Is Turkey Bacon Healthy?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Is turkey bacon healthy? Turkey Bacon is a healthy alternative to traditional bacon because it has less fat and fewer calories. But turkey bacon is still a highly processed meat. And it does contain ingredients that could be hazardous to your health.

The only way to know if turkey bacon is healthier than pork bacon is to see the difference visually.

Here is the nutrition content of Turkey bacon vs Pork bacon.

Is Turkey Bacon Healthy? photo credit: iStock- lisafx

Turkey Bacon

Calories- 60

Carbs- 0.5 grams

Protein- 4.7 grams

Total Fat- 4.5 grams

Saturated Fat- 1.3 grams

Sodium- 366 mg

Selenium- 6% of the Daily Value

Phosphorus- 7% of the Daily value

Zinc- 3% of the Daily Value

Niacin- 3% of the Daily Value

Thiamine- 1% of the Daily Value

Vitamin B6- 3% of the Daily Value

Vitamin B12- 1% of the Daily Value

Pork Bacon

Calories- 82

Carbs- 0.2 grams

Protein- 6 grams

Total Fat- 6.2 grams

Saturated Fat- 2 grams

Sodium- 376 mg

Selenium- 14% of the Daily Value

Phosphorus- 8% of the Daily Value

Zinc- 4% of the Daily Value

Niacin-8% of the Daily Value

Thiamine- 4% of the Daily Value

Vitamin B6- 4% of the Daily Value

Vitamin B12- 4% of the Daily Value

Turkey and Pork bacon both come from animal proteins, but they also possess reliable sources of B vitamins and minerals like zinc, selenium, and phosphorus. Turkey Bacon has 25% fewer calories and 35% less saturated fat than pork bacon. So, for someone that is going for a healthier alternative; then turkey bacon would be the be better option for you.

Some religions forbid pork so if you are part of a religion that doesn’t allow you to eat pork then turkey bacon could be a suitable option for your religious beliefs.

Some of the negative things about Turkey bacon are:

  • It has less protein than traditional Pork bacon.
  • Two strips of turkey bacon provide about 366 mg of sodium which is about 15% of the daily value. If you have to watch your sodium intake because of high blood pressure or high cholesterol issue, then you may want to keep turkey bacon at a minimal.
  • Turkey bacon contains chemical preservative which is nitrates and nitrites. And this can be harmful because it is synthetic. Naturally occurring nitrates found in fruits and vegetables are good but once it is a synthetic nitrate it is unhealthy.
  • Research studies have shown that nitrites with compounds such as nitrosamines has been linked to stomach cancer and throat cancer.
  • There were also some studies that showed that eating 50 grams of eating processed meat products per day gives you a greater risk of obtaining colon cancer. 50 grams of processed meat is equivalent to about 6 slices of bacon.

“Turkey Bacon is a healthy alternative to traditional bacon because it has less fat and fewer calories. But turkey bacon is still a highly processed meat. And it does contain ingredients that could be hazardous to your health.” Celebrity Fitness & Nutrition Expert Obi Obadike

Turkey bacon is a highly processed meat and studies have shown that highly processed meat has been linked to an increase of heart disease and diabetes by 42 and 19%.

The Bottom Line is that turkey bacon is a healthier option to regular pork bacon. But it is important to still consume turkey bacon with moderation. And the reasons are because it is high in sodium, and it is still a highly processed meat. Highly processed meats have been linked to an increased risk of heart disease and diabetes.

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  4. Self Nutrition Data

Turkey bacon, cooked Nutrition Facts & Calories (

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6. Aune D, Chan DS, Vieira AR, Navarro Rosenblatt DA, Vieira R, Greenwood DC, Kampman E, Norat T. Red and processed meat intake and risk of colorectal adenomas: a systematic review and meta-analysis of epidemiological studies. Cancer Causes Control. 2013 Apr;24(4):611-27. doi: 10.1007/s10552-012-0139-z. Epub 2013 Feb 5. PMID: 23380943.

7. Rohrmann S, Overvad K, Bueno-de-Mesquita HB, Jakobsen MU, Egeberg R, Tjønneland A, Nailler L, Boutron-Ruault MC, Clavel-Chapelon F, Krogh V, Palli D, Panico S, Tumino R, Ricceri F, Bergmann MM, Boeing H, Li K, Kaaks R, Khaw KT, Wareham NJ, Crowe FL, Key TJ, Naska A, Trichopoulou A, Trichopoulos D, Leenders M, Peeters PH, Engeset D, Parr CL, Skeie G, Jakszyn P, Sánchez MJ, Huerta JM, Redondo ML, Barricarte A, Amiano P, Drake I, Sonestedt E, Hallmans G, Johansson I, Fedirko V, Romieux I, Ferrari P, Norat T, Vergnaud AC, Riboli E, Linseisen J. Meat consumption and mortality–results from the European Prospective Investigation into Cancer and Nutrition. BMC Med. 2013 Mar 7;11:63. doi: 10.1186/1741-7015-11-63. PMID: 23497300; PMCID: PMC3599112.

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