Turkey bacon vs Pork bacon - Health impact and Nutrition Comparison


SUMMARY
Both pork bacon and turkey bacon are high in protein because they are meat products.
Turkey bacon has nearly twice as few calories as regular bacon.
Pork bacon contains more saturated fats but has a lower cholesterol content. Turkey bacon is higher in minerals, particularly sodium.
Both of these products are high in B complex vitamins. In addition, turkey bacon contains folate, lacking in regular bacon.
Table of contents
INTRODUCTION
Bacon is an inseparable part of American breakfast and one of the favorite foods of many Americans. It is usually made from pork. However, related products such as turkey bacon are available.
Bacon is processed meat. It is cured, which involves soaking it in a solution of nitrates, salt, and occasionally sugar. After that, bacon is usually smoked (1). These procedures preserve the meat and its red color and contribute to its unique taste.
Many people consider turkey bacon a healthier alternative to traditional pork bacon. Here we will compare these two with the focus on nutrition, health impact, and accessibility.
NUTRITION
Protein and carbohydrates
Bacon can be considered an animal protein source. Turkey bacon has more of it than pork bacon. A 100g serving of turkey bacon provides 15.9g of protein, whereas the same amount of pork bacon contains 12.6g.
Both of these types of bacon have a low carbohydrate content. Most bacon, whether made from turkey or pork, contains added sugar. However, turkey bacon has less sugar than traditional bacon.
Calories and fats
Turkey bacon has fewer calories and fats than pork bacon since turkey is leaner than pork belly. The calories present in 100g of turkey bacon are 226, while pork bacon contains 417 calories.
Turkey bacon has 8.776g less saturated fats than pork bacon. In contrast, pork bacon has a significantly lower cholesterol level. Turkey bacon has 20 mg more cholesterol than regular bacon (2).
Vitamins
Both of these products are high in B complex vitamins. Cobalamin (B12), pantothenic acid (B5), and riboflavin (B2) are all much higher in turkey bacon. It also contains folate, which is missing from pork bacon.
On the other hand, pork bacon contains more vitamin E and B1.
Vitamin A, B3, and B6 are all found in identical amounts in both of them.
Vitamin Comparison
Minerals
In general, turkey bacon is richer in minerals. It has higher Iron, Zinc, Potassium, Magnesium, and Phosphorus levels. Pork contains more selenium, a mineral that has been linked to cancer prevention (3). Furthermore, pork bacon has a lower sodium level: the difference in sodium content between the two types of bacon is 407 mg.
Mineral Comparison
HEALTH IMPACT
Cardiovascular health
Bacon, as a processed meat product, should be consumed in moderation. Eating this type of meat raises the risk of heart disease and stroke by 42% (4).
Turkey bacon has a high salt content, which is harmful. Sodium raises blood pressure, which can cause significant heart problems (4). Additionally, pork bacon's high saturated fat content may increase the blood amount of low-density lipoprotein (LDL), a severe risk factor for cardiovascular disease (5).
Diabetes
For people with diabetes, bacon is a difficult choice. As we all know, it's high in fat and salt, which can raise blood sugar levels. Bacon and other processed-meat products in excess can raise the risk of type 2 diabetes by 19% (6).
Cancer
Curing, smoking, salting, and adding chemical preservatives are all methods for preserving processed meat. These chemicals include nitrites and nitrates, which keep meat fresh, and heterocyclic and polycyclic amines, formed when meat is cooked at high temperatures.
Sodium nitrate, added to practically all forms of bacon, kills microorganisms and improves its flavor. Sodium nitrate can create nitrosamine at high temperatures, linked to gastric cancer (7).
The World Health Organization has categorized bacon as a Group 1 carcinogen (8). The more processed meat you eat, such as bacon, the more likely you will get colorectal, stomach (9), and breast cancer (10). Bacon is also listed as a high sodium-containing product. In several studies, sodium intake has been linked to lung cancer (11).
The most effective way to reduce the carcinogenic compounds in bacon is by switching the cooking method. Microwaving the bacon reduces nitrosamine production (12).
WHICH BACON TO EAT
We can find many different types of bacon in local stores, but it is essential to choose the right one because, as you already know, it can be a health hazard.
When selecting bacon for your meals, keep the following things in mind:
- Choose the one with the least amount of fat.
- Choose the thinly sliced bacon. We should cook it at high temperatures, which leads to a higher amount of nitrone in thick cuts. More sodium, fat, and calories are found in thick cuts.
- Keep an eye on the sodium content.
The best pork bacon list
- Nature's Rancher Applewood Smoked Uncured Bacon
- Vande Rose Farms Applewood Smoked Artisan Dry Cured Bacon
- Applegate Naturals Hickory Smoked Uncured Sunday Bacon
- Market Pantry Hardwood Smoked Classic Cut Bacon
- Smithfield All Natural Uncured Hickory Smoked Bacon
The best turkey bacon list
- Applegate Uncured Turkey Bacon
- Oscar Mayer Original Turkey Bacon
- Trader Joe's Uncured Turkey Bacon
- Wellshire Farms Organic Turkey Bacon
- Butterball Thin and Crispy Turkey Bacon
References
- BACON - DO YOU KNOW HOW IT IS MADE?
- https://foodstruct.com/compare/turkey-bacon-vs-pork-bacon
- http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.471.6585&rep=rep1&type=pdf
- https://www.heartfoundation.org.nz/wellbeing/managing-risk/managing-high-blood-pressure
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5492032/
- Eating processed meats may raise risk of heart disease and diabetes
- https://pubmed.ncbi.nlm.nih.gov/26633477/
- https://monographs.iarc.who.int/wp-content/uploads/2018/06/mono114.pdf
- https://pubmed.ncbi.nlm.nih.gov/30979076/
- https://pubmed.ncbi.nlm.nih.gov/30183083/
- https://pubmed.ncbi.nlm.nih.gov/33569292/
- https://pubmed.ncbi.nlm.nih.gov/26542769/
Infographic

Comparison summary table
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Lower in Sugar |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Rich in minerals |
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Lower in Sodium |
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Lower in Cholesterol |
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Lower in price | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 1.89g | 1.28g |
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Protein | 15.94g | 12.62g |
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Fats | 16.93g | 39.69g |
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Carbs | 1.89g | 1.28g |
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Calories | 226kcal | 417kcal |
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Starch | g | g | |
Fructose | g | 0g |
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Sugar | g | 1g |
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Fiber | g | 0g |
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Calcium | 80mg | 5mg |
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Iron | 1.4mg | 0.41mg |
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Magnesium | 16mg | 12mg |
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Phosphorus | 222mg | 144mg |
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Potassium | 349mg | 198mg |
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Sodium | 1069mg | 662mg |
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Zinc | 2.54mg | 1.18mg |
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Copper | 0.068mg | 0.042mg |
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Vitamin A | 34IU | 37IU |
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Vitamin E | 0.11mg | 0.43mg |
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Vitamin D | IU | 16IU |
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Vitamin D | µg | 0.4µg |
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Vitamin C | mg | 0mg |
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Vitamin B1 | 0.03mg | 0.276mg |
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Vitamin B2 | 0.237mg | 0.081mg |
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Vitamin B3 | 4.032mg | 4.022mg |
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Vitamin B5 | 0.675mg | 0.555mg |
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Vitamin B6 | 0.244mg | 0.266mg |
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Folate | 10µg | 0µg |
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Vitamin B12 | 1.19µg | 0.5µg |
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Vitamin K | µg | 0µg |
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Tryptophan | mg | 0.15mg |
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Threonine | mg | 0.555mg |
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Isoleucine | mg | 0.598mg |
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Leucine | mg | 1.039mg |
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Lysine | mg | 1.123mg |
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Methionine | mg | 0.346mg |
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Phenylalanine | mg | 0.524mg |
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Valine | mg | 0.638mg |
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Histidine | mg | 0.513mg |
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Cholesterol | 86mg | 66mg |
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Trans Fat | 0.184g | 0.133g |
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Saturated Fat | 4.52g | 13.296g |
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Monounsaturated Fat | 6.223g | 17.439g |
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Polyunsaturated fat | 4.699g | 6.454g |
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Which food is preferable for your diet?


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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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