Is Turkey Bacon Actually Healthy? Debunking The Myth

Written by Dr. Amber Jones

Over the past few years, turkey bacon has become increasingly popular as a healthier substitute for conventional pork bacon. Many people believe that choosing turkey bacon over pork bacon can lead to a more balanced diet and improved overall health.

The appeal of turkey bacon lies in its perceived health benefits, such as lower fat content and a leaner protein source, which have made it an attractive option for health-conscious consumers. 

However, the question remains: is turkey bacon actually healthy? To answer this, we must delve into the nutritional content and potential health benefits of turkey bacon, while also comparing it to its pork counterpart. It's essential to consider factors such as fat content, grams of fat, sodium levels, and the presence of preservatives and additives in turkey bacon.

In this article, we will explore the various aspects of turkey bacon nutrition and examine whether it truly lives up to its reputation as a healthier choice. By understanding the complexities surrounding turkey bacon's health benefits and drawbacks, readers can make informed decisions about incorporating it into their diets.

Health Benefits Of Turkey Bacon

Turkey bacon is a meat product made from seasoned, smoked turkey. It is marketed as a healthier alternative to traditional pork bacon because it is lower in fat and calories. While it provides a bacon-like flavor and texture, turkey bacon is made from turkey meat instead of pork belly. Let's look deeper into the health benefits they provide.

Benefits Of Turkey Bacon

Low-fat content 

Turkey bacon is often touted as a healthier option due to its lower fat content compared to pork bacon. On average, a single slice of turkey bacon contains about 2 grams of fat, while a slice of pork bacon can have up to 6 grams of fat. This significant difference in fat content is one of the main reasons why many health-conscious individuals opt for turkey bacon over pork bacon.

However, it's essential to note that not all turkey bacon is created equal. Some brands may add extra fat or oil during the manufacturing process to enhance flavor and texture, which can increase the overall fat content.

When shopping for turkey bacon, it's crucial to read the nutrition labels carefully and choose products with lower fat content to maximize the potential health benefits.

Lean protein source with B vitamins 

In addition to its lower fat content, turkey bacon also boasts a few other health benefits. Turkey is a lean protein source, which means it can help support muscle growth and maintenance.

Protein is also essential for keeping you feeling full and satisfied, which can aid in weight management. Turkey bacon is also a good source of B vitamins, particularly vitamin B12, which plays a vital role in maintaining healthy nerve and blood cells.

Do I need to be cautious?

Despite these potential health benefits, it's important to remember that turkey bacon is still a processed meat product. Like pork bacon, turkey bacon is often cured, smoked, or treated with preservatives to extend its shelf life and enhance its flavor.

These processing methods can lead to the formation of harmful compounds, such as nitrates and nitrites, which have been linked to an increased risk of certain cancers when consumed in excess.

Moreover, while turkey bacon may have less fat than pork bacon, it's still relatively high in sodium. A single slice of turkey bacon can contain anywhere from 150 to 300 milligrams of sodium, depending on the brand and preparation method. Consuming too much sodium can contribute to high blood pressure, which is a major risk factor for heart disease and stroke.

Types of fat

When it comes to the battle between turkey bacon and pork bacon, it's essential to consider not only the fat content but also the type of fat present. Pork bacon contains more saturated fat than turkey bacon, which can raise levels of low-density lipoprotein (LDL) cholesterol, often referred to as “bad” cholesterol.

High levels of LDL cholesterol can increase the risk of heart disease and stroke. In contrast, turkey bacon contains more unsaturated fats, which are considered healthier fats that can help improve cholesterol levels and reduce the risk of chronic diseases.

However, it's worth noting that the process of creating turkey bacon often involves the addition of saturated fats to achieve a texture and flavor similar to pork bacon. This means that some brands of turkey bacon may have a higher saturated fat content than others, making it important to read nutrition labels carefully and choose products with the lowest amount of saturated fat.

Healthier alternatives to turkey bacon

For those looking to reduce their intake of both pork and turkey bacon, there are several alternative options to consider. One popular choice is Canadian bacon, which is made from lean pork loin and has a lower fat content than regular pork bacon. Another option is veggie bacon, which is typically made from soy protein or other plant-based ingredients and can be a good choice for those following a vegetarian or vegan diet.

Cooking methods For turkey bacon

In addition to choosing healthier bacon alternatives, it's also important to consider the cooking method when preparing bacon. Grilling, baking, or microwaving bacon can help reduce the amount of fat that is absorbed during the cooking process, as opposed to frying bacon in a pan. Using a paper towel to blot excess grease from cooked bacon can also help reduce the overall fat content.

Incorporating turkey bacon or other healthier bacon alternatives into a balanced diet can be a smart choice for those looking to improve their overall health and well-being. However, it's crucial to remember that no single food can make or break a healthy diet.

The key to good health is to focus on consuming a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting processed and high-fat foods.


In summary, while turkey bacon may offer some health benefits over pork bacon, it's not a perfect solution. Turkey bacon can be a good choice for those looking to reduce their fat and calorie intake, as it typically contains fewer grams of fat and calories compared to traditional pork bacon. Additionally, turkey bacon is a lean protein source and provides essential B vitamins, making it a potentially healthier option.

However, it's crucial to remember that turkey bacon is still a processed meat product and may contain harmful additives, such as nitrates and nitrites, which have been linked to an increased risk of certain cancers. Moreover, turkey bacon can be high in sodium, which can contribute to high blood pressure and other health issues when consumed in excess.

To make the most of turkey bacon's potential health benefits, it's essential to read nutrition labels carefully, choose products with lower fat and sodium content, and consume turkey bacon in moderation as part of a balanced diet. Exploring alternative options like Canadian bacon or veggie bacon, and using healthier cooking methods, can also help you enjoy the flavor of bacon while minimizing its potential drawbacks.

Ultimately, the decision to include turkey bacon in your diet should be based on your individual health needs, preferences, and overall dietary habits. By making informed choices and focusing on a variety of nutrient-dense foods, you can support your health and well-being while still enjoying the occasional indulgence of turkey bacon.

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Amber Jones is a sought-after dietitian nutritionist with expertise in public and community health. She holds a Masters in Public Health from Yale University and completed her dietetic internship with the Yale-Griffin Prevention Research Center

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