Is Starbucks’ Reduced Fat Turkey Bacon Healthy? A Nutritionist Weighs In

Crispy bacon just hits different on a breakfast sandwich But traditional pork bacon isn’t the healthiest choice, even in moderation That’s why many consumers opt for turkey bacon as a lower fat alternative. Starbucks offers a Reduced Fat Turkey Bacon sandwich – but is it actually a healthier choice?

As a nutritionist and frequenter of Starbucks’ drive-thrus, I decided to take a closer look at the nutrition facts of Starbucks’ turkey bacon sandwich Here’s an in-depth review of its healthiness

Starbucks Reduced Fat Turkey Bacon Nutrition Facts

Let’s start by looking at the complete nutrition information for a Starbucks Reduced Fat Turkey Bacon & Egg White Sandwich

  • Calories: 230
  • Fat: 6g
  • Saturated Fat: 2g
  • Sodium: 550mg
  • Carbs: 28g
  • Protein: 18g

Right off the bat, we see it’s significantly lower in fat and calories compared to a typical pork bacon sandwich. Just 6g of fat versus around 15g in pork bacon.

However, the sodium content is quite high at 23% of the daily recommended value. We’d like to see that closer to 15%.

Overall, a reasonable calorie and fat count for a breakfast sandwich, but sodium is higher than ideal.

How Does it Compare to Regular Pork Bacon?

To better assess the turkey bacon’s nutrition, let’s compare it to a regular pork bacon sandwich from Starbucks:

  • Starbucks Bacon & Egg Sandwich
    • Calories: 350
    • Fat: 19g
    • Sodium: 760mg

Compared side by side, the turkey bacon sandwich shaves off 120 calories and 13g of fat compared to the regular pork sandwich. That’s a significant nutritional advantage!

The turkey bacon does still have a good amount of sodium though, so it’s not perfect. But overall, a marked improvement over regular bacon.

A Good Source of Protein

The turkey bacon sandwich provides 18g of protein, which is 36% of the recommended daily value. This helps you feel satisfied and energized.

Protein takes longer to digest than carbs, keeping you feeling fuller for longer after eating. This can prevent mid-morning hunger pangs.

So in terms of protein content, the turkey bacon delivers.

Potential Concerns

While clearly healthier than regular bacon, a few potential concerns with Starbucks’ turkey bacon that consumers should know:

  • Nitrates – Many bacon products contain sodium nitrate to preserve the meat. Nitrates may be linked to cancer risk when eaten frequently in large amounts. Unclear if Starbucks’ turkey bacon contains nitrates.

  • High Sodium – As mentioned earlier, the 550mg of sodium is on the high side. Consuming too much sodium regularly can increase risk of high blood pressure and stroke.

  • Sugar Cure – Traditional bacon curing uses sugar, which adds unnecessary carbs and calories. Unclear if Starbucks turkey bacon is cured with sugar.

So while turkey bacon is the healthier choice, it isn’t necessarily a “health food” due to the potential presence of nitrates, excess sodium and added sugars. Moderation is still key.

Healthier Alternatives to Consider

For an even healthier breakfast sandwich option at Starbucks, consider ordering:

  • Egg white sandwich – Removes the bacon entirely for just 180 calories and 5g fat

  • Vegetable sandwich – The Roasted Veggie & Hummus Wrap has just 290 calories

  • Multigrain bread – Upgrades sandwich to whole grains for more fiber

  • Sub fruit – Replace hash browns with fresh fruit like berries to reduce carbs

While the turkey bacon sandwich is a step up from pork, there are even healthier alternatives to customize your Starbucks breakfast.

The Bottom Line

Based on its reduced fat and calorie count compared to regular bacon, Starbucks’ Reduced Fat Turkey Bacon sandwich does represent a healthier option. The ample protein also provides nutrition and lasting fullness.

However, the high sodium content, potential nitrates and added sugars mean it should still be consumed in moderation as part of an overall balanced diet. It’s not a true “health food.”

Making customizations like egg whites only, multigrain bread or substituting fruit can further boost the nutrition at Starbucks. But for an occasional treat, the turkey bacon sandwich remains a better choice than regular bacon.

So next time you’re craving a bacon breakfast sandwich, go for the turkey bacon to satisfy your craving with less fat and calories! Just be mindful of portion size and sodium content as you would with any processed meat.

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How healthy is the turkey bacon sandwich at Starbucks?

Calories 230
(962 kJ)
Trans Fat
0 g
20 mg
550 mg
Total Carbohydrate
28 g

Is turkey bacon healthy?

Turkey bacon is likely healthier for you than conventional bacon since it’s not red meat. Turkey bacon, however, is still processed meat. Stick to small portions, pair it with nutrient-rich foods, and choose nitrate-free versions if you enjoy turkey bacon and want to keep eating it.

How many carbs in a reduced-fat turkey bacon sandwich?

Starbucks Reduced-Fat Turkey Bacon Breakfast Sandwich (1 sandwich) contains 26g total carbs, 23g net carbs, 5g fat, 18g protein, and 210 calories.

How many calories in a Starbucks turkey bacon sandwich without cheese?

Turkey bacon sandwiches are game changers. 230 calories. You can take off the slice of cheese.

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