There aren’t many foods out there that are as satisfying as bacon. From its craveable saltiness to the unique richness that it offers, it is no wonder so many people love bacon.
Unfortunately, with all of the good flavor that bacon offers, it does come with some downsides—including that it is a rich source of saturated fat and sodium. And as more expert panels like theAmerican Heart Associationand theAmerican Diabetes Associationrecommend that people limit their intake of these two nutrients, people are turning to alternative foods that satisfy their bacon craving while helping them comply with expert guidelines.
Sure, you could completely eschew all kinds of bacon and live a bacon-free life. But once you have tried that cured and salty pork belly, it is understandably hard to cut that taste out of your life cold turkey (pun intended). As a result, many people turn to turkey bacon as an alternative to traditional pork bacon. But is turkey bacon actually healthy?
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Turkey Bacon Nutrition
When you are enjoying a piece of bacon, you are eating a slice of pork belly or back that has been salted and cured. Turkey bacon, on the other hand, is made from pieces of turkey that have been flavored and seasoned to taste like cured bacon.
While turkey can be lower in saturated fatthan pork belly or pork fat, once the meat is processed into bacon form, the resulting nutritional composition may not be as healthy as people may believe.
According to theUSDA, two slices of turkey bacon cooked in the microwave provide:
Turkey Bacon vs. Regular Bacon
Traditional pork bacon is slightly higher in some nutrients like saturated fat—2 grams per two slices—but has almost exactly the same amount of sodium—324 milligrams per two slices—per theUSDA. Other important nutrients, like protein, carbohydrates and even calories, are very comparable to turkey bacon.
Is Turkey Bacon Healthy?
Turkey bacon is found in many “better for you” recipes and is touted as a healthy swap for traditional bacon. But before you hop on the turkey-bacon train, there are a few factors you should consider.
Most varieties of turkey bacon are preserved withsynthetic nitrates or nitrites, which help make this food achieve the desired taste and slow the spoilage process. When nitrates or nitrites are cooked at high heat, nitrosamides, a known cancer-causing compound, can form.
Regardless of the type of bacon—turkey or pork—the nitrates or nitrites are added to, eating excessive amounts of these ingredients is linked to an increased risk of certain cancers, according to a 2022 review inNutrients.
Getty Images / Brian Yarvin
In other words, when it comes to reducing cancer risk, choosing meats that are processed with natural nitrates does not appear to offer a notable benefit when compared with options processed with synthetic versions.
Eating processed meat, regardless of whether the meat is pork-based, turkey-based or other-animal-protein-based, is linked to an increased risk of outcomes like type 2 diabetes, heart disease and cancer, per a 2020 review inDiabetes Care.
The Bottom Line
If you aretrying to reduce your saturated fat intake, and you just can’t do without the taste of bacon, a small quantity of turkey bacon may be a reasonable swap for your traditional cured pork bacon. And for people who avoid pork products due to religious or cultural practices, it is nice to have a turkey alternative.
But when it comes to whether turkey bacon is a good-for-you choice, the answer is less clear. Just like pork bacon, turkey bacon contains a hefty amount of saturated fat and sodium—two nutrients that, when consumed in excess, can potentially result in some unsavory health outcomes. And just like with any processed meat, eating turkey bacon in excess is not a wise move for your overall health.
Turkey bacon can be enjoyed in small amounts when combined with an overall healthy diet, but generally, it should not be consumed in large amounts every day. To get the satisfying taste of turkey bacon without overdoing it, instead of eating a plateful, try using it as a garnish in dishes likeBroccoli Salad with BaconorLoaded Cauliflower Bites.
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