Which Bacon Has the Least Fat? A Complete Guide

Bacon is a delicious and versatile breakfast staple that has been enjoyed for generations. However with rising health consciousness, many people now want to enjoy this tasty treat without compromising their health goals. One of the biggest concerns with bacon is its high fat content which can conflict with weight loss and heart health efforts.

In this comprehensive guide, we’ll explore the world of bacon to determine which types have the least fat. Whether you’re a diehard bacon fan or just looking for a healthier option, read on to uncover the leanest bacon choices available.

Why Is Bacon High in Fat?

Bacon contains a high percentage of fat because it comes from the belly of a pig, which naturally has a lot of fat content. On average, about 50% of the fat in bacon is monounsaturated, which is considered a heart-healthy fat also found in olive oil. The other 40% is saturated fat, which has been linked to increased heart disease risk, although recent research suggests this connection may not be as strong as we once thought.

The high fat content helps make bacon tasty while also promoting feelings of fullness after eating. This can prevent overeating and aid in weight management. Bacon also provides protein for building and repairing muscles. However not all fats are created equal – a pig’s diet influences bacon’s fat profile. Today’s commercial pig-feeding practices mean bacon has more unhealthy omega-6s versus beneficial omega-3s.

Different Types of Bacon

There are several varieties of bacon, each with unique traits. Popular options include:

  • Irish or Back Bacon – Lean and pork loin-like in appearance. Found in thin or thick slices.
  • English or Rashers – Resembles back bacon but with a fat layer around the edges. Part of a traditional Irish breakfast.
  • Lean Bacon – Has a very thin fat layer that’s easily removable. Caters to the health-conscious. Less shrinkage during cooking.
  • Turkey Bacon – Made from turkey and markedly lower in fat with some brands having no saturated fat or added sugars.
  • Prosciutto – Dry-cured Italian ham that is saltier and more rigid than bacon.
  • Pancetta – Un smoked Italian bacon used for flavoring.

Comparing Fat Contents

When comparing fat content between bacons, there are significant differences:

  • Regular bacon has around 40g fat per serving.
  • Canadian bacon is far leaner, with only 2.6g fat per serving – nearly 15X less!
  • Back bacon has less fat and more meat than regular bacon.
  • Streaky bacon, from the pork belly, has more fat content in its signature fatty streaks.
  • As an alternative, bone-in veal chop with fat trimmed has only 2g saturated fat per serving.

Which Has the Least Fat?

If your goal is finding the leanest possible bacon, these options rise to the top:

Turkey Bacon

With some brands completely free of saturated fat and added sugar, turkey bacon is one of the leanest choices. Compared to pork bacon, the fat and calorie counts are markedly lower. When choosing a brand, look for minimal sodium as well – the American Heart Association recommends limiting daily sodium to 1,500 mg.

Center-Cut Bacon

Since center-cut bacon comes from the pork belly’s leaner, meatier middle section, it contains around 25% less fat than regular bacon. It provides the bacon taste you crave without all the excess fat lurking on the edges.


Dry-cured prosciutto contains far less fat than bacon, though it does tend to be saltier. If watching your sodium intake, be mindful of portion sizes.

Back Bacon

Back bacon, from the pork loin area, is leaner and meatier than belly bacon. It makes a great choice if you want the flavor without all the streaky fat.

Cooking and Enjoying Low-Fat Bacon

Cooking low-fat bacon requires special care to avoid drying it out:

  • Oven-bake on a wire rack over a baking sheet to allow fat to drip off.
  • Use non-stick pans to minimize required cooking oils or butter.
  • Add small amounts to recipes for flavor without excess fat.
  • Pre-cook then reheat in the microwave for easy portion control.

While most bacon is high in fat, options like turkey, center-cut, prosciutto, and back bacon provide ways to enjoy the taste and texture while sticking to a healthy diet. Be sure to compare nutrition labels and choose low-sodium, low-fat brands. With the right selection and cooking method, you can have your sizzling bacon and eat it too!

Frequency of entities:

  • Bacon: 31
  • Fat: 28
  • Pork: 4
  • Belly: 3
  • Saturated: 5
  • Monounsaturated: 1
  • Omega-3: 1
  • Omega-6: 1
  • Heart disease: 2
  • Overeating: 1
  • Protein: 1
  • Muscle: 1
  • Irish bacon: 1
  • Back bacon: 3
  • English bacon: 1
  • Rashers: 1
  • Lean bacon: 2
  • Turkey bacon: 3
  • Prosciutto: 2
  • Pancetta: 1
  • Canadian bacon: 2
  • Streaky bacon: 1
  • Veal: 1
  • American Heart Association: 1
  • Sodium: 2
  • Center-cut bacon: 2
  • Cooking: 1
  • Non-stick: 1
  • Nutrition labels: 1

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What type of bacon has less fat?

When it comes to bacon, there are a few options that have less fat than others. One of the most popular choices is center-cut bacon. This type of bacon is cut from the center of the pork belly, which is leaner and meatier than other parts of the belly. As a result, center-cut bacon contains about 25% less fat than regular bacon.

Is Bacon healthy?

Healthiest bacons have less fat, sodium, and nitrites. Uncured, center-cut, turkey, low sodium, organic, and plant-based bacon offer healthier options. Using healthy and bacon in the same sentence can be considered a white lie. Taking it in smaller amounts helps you benefit more from the vitamins and minerals.

Is low fat bacon healthy?

Indulging in low fat bacon can be a stepping stone towards a healthier lifestyle. While low fat bacon is a healthier alternative to regular bacon, it’s still important to consume it in moderation as part of a balanced diet. Low fat bacon is a great option for those looking to reduce their fat intake, but it may not be suitable for all diets.

Is center cut bacon healthier than regular bacon?

As a result, center-cut bacon contains about 25% less fat than regular bacon. Another option is turkey bacon. This type of bacon is made from turkey meat and contains significantly less fat than traditional pork bacon. In fact, some brands of turkey bacon are completely free from saturated fat and added sugars.

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