Pork Roll vs Bacon: Which Processed Meat is Healthier?

Pork roll and bacon are both beloved breakfast meats enjoyed by many. But when it comes to your health, is one better for you than the other? I decided to dig into the nutrition facts and health implications of each to find out.

An Overview of Pork Roll and Bacon

First, let’s start with a quick overview of what exactly pork roll and bacon are:

• Pork roll – Also known as Taylor ham, pork roll is a processed meat made from ground pork shoulder and other cuts along with salt spices and curing agents. It’s formed into a log shape and smoked.

• Bacon – Most bacon is made from pork belly that’s cured with salt and nitrites. It’s then smoked to add flavor.

Both provide salty, savory, smoky flavor but have some differences when it comes to ingredients and preparation methods.

Nutritional Profile Comparison

Now let’s look at the nutrition facts for each according to the USDA:

Pork roll (per 100 grams)

• Calories: 317
• Fat: 27g
• Saturated fat: 5g
• Protein: 14g
• Sodium: 970mg

Bacon (per 100 grams)

• Calories: 898
• Fat: 83g
• Saturated fat: 30g
• Protein: 37g
• Sodium: 1890mg

Right away it’s clear that bacon contains a lot more calories and fat than pork roll, over 2.5 times more! Bacon is also higher in saturated fat, sodium, and protein.

Clearly pork roll is lower in calories and fat overall. But keep reading, as other factors are important when weighing the health impacts.

Ingredients and Preparation Differences

Two key differences between pork roll and bacon are:

• Nitrites – Bacon is often cured with sodium nitrite. Pork roll typically does not contain added nitrites.

• Fat content – Pork roll uses leaner cuts like pork shoulder. Bacon is usually made from fattier pork belly.

Why Nitrites Matter

When bacon is cooked at high temperatures, nitrites can convert into compounds called nitrosamines. Studies suggest nitrosamines may be carcinogenic and linked to colon cancer.

So bacon cured with nitrites may come with additional cancer risks that nitrite-free pork roll does not.

Fat Content and Heart Health

The fattier cut of meat used for bacon also means it contains more saturated fat than pork roll.

Saturated fat has been linked to increased LDL cholesterol levels and heart disease risk. So for heart health, pork roll may be a wiser choice.

Sodium Content

Both meats are cured with salt and fairly high in sodium. But per gram, bacon packs a bigger sodium punch:

• 100g bacon: 1890mg sodium
• 100g pork roll: 970mg sodium

The American Heart Association recommends limiting sodium to 1500mg per day, so both meats should be consumed in moderation by those watching their salt intake. But bacon is clearly the bigger sodium bomb.

Cancer Risk

The World Health Organization has classified all processed meats like pork roll and bacon as Group 1 carcinogens.

However, the specific curing process of bacon involving nitrites may pose additional cancer risks. Studies suggest a 17% increased risk of colon cancer per 50g of processed meat eaten daily.

So while both are linked to cancer, bacon may be more of a concern due to its nitrite content. Moderation is key for both.

Other Health Considerations

A few other factors to weigh:

• Heme iron – Bacon contains more heme iron than pork roll, which may increase colon cancer risk.

• Preservatives – Bacon is sometimes cured with preservatives like sodium ascorbate. Pork roll typically doesn’t contain preservatives.

• Hepatitis E – Raw pork products have been linked to hepatitis E, a liver disease. Thorough cooking kills the virus.

Nutritional Benefits

While pork roll looks to be the healthier processed meat overall, bacon does have some nutritional upside:

• More protein – 37g per 100g bacon versus 14g per 100g pork roll

• Higher in B vitamins like B12, iron, and zinc

So nutrition-wise, bacon provides more protein and micronutrients. It packs a bigger punch of vitamins and minerals than pork roll.

Healthy Preparation Tips

To gain benefits while limiting negatives, here are some healthy preparation tips for both meats:

• Use leaner pork roll options with less fat

• Opt for uncured bacon without nitrites or bacon cured with celery juice

• Grill or bake instead of frying to reduce fat

• Blot grease after cooking

• Limit portions to 2-3 slices bacon or 1-2 ounces of pork roll

• Eat as part of an overall healthy diet with veggies, fruits, whole grains

Which is Healthier: The Verdict

So taking all the nutritional and health considerations into account, is pork roll or bacon better for you?

Pork roll appears to be the healthier choice overall. It’s…

• Lower in calories, fat, saturated fat and sodium
• Leans cuts of meat with less saturated fat
• Typically uncured without nitrites linked to cancer
• No preservatives

However, both should be eaten in moderation. Processed meats have well-established health risks including colon cancer, heart disease, diabetes, and liver disease.

For maximum health benefits, choose uncured bacon or pork roll and pair it with plenty of nutritious fruits, veggies and fiber. Avoid overindulging in processed pork meats.

At the end of the day, nutrition experts would likely recommend limiting intake of both bacon and pork roll. But when craving a savory breakfast meat, pork roll looks to be the better bet for your health over bacon.