Pork Bacon vs. Turkey Bacon: Which is Healthier?

Turkey bacon is often touted as a healthier alternative to regular bacon, but how much healthier is it, if at all? Here is a breakdown and nutrition comparison of pork bacon vs. turkey bacon.

What’s the difference between regular bacon and turkey bacon?

Pork bacon, often referred to as regular bacon, is a form of salt-cured meat made from pork belly, shoulder, or loin. Turkey bacon is a cured meat product made from chopped turkey meat, including the thighs, breasts, and skin. Both pork bacon and turkey bacon are forms of processed meat.

How is bacon made?

There are 3 primary methods for making pork bacon: dry curing, wet curing, and uncured (1).

Traditional pork bacon is made through dry curing, where the pork is rubbed with salt and seasonings, such as maple syrup, before allowing it to “rest” or cure for several weeks. Once cured, the pork is smoked over wood chips, such as cherry or hickory, and then hung to dry for up to several months before it’s packaged for consumers.

Most modern-day bacon is made by wet curing. First, a liquid brine with sodium nitrate, sugar, salt, and/or other seasonings is injected into the pork to add moisture and flavor, before it is cooked or smoked in a commercial oven.

Some manufacturers make uncured bacon, which hasn’t been cured with synthetically sourced nitrates and nitrites. Rather, it is made by injecting pork belly with an all-natural solution that consists of sugar, salt, water, and celery or beet powder, which are natural nitrites that offer curing properties without synthetic chemicals.

How is turkey bacon made?

Turkey bacon is made from ground turkey meat and often includes a combination of white and dark meat. Once ground, the meat is seasoned, shaped, and cured with a solution made of salt, sugar, and sodium nitrates. Once cured, the meat is cooked or smoked with additional seasonings to create a bacon-like flavor, before being cut into thin bacon-like strips.

Much like regular bacon, manufacturers also produce uncured turkey bacon that has not been cured with synthetically sourced nitrates and nitrites.

Pork Bacon vs. Turkey Bacon: Nutrition

Here is a calorie and macronutrient comparison of a 1-ounce serving of unprepared pork bacon vs. turkey bacon (2, 3).

Calories

Pork bacon contains more calories than turkey bacon. A 1-ounce serving of pork bacon contains 111 calories, while a 1-ounce serving of turkey bacon contains 64 calories.

Protein

Turkey bacon contains slightly more protein than pork bacon. A 1-ounce serving of pork bacon contains 3.9 grams of protein, while a 1-ounce serving of turkey bacon contains 4.5 grams of protein.

Fat

Pork bacon contains twice as much fat as turkey bacon. A 1-ounce serving of pork bacon contains 10.5 grams of fat, while a 1-ounce serving of turkey bacon contains 4.8 grams of fat.

Pork bacon also contains more saturated fat than pork bacon. A 1-ounce serving of pork bacon contains 3.6 grams of saturated fat, while a 1-ounce serving of turkey bacon contains 1.3 grams of saturated fat.

Carbohydrates

Pork bacon does not contain any carbohydrates, while turkey bacon contains a small amount. A 1-ounce serving of pork bacon contains 0 grams of carbohydrate, while a 1-ounce serving of turkey bacon contains 0.6 grams of carbohydrate.

Sugar

Pork bacon and turkey bacon typically contain a small amount of added sugar, although it can vary by brand and recipe. A 1-ounce serving of pork bacon contains 0 grams of sugar, while a 1-ounce serving of turkey bacon contains 0.5 grams of sugar.

Cholesterol

Pork bacon contains less cholesterol than turkey bacon. A 1-ounce serving of pork bacon contains 19 mg of cholesterol, while a 1-ounce serving of turkey bacon contains 24 mg of cholesterol.

Sodium

Turkey bacon contains more sodium than pork bacon. A 1-ounce serving of pork bacon contains 213 grams of sodium, while a 1-ounce serving of turkey bacon contains 303 grams of sodium. However, this can vary significantly by brand and recipe.

Micronutrients

Here is a vitamin and mineral comparison between regular bacon and turkey bacon for total content per 1-ounce serving of unprepared pork bacon and turkey bacon (2, 3).

Regular bacon and turkey bacon have a similar amount of micronutrients overall. Regular bacon contains more vitamin A, vitamin E, vitamin D, and selenium, however, turkey bacon contains more calcium, iron, magnesium, potassium, phosphorus, and zinc.

Other Factors to Consider

In addition to nutrition, here are some other factors to consider when it comes to turkey bacon and regular bacon.

Level of Processing

Both pork bacon and turkey bacon are processed foods, however, turkey bacon is more processed than pork bacon. Regular bacon can be made from minimal ingredients, typically pork belly and salt, while turkey bacon requires more ingredients and must undergo processing to create a product with a bacon-like flavor and texture.

Here are the ingredients in the most popular regular and turkey bacon brand (4, 5, 6):

• Bacon: Pork Cured with Water, Salt, Sugar, Sodium Phosphates, Sodium Ascorbate, Sodium Nitrite
• Turkey Bacon: Turkey, Mechanically separated turkey, Sugar, Salt, Potassium Lactate, Water, Potassium Chloride, Smoke Flavor, Sodium Diacetate, Sodium Phosphates, Sodium Ascorbate, Autolyzed Yeast Extract, Sodium Nitrite, Soy Lecithin

Here are the ingredients in a popular natural and organic regular and turkey bacon brand (7, 8):

• Natural Bacon: Pork, Water, Sea Salt, Cane Sugar, Cultured Celery Powder.
• Natural Turkey Bacon: Organic Turkey, Water, Sea Salt, Celery Powder, Organic Onion Powder.

While studies have linked processed meat to an increased risk of heart disease, cancer, and overall mortality, the overall risk is fairly small (9).

Nitrates

Commercially processed meats, including regular bacon and turkey bacon, are made with sodium nitrate: a preservative that has been linked to some serious health conditions, including cancer.

Manufacturers add nitrites to meats to preserve them and increase shelf life. Nitrites are the reason why cured meat is pink or red, as they react with proteins in the meat to change its color, which would otherwise turn brown.

While sodium nitrate is a preservative used in commercial pork and turkey bacon, nitrates and nitrites also occur naturally in vegetables and drinking water (9). In fact, according to one study people consume roughly 80% of their nitrate intake from vegetables, and certain forms may even reduce the risk for some types of cancer and other diseases (10, 11, 12).

Therefore, it appears that the nitrates found in processed meat products are the same as those from vegetable products, according to the research, their biological effects seem to differ. Overall, nitrates consumed through processed meats appear to dose-dependently form carcinogenic nitrosamines (9).

Taste

Pork bacon has a smokier, fattier, and saltier flavor than turkey bacon, which has a much leaner and milder flavor.

Dietary Restrictions

Certain dietary restrictions, be they health or religious restrictions, may prohibit the consumption of certain forms of bacon. The consumption of pork is prohibited in certain religions, including Jews, Muslims, and some Christian denominations, making turkey bacon a good alternative. Moreover, while regular bacon is naturally gluten-free, some brands may add gluten-containing flavorings and seasonings, which makes them unavailable to celiacs and individuals sensitive to gluten. Fortunately, both pork bacon and turkey bacon are available in gluten-free versions.

So, is turkey bacon healthier than regular bacon?

In the debate of turkey bacon vs. regular bacon, the best option comes down to personal preference. While turkey bacon contains fewer calories, more protein, and less fat, pork bacon contains fewer carbohydrates, less sugar, less cholesterol, and less sodium.

Turkey bacon is more processed than pork bacon and typically contains more added ingredients, however, the exact level of processing and ingredients will vary by brand.

Turkey bacon is a good option for individuals looking to reduce calorie intake or individuals who can’t consume pork, and pork bacon is a good option for individuals who are looking to reduce sodium intake from bacon and their consumption of processed foods.

Overall, both forms of bacon can be included in a healthy diet in moderation and, regardless of which option you choose, it is best to read the label to opt for the most natural bacon possible.

The Bottom Line

Pork bacon is lower in carbohydrates, sugar, cholesterol, and sodium, and is typically less processed than turkey bacon. Turkey bacon is lower in calories and fat and higher in protein than regular bacon. If you prefer pork bacon, cook regular bacon, if you want a lower-calorie option, cook turkey bacon. In both cases, read the label and opt for versions with natural ingredients and limited sodium.