only. Cook and serve it wisely, and you can enjoy chorizo’s delicious flavor while minimizing any health downsides.

Highly Processed Meat Danger? It’s not what you think…


How healthy is chorizo?

Is chorizo an unhealthy choice? Being a cured meat variety, chorizo has a high amount of sodium and saturated fat in it. It cannot be suitable for many people with special health conditions, and also for those who maintain a healthy diet. Therefore, it is advised to consume in moderation.

Is chorizo OK for weight loss?

A: Chorizos can be a rich source of nutrients. It contains high-quality protein and animal fat. If you’re on a low-carb diet or the keto diet for weight loss, chorizo will be fine to go on your weekly meal list. Chorizos are also loaded with vitamin B12, thiamine, and selenium.

Which is healthier, sausage or bacon?

Overall, bacon is lower in calories and saturated fat and by trimming visible fat you can lower this again, so from a nutritional stand bacon wins.

Is Mexican chorizo a processed meat?

Chorizo is a processed meat product that is high in fat and sodium, so it should be consumed in moderation. However, when consumed in moderation and as part of a balanced diet, it can provide several health benefits.

Is chorizo good for You?

This sausage imparts a variety of value for a healthy meal plan, including protein, vitamins and minerals. It is quite high in fat – 38.2 grams per serving – so weigh the advantages against the disadvantages. Chorizo is a good choice for upping your intake of protein.

Taco vs Burrito: Which is healthier?

Taco and Burrito both are traditional Mexican dish consisting tortilla topped with different fillings. But the major difference is Tacos are small whereas Burritos are large meal. Both of these can be stated healthy if they are made without excess cheese and fats like cream. Better options are adding lots of greens and healthy fats like avocado.

Is chorizo a high calorie food?

In the tables below, you can see the full nutritional values for chorizo per 100 grams. The source of the nutrition data is the reliable NCC Food and Nutrient Database. As shown in the table, chorizo is a high-calorie food that offers large amounts of fat and protein. Does Chorizo Have Any Health Benefits?

Is chorizo a good source of B vitamins?

Chorizo provides a good source of B vitamins, and it is particularly high in vitamin B1 and vitamin B12. B vitamins play a crucial role in energy production, and they help to produce energy from the food we eat ( 1 ). As shown in the nutrition facts section, chorizo supplies more than 24 grams of protein per 100 grams.

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