Turkey Bacon: Does It Help or Hurt Heart Health?

Brittany Lubeck, MS, RDN

A registered dietitian nutritionist provides an evidence-based explanation.

Medically reviewed by Elizabeth Barnes, RDNMedically reviewed by Elizabeth Barnes, RDN

Turkey bacon is a popular alternative to pork bacon, which is a more traditional option.

Turkey bacon has been praised for its lower fat content and fewer calories than pork or beef bacon. Due to its nutrition profile, turkey bacon is typically considered a healthier choice than pork or beef bacon. Turkey bacon may also offer some health benefits.

This article explains turkey bacon's nutrition and health benefits and discusses special considerations, including preservatives, allergies, personal preferences, and how to fit turkey bacon into a balanced diet.

<p>Brian Yarvin / Getty Images</p> A fresh stack of turkey bacon

Brian Yarvin / Getty Images

A fresh stack of turkey bacon

Turkey Bacon Nutrition

Turkey bacon is often touted for its nutrition profile, which has a few important differences from pork bacon.

One slice of microwaved turkey bacon contains the following:

Like other animal foods, turkey bacon is a good source of protein and minerals, especially phosphorus and potassium. It's also a source of various vitamins, including B vitamins like folate, niacin, and vitamin B12, as well as the fat-soluble vitamins Vitamin A and Vitamin D.

Compared to pork bacon, turkey bacon contains about one gram less total fat plus less saturated fat. While one slice of turkey bacon has 0.6 g of saturated fat, one slice of pork bacon has 1.1 g of saturated fat.

Both turkey bacon and pork bacon are considered processed. Both types of bacon contain similar amounts of sodium (162 mg in pork bacon versus 164 mg in turkey bacon).

It's important to note that not all turkey bacon products are created equally. Some turkey bacon products are free of nitrates and nitrites, while others contain less fat due to the exclusion of skin. The sodium content of turkey bacon can vary as well.

Heart Health Benefits

Turkey bacon may be better for your heart than other foods and processed meats. However, it's not necessarily considered a heart-healthy food.

The American Heart Association (AHA) recommends swapping pork bacon with low-sodium, nitrate-free turkey bacon for heart health.

Comparing the nutrition profiles of turkey bacon and pork bacon highlights the fact that turkey bacon is lower in saturated fat. You should limit saturated fat intake to no more than 10% of your daily calorie intake.

A diet high in saturated fat may increase the risk of heart disease and other heart complications. What's more, some studies show that consuming less saturated fat is associated with better heart health outcomes.

On the flip side, some people worry about the sodium content of turkey bacon and other processed meats for heart health. Just one slice of turkey bacon contains 164 mg of sodium, which is about 7% of the recommended maximum daily intake of sodium for healthy adults.

Overall, it's recommended that you eat processed meats, like turkey bacon, sparingly. This means avoiding eating turkey bacon daily may be best for your heart.

Body Composition and Weight Management

Making the switch from pork bacon to turkey bacon may help with body composition and weight management.

One slice of turkey bacon contains about 30 calories. On the other hand, one slice of pork bacon contains 43 calories.

While this isn't a huge difference, turkey bacon contains fewer calories nonetheless, making it a better option for those looking to manage their weight. Although weight management can be highly nuanced, calorie intake is thought to play an important role.

The amount of dietary fat you need is another important consideration when considering your health and managing your weight and body composition. And although fat is essential to any diet, too much saturated fat may lead to unintentional weight gain.

As mentioned, turkey bacon contains about one gram less fat than pork bacon and less saturated fat.

Like pork bacon, turkey bacon provides a satisfying flavor and plenty of protein to keep you feeling happy and full between meals. However, choosing turkey bacon has the added benefit of fewer calories and less fat.

Is Turkey Bacon Safe for Me?

Turkey bacon can fit into many different types of diets. However, it may not be right for everyone.

There are certain considerations you may need to be aware of before adding turkey bacon to your diet.

Allergies

Although rare, some people are allergic to turkey, turkey bacon, and other types of poultry. If you have a poultry allergy, you should avoid turkey bacon.

Symptoms of a turkey allergy may include vomiting, stomach pain or cramps, diarrhea, and shortness of breath. Other reactions, such as hives, skin discoloration, and swelling, may also be possible.

Some people may also be sensitive or allergic to other ingredients found in certain brands of turkey bacon, including flavorings, preservatives, and other additives. However, this is also rare.

Also, remember that some processing facilities use common allergens that may be present in turkey bacon products.

Check the ingredient list before purchasing turkey bacon if you have any food allergies.

Sodium Content

One slice of turkey bacon contains 164 mg of sodium. Similarly, one slice of pork bacon contains 162 mg of sodium.

Too much sodium in your diet may increase your risk of heart disease, kidney issues, and other health complications.

According to the 2020-2025 Dietary Guidelines for Americans, adults should aim for no more than 2,300 mg of sodium daily. However, for ideal heart health, the American Heart Association recommends a maximum of 1,500 mg of sodium per day for adults.

Remember that not all turkey bacon brands contain the same amount of sodium. Some products may be higher in sodium, while others may be lower. Therefore, it's essential to check the nutrition facts panel to look for lower sodium products.

Carbohydrate Content

Turkey bacon is very low in carbohydrates. One slice contains just 0.3 g of carbohydrate.

In general, poultry, meat, and fish are all low in carbohydrates and high in protein. Likewise, turkey bacon and other types of processed meats are also low in carbohydrates.

People on a low-carbohydrate diet may enjoy turkey bacon. However, some turkey bacon products include high amounts of added sugar, so it's important to consume bacon in moderation.

Processing Additives

Some turkey bacon products contain additives like preservatives, flavor enhancers, and artificial ingredients. Food additives are primarily found in processed foods and are typically used to improve flavor and increase shelf-life.

Food additives may come from plants, animals, minerals, or chemicals. Various authoritative agencies, including the World Health Organization (WHO), are responsible for testing the safety of food additives.

While food additives are mostly considered safe, some may harm those with specific sensitivities or allergies. To avoid any potential side effects, people with food sensitivities or allergies should carefully read the ingredient list and look for turkey bacon products that are minimally processed.

Cooking Precautions

Like other meat products, cooking turkey bacon properly is vital to reduce the risk of foodborne illness.

To kill any potentially harmful bacteria, all poultry (including turkey bacon) should be cooked to an internal temperature of 165 degrees Fahrenheit. You can check the internal temperature using a meat thermometer.

Turkey bacon can be pan-fried, microwaved, or baked. It may also be cooked using an air fryer.

Individual Preferences

When discussing any food, it's always important to consider individual preferences and dietary needs.

Turkey bacon may be a suitable option for many people, but not everyone. For example, people who follow a vegan or vegetarian diet must avoid turkey bacon.

Additionally, while some people may not like turkey bacon, others may have cultural or religious dietary restrictions that limit their consumption of turkey or other meats.

Conversely, some individuals may choose turkey bacon over pork bacon for religious reasons. Pork is typically not allowed in both Judaism and Islam. Some turkey bacon may be considered kosher or halal.

Balanced Diet

Barring an allergy or individual preferences, turkey bacon can fit into a balanced diet.

While turkey bacon is an excellent option for many meals and dishes, it's best to consume it in moderation and along with other nutrient-dense foods.

Choosing turkey bacon and other processed meats too often may leave less room for more nutritious protein sources and other nutrients.

To avoid excessive consumption of turkey bacon, stick to normal serving sizes and avoid eating it every day.

It's also smart to look for minimally processed turkey bacon products.

Summary

Turkey bacon is a processed meat and an alternative to pork bacon.

Compared to pork bacon, turkey bacon is lower in fat and calories but similar in sodium content. However, nutrients and additives may vary from one turkey bacon product to the next.

Including turkey bacon in a well-balanced diet may support heart health, body composition, and weight management. This is especially true if turkey bacon is consumed in moderation.

Some people may need to avoid or limit turkey bacon for various reasons. Talk with a healthcare provider to learn more about adding turkey bacon to your diet.

Read the original article on Verywell Health.

Advertisement