Is Turkey Bacon Actually Better For You Than Regular Bacon?

Turkey bacon is prepared by combining chopped or ground smoked turkey with seasonings, colorings and preservatives. The mixture is then shaped into strips resembling bacon.

Turkey bacon can be a lower-calorie alternative to conventional bacon. Although pork bacon is considered a red meat, turkey bacon contains almost as much fat and sodium.

Turkey bacon contains approximately 29.8 calories per strip. In contrast, the same serving of pork bacon contains 43.3 calories. Replacing conventional bacon with turkey bacon can be a small change you make to help you lose or manage your weight. You need to burn more calories than you consume to lose weight.

A slice of turkey bacon contains about 164 milligrams of sodium, or about 7 percent of the recommended maximum sodium intake of 2,300 milligrams per day. The same serving of pork bacon provides 162 milligrams of sodium, almost the same amount as turkey bacon.

A major health difference is that pork is a red meat, unlike turkey. Research has shown that red and processed meats may increase the risk of cancer, primarily colorectal cancer. Experts advise limiting or avoiding red and processed meats due to their association with cancer. Turkey bacon is not red meat, but processed meat. It is best to limit your consumption of turkey bacon.

You can opt for turkey bacon if you still want to enjoy bacon but can’t eat pork for health or religious reasons. Just be sure to check the ingredient list. Some varieties of turkey may contain other meats, including pork.

Turkey bacon isn’t that different from conventional bacon in terms of health, although it does contain fewer calories. A microwaveable slice of turkey bacon contains the following nutrients:

• Calories: 29.8
• Fat: 2.1g
• Sodium: 164 milligrams (mg)
• Carbohydrates: 0.343 grams (g)
• Fiber: 0g
• Added sugars: 0g
• Protein: 2.39g

It’s not entirely clear why red and processed meats, including turkey bacon, increase cancer risk. Possible causes include:

• Cooking meat at high temperature: This can trigger the production of heterocyclic amines (HCA). These substances can damage DNA, increasing the risk of cancerous mutations.
• Heme iron: It is found in large quantities in red meat. Heme iron can damage the cells lining your colon, increasing the risk of those cells becoming cancerous.
• Nitrates and nitrites: Research has shown that these substances can form carcinogenic compounds in humans.
• Smoking the meat: The smoking process produces polycyclic aromatic hydrocarbons (PAHs), a carcinogen (cancer-causing chemical).

No single food can make or break the healthiness of your diet. Here are some ways to eat turkey bacon healthily:

• Consume bacon in moderation: Save turkey bacon for special occasions like the holidays or birthday brunches.
• Eat whole foods: Pair turkey bacon with nutrient-dense foods, like whole grains, fruits, and vegetables. Serve BLTs on whole grain bread with fresh tomatoes, lettuce and avocado instead of mayonnaise.
• Stay hydrated: All bacon, including turkey bacon, is high in sodium. High sodium intake can raise blood pressure and increase the risk of heart disease and stroke. Drink plenty of water while eating bacon to offset the effects of sodium on blood pressure.
• Consume potassium: Foods high in potassium, like avocados or bananas, help manage the effects of sodium. Aim for 4,200 mg of potassium per day.

You can opt for healthier alternatives to turkey bacon, such as plant-based bacon alternatives. Plant-based bacon can be high in sodium, so check the Nutrition Facts label and stick to a few strips.

If you don’t want to give up meat, look for varieties without added nitrates. Nitrate-free turkey bacon is leaner, higher in protein, and slightly lower in sodium than other options.