Turkey Bacon vs. Regular Bacon: Which One Is Healthier?

Turkey Bacon vs. Regular Bacon Compared

Turkey bacon, made from turkey meat, has a leaner, slightly sweeter flavor profile than regular bacon. It doesn’t quite replicate the rich mouthfeel of traditional pork bacon, but it does provide a savory, crunchy alternative (although some bacon loyalists may disagree).

Regular bacon, made from pork belly, is smoky, fatty, and rich, making it a star in numerous dishes beyond breakfast─think BLTs and bacon-wrapped dates.

Despite their differences, these two types of bacon share something in common: they undergo extensive processing before they end up in the grocery store, and most have various additives, seasonings, or preservatives incorporated to enhance flavor and prolong shelf life.

It’s important to point out that studies suggest that processed meat is linked to health outcomes like:

• Lung, rectal, colon, colorectal, and breast cancer risk³
• Heart disease⁴
• Type 2 diabetes⁵
• Dementia⁶

Turkey Bacon: Pros and Cons

Despite both types of bacon being heavily processed, turkey bacon may offer a few pros, including:

• Contains fewer calories for those keeping tabs on overall calories.
• A good alternative for those who don’t eat pork for religious or lifestyle reasons.
• May be a better choice for those monitoring saturated fat intake due to the risk of heart disease.

Turkey bacon also has its own list of cons that aren’t that different from regular bacon, including:

• High fat and saturated fat content per serving.
• High sodium content (similar to regular bacon, as noted below).
• Often contains preservatives like nitrates that are linked to cancer and other adverse health outcomes.⁷

Is Turkey Bacon Healthier Than Regular Bacon?

Turkey bacon is presented as a healthier choice than regular bacon, but despite the potential pros, it really isn’t a healthier protein than regular bacon. 

As mentioned, a slice of turkey bacon does contain slightly fewer calories and less fat than regular bacon, but it’s a very slight difference. Both turkey and regular bacon contain similar amounts of sodium, which can be problematic for people keeping tabs on sodium intake for high blood pressure.^{8, 9}

Turkey and regular bacon also often contain preservatives and additives, such as nitrites and nitrates, that could pose health risks if consumed in large quantities. These compounds are commonly used in processed meats like bacon to prolong shelf life and prevent the growth of bacteria. However, studies have linked high consumption of these additives to an increased risk of certain types of cancer.¹⁰

While more natural or sugar-free options are available, the added sugar and flavorings in some brands of turkey bacon could make them just as unhealthy as regular bacon. In other words, moderation still matters whether you eat pork or turkey bacon.

Turkey Bacon vs. Regular Bacon: Nutrition

Below are the detailed nutrition facts for turkey bacon vs. regular bacon. When looking closely, it’s sometimes surprising how similar the two actually are.

Regular bacon is slightly higher in calories, total fat, saturated fat, and total amount of protein, but the differences are so slight that it’s likely negligible for most people. 

The following table shows the nutritional differences between a microwaved slice of turkey bacon and a microwaved slice of regular bacon made of pork, according to the USDA:^{8, 9}

Glycemic Index

Both types of bacon have a glycemic index (GI) of zero.

The glycemic index measures how quickly a food raises blood sugar levels. Foods with a high GI will cause blood sugar to rise more rapidly compared to foods with a lower GI. 

Only foods containing carbohydrates are included in the GI scale, meaning neither turkey nor regular bacon have a GI value because they are primarily protein. 

However, bacon is rarely eaten by itself as a full meal. The other foods in your meal can also significantly affect your blood sugar levels. For example, if you pair bacon with waffles and maple syrup, you may see a spike in glucose. It's important to note that some types of bacon may also contain added sugar, especially if your bacon is glazed or dressed with a sweet ingredient.

If you're including bacon in your meal, aim to pair it with whole grains, fiber, veggies, and healthy fats to support healthy, stable blood sugar levels. You can also go for a walk or move your body shortly after eating your meal to lower any glucose spikes you may experience.

Vitamins

Similar to the nutrient content listed above, the vitamins found in pork or turkey bacon are very similar. Both contain small amounts of B vitamins like niacin and thiamin, essential for energy production, brain function, and red blood cell formation.¹¹

But as you’ll see in the chart below, neither type of bacon contains high amounts of these vitamins and won’t contribute significantly to the nutrients' daily value (DV). ^{8, 9}

Minerals

Turkey bacon and pork bacon contain similar amounts of minerals like phosphorus, potassium, and zinc. ^{8, 9} Turkey bacon contains slightly more selenium than pork bacon, an antioxidant and critical nutrient for thyroid health.¹²

Learn More About Nutrition and Healthy Foods With Signos

Learning more about nutrition can help you sort through the health information you see online or on social media. Whether you’re choosing between turkey bacon and regular bacon or understanding how different foods affect your body, Signos can help you make informed health choices.

You can read more articles about nutrition and healthy habits on the Signos’ blog or find out if Signos is a good fit for you by taking a quick quiz here.