Is Spam or Bacon Better For You? A Nutritional Breakdown

The debate between bacon and spam has been raging for ages. Both have their passionate defenders and detractors But when it comes down to nutritional value, is one ultimately better than the other? Let’s slice through the fat and get to the meat of this porky predicament

Bacon – The King of Breakfast Meats

Crispy, fatty, smoky bacon is practically synonymous with breakfast in America. Many hail bacon as the king of all breakfast meats. But is it really that nutritious?

Bacon is cured and smoked pork belly. The curing process involves soaking the meat in a salt solution, sometimes with nitrates and nitrites added. This preserves the meat and gives bacon its signature flavor and pink color.

Nutritional Pros

• Excellent source of protein – 5 slices contain 20g protein

• Rich in B vitamins like B12, riboflavin, and niacin

• Provides selenium and zinc which support immune function

• Contains some iron, magnesium, and potassium

Nutritional Cons

• High in saturated fat – 15g in 5 slices

• Loaded with sodium – over 1000mg per 5 slices

• Contains nitrates/nitrites which may form cancer-causing compounds when cooked

• High calories – nearly 300 calories in 5 slices

So bacon does contain valuable nutrients, but the high sodium, nitrites, and saturated fat mean it should be enjoyed in moderation.

Spam – The Canned Meat with a Cult Following

Spam is a beloved canned meat product made from chopped pork shoulder and ham. It has amassed a cult following due to its versatility, convenience, and nostalgic WWII-era roots. But how does it stack up against bacon health-wise?

Spam is cooked and canned, which extends its shelf life. To preserve the pink color, sodium nitrite is added during processing. Flavors like honey, pepperoni, and chorizo are sometimes mixed in as well.

Nutritional Pros

• Rich in protein – 32g per 1 can

• Good source of iron, zinc, potassium and B vitamins

• Contains some magnesium, phosphorus, selenium

• Lower in fat than bacon

Nutritional Cons

• Sky-high sodium – over 1500mg per can

• High nitrates/nitrites especially in fried spam

• Processed meat may increase cancer and diabetes risk

• Less protein than an equal serving of fresh meat

Spam contains helpful nutrients but the heavy processing and sodium outweigh the benefits. Enjoying it fried also adds more fat and nitrosamines.

Head to Head: Bacon vs. Spam

Now let’s directly compare the nutrition in cooked bacon versus spam. The numbers paint a telling picture.

Calories

• Bacon: 898 calories per 100g
• Spam: 293 calories per 100g

Fat

• Bacon: 99% of calories from fat
• Spam: 78% of calories from fat

Sodium

• Bacon: 599mg per 100g
• Spam: 1087mg per 100g

Nitrates/Nitrites

• Bacon: 120 ppm max in cured bacon
• Spam: No limit on nitrites added

Protein

• Bacon: Almost none
• Spam: 12.5g per 100g

Looking at the data, spam has the slight edge when it comes to protein but bacon wins for lower calories. Both are high in sodium, but spam contains more. Spam also has no limit on nitrites added during processing.

The Healthiest Options and Risks of Overconsumption

While neither spam nor bacon are health foods, there are some better options if you want to indulge.

For bacon, look for high-quality uncured varieties without added nitrates or excessive processing. Brands like Applegate, Wellshire Farms, and Oscar Mayer Natural make good uncured bacon options.

With spam, check the label and choose lower sodium varieties whenever possible. Spam Less Sodium has 35% less salt than original spam. You can also give the single ingredient varieties like Hormel Natural Choice a try.

No matter what, it’s wise to eat both bacon and spam in moderation as part of an overall healthy diet. The risks of overconsumption include:

• Increased sodium can lead to high blood pressure, stroke, and heart disease
• Nitrites may convert to carcinogens at high heat
• Processed meat is linked to higher cancer and diabetes risk
• Heavily salted and smoked meats may irritate digestive issues
• Excess saturated fat can raise LDL cholesterol levels
• Too many calories contributes to weight gain and obesity

The Final Verdict: Which is Better For You?

When weighing all the evidence, spam comes out slightly ahead in the nutritional showdown. Here’s why:

• Spam is lower in calories than bacon
• It contains valuable protein and minerals like potassium, iron and zinc
• The variety of flavors makes it more versatile
• There are lower sodium options available

However, both meats should be eaten in moderation. Opt for high-quality and uncured when possible. And enjoy them as part of an otherwise balanced diet filled with lean proteins, whole grains, fruits and vegetables.

So savor a few slices of bacon or a spam sandwich here and there, but don’t make them a dietary staple. That combination of salt, fat and sodium can wreak havoc if you overdo it. At the end of the day, your overall eating pattern matters more than any single food!