Turkey Bacon vs. Pork Bacon — Nutrition Comparison and Health Impact

Macronutrients and Calories

In this section, we will be comparing the nutritional values of unprepared, cured pork bacon and unprepared turkey bacon. 

The serving sizes of turkey bacon and pork bacon are similar and are around 14-28 grams. 

To make the comparison easier, we will be comparing 100-gram servings of each. 

As can be seen from the macronutrient composition charts below, pork bacon is slightly more nutrient-dense, containing 44% water, while turkey bacon contains 62%. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Turkey bacon

4

Protein: 15.94 g

Fats: 16.93 g

Carbs: 1.89 g

Water: 61.83 g

Other: 3.41 g

Pork bacon

1

Protein: 12.62 g

Fats: 39.69 g

Carbs: 1.28 g

Water: 44.24 g

Other: 2.17 g

Contains more ProteinProtein	+26.3%
Contains more CarbsCarbs	+47.7%
Contains more WaterWater	+39.8%
Contains more OtherOther	+57.1%

Contains more FatsFats

+134.4%

Fats

Pork bacon contains significantly more fats than turkey bacon. Per 100-gram serving of turkey bacon, there are 16.93 grams of fats, while the same serving of pork bacon contains 39.69 grams of fats. 

If we take a look at the fat type comparison below, we can see that most of the fat found in both is monounsaturated fat. Pork bacon contains slightly more proportion of saturated fat than turkey bacon. In grams, turkey bacon contains 8.776g less saturated fats in a 100-gram serving than pork bacon. 

In contrast, pork bacon has lower cholesterol levels. Turkey bacon has 20 mg more cholesterol than regular bacon per 100-gram serving.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Turkey bacon

1

Saturated fat: Sat. Fat 4.52 g

Monounsaturated fat: Mono. Fat 6.223 g

Polyunsaturated fat: Poly. Fat 4.699 g

Pork bacon

2

Saturated fat: Sat. Fat 13.296 g

Monounsaturated fat: Mono. Fat 17.439 g

Polyunsaturated fat: Poly. Fat 6.454 g

Contains less Sat. FatSaturated fat

-66%

Contains more Mono. FatMonounsaturated fat	+180.2%
Contains more Poly. FatPolyunsaturated fat	+37.3%

Vitamins

Both of these products contain adequate amounts of B-complex vitamins. Cobalamin (B12), pantothenic acid (B5), and riboflavin (B2) are all relatively higher in turkey bacon. It also contains some amounts of folate, which is missing from pork bacon.

On the other hand, pork bacon contains much more vitamin B1 than turkey bacon.

Vitamin B3 and vitamin B6 are all found in the same amounts in both turkey bacon and pork bacon.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Turkey bacon

4

100 g 300 g 1 slice 6 oz pkg - 9.8g1 serving - 14g1 slice 12 oz pkg - 16g

Pork bacon

4

100 g 300 g 1 slice raw - 28g1 package - 442g

Contains more Vitamin B2Vitamin B2	+192.6%
Contains more Vitamin B5Vitamin B5	+21.6%
Contains more Vitamin B12Vitamin B12	+138%
Contains more FolateFolate	+∞%

Contains more Vitamin EVitamin E	+290.9%
Contains more Vitamin B1Vitamin B1	+820%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~11µg

~equal in Vitamin B3 ~4.022mg

~equal in Vitamin B6 ~0.266mg

~equal in Vitamin K ~0µg

Minerals

In general, turkey bacon is richer in minerals. It has higher Iron, Zinc, Potassium, and Phosphorus levels. 

Pork contains slightly more selenium, a mineral that has been linked to cancer prevention (2). Furthermore, pork bacon has a lower sodium level: the difference in sodium content between the two types of bacon is 407 mg per 100-gram serving.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Turkey bacon

8

100 g 300 g 1 slice 6 oz pkg - 9.8g1 serving - 14g1 slice 12 oz pkg - 16g

Pork bacon

2

100 g 300 g 1 slice raw - 28g1 package - 442g

Contains more MagnesiumMagnesium	+33.3%
Contains more CalciumCalcium	+1500%
Contains more PotassiumPotassium	+76.3%
Contains more IronIron	+241.5%
Contains more CopperCopper	+61.9%
Contains more ZincZinc	+115.3%
Contains more PhosphorusPhosphorus	+54.2%
Contains more ManganeseManganese	+72.7%

Contains less SodiumSodium	-38.1%
Contains more SeleniumSelenium	+27.2%

Glycemic index

The glycemic index is a rating system used for foods containing carbohydrates. As both pork bacon and turkey bacon contain very few carbohydrates, their glycemic index is low. 

However, keep in mind that as a source of fat and salt, both types of bacon can impact blood sugar levels. 

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism. 

Based on our calculations, the PRAL values of turkey bacon and pork bacon are 7.2 and 7, respectively, which means that both are acidic. 

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Pork bacon is typically higher in saturated fat than turkey bacon. Consuming high amounts of saturated fat can increase the risk of cardiovascular disease by raising LDL (bad cholesterol) levels in the blood (3).

Turkey bacon, on the other hand, is lower in saturated fat than pork bacon, making it a potentially better option for cardiovascular health. However, it's essential to note that processed meats like turkey bacon contain added sodium and preservatives, which may have their own implications for heart health, particularly if consumed in excess.

Ultimately, moderation is key. If you enjoy bacon as part of your diet, opting for turkey bacon occasionally instead of pork bacon may offer some cardiovascular benefits due to its lower saturated fat content. However, it's essential to balance this with an overall heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins. 

It's important to emphasize that individuals with coronary heart disease or those who have suffered a heart attack should be particularly cautious and limit their consumption of processed meats, such as bacon (4).

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% (5).

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, which is linked to gastric cancer (6).

The World Health Organization has categorized bacon as a Group 1 carcinogen (7). The more processed meat you eat, such as bacon, the more likely you will get colorectal, stomach (8), and breast cancer (9). Bacon is also listed as a high sodium-containing product. In several studies, sodium intake has been linked to lung cancer (10).

The most effective way to reduce the carcinogenic compounds in bacon is by switching the cooking method. Microwaving the bacon reduces nitrosamine production (11).

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.

References

1. BACON - DO YOU KNOW HOW IT IS MADE?
2. http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.471.6585&rep=rep1&type=pdf
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5492032/
4. https://pubmed.ncbi.nlm.nih.gov/33787869/
5. Eating processed meats may raise risk of heart disease and diabetes
6. https://pubmed.ncbi.nlm.nih.gov/26633477/
7. https://monographs.iarc.who.int/wp-content/uploads/2018/06/mono114.pdf
8. https://pubmed.ncbi.nlm.nih.gov/30979076/
9. https://pubmed.ncbi.nlm.nih.gov/30183083/
10. https://pubmed.ncbi.nlm.nih.gov/33569292/
11. https://pubmed.ncbi.nlm.nih.gov/26542769/