If you’re trying to reduce fat, calories, or swap out pork bacon for something “healthier,” turkey bacon often comes up as a popular alternative. But is it really a smart choice? In this article, we’ll dig deep into turkey bacon nutrition — covering calories, macros, vitamins, drawbacks, brand variability, and tips on how to enjoy it more wisely.
What Is Turkey Bacon?
Before we jump into numbers, let’s clarify what turkey bacon is and how it’s made.
- Definition: Turkey bacon is made by combining ground or chopped turkey meat (often a mix of light and dark) with seasoning, curing agents, smoke flavor, and sometimes small amounts of fat. Then it’s formed into strips resembling pork bacon.
- Purpose: It’s marketed as a leaner alternative to traditional pork bacon, appealing to those who want a similar flavor profile with less fat or who avoid pork for dietary or religious reasons.
- Characteristics: Because turkey bacon is lower in fat, it doesn’t shrink as much when cooked, and it may stick more to pans or behave differently in texture.
So it’s not simply “bacon from turkey” in the sense of slicing turkey belly; the processing and additives make a big difference in nutrition.
Turkey Bacon Nutrition Facts (Typical Range & Brand Examples)
Because turkey bacon is a processed product, nutrition can vary by brand, curing process, and fat content. Below are typical nutrition facts and a few brand-specific examples to give perspective.
Typical Nutrition for Turkey Bacon (Two Slices / ~16g)
A common reference is two microwave-cooked slices of turkey bacon (16 g total). According to Verywell Fit:
- Calories: 60 kcal
- Total Fat: ~ 4.2 g
- Saturated Fat: — (a portion of that 4.2 g)
- Sodium: ~ 328 mg
- Carbohydrates: 0.7 g
- Sugar: 0.7 g
- Protein: 4.8 g
- Fiber: 0 g
From other sources:
- One slice (cooked, medium) has ~ 42 calories, 3.07 g fat, 0.34 g carbs, and 3.26 g protein.
- Cooked turkey bacon (per ounce / 28.35 g): 104 calories, 7.3 g fat, 1.2 g carbs, 8.4 g protein.
- Brand example — Boar’s Head Uncured Turkey Bacon (1 slice, 17 g): 35 calories, 2 g total fat, 150 mg sodium, 4 g protein.
- Jennie-O (15 g serving): 30 calories, 1.5 g fat, 140 mg sodium, 2 g protein.
These examples help illustrate the range, from lighter, lean versions to more flavorful ones with added sodium/fat.
Comparison: Turkey Bacon vs Pork Bacon
Many nutrition articles highlight how turkey bacon stacks up versus pork bacon:
- Turkey bacon often offers ~25% fewer calories and ~35% less saturated fat than pork bacon.
- However, it often has similar or even higher sodium values, depending on the curing process.
- In terms of protein, turkey bacon typically gives a reasonable amount, though perhaps slightly lower than a dense cut of pork bacon per same weight.
- Additionally, because turkey bacon is a processed meat, it may contain nitrates, preservatives, and additives that raise health concerns.
So while turkey bacon can be “leaner,” it’s not automatically a health food — the details matter.
Macro and Micro Nutrients in Turkey Bacon
Let’s break down what turkey bacon contributes beyond just calories and fat.
Fats & Saturated Fat
- Turkey bacon’s fat content depends largely on how much fat is included in the meat mix and how much extra fat is added in processing.
- In typical servings, saturated fat is modest, though not zero.
- The lower fat content means some of the richness / “mouthfeel” may be less than pork bacon.
Protein
- Turkey bacon provides a modest amount of protein. In the two-slice example, ~4.8 g of protein.
- In cooked bacon (1 oz), ~8.4 g protein.
- Compared to pork bacon, you may find slightly lower protein per the same weight, but it’s still meaningful, especially when paired with other protein sources.
Carbohydrates & Sugar
- Most turkey bacon is nearly carb-free: very low in carbs, often under 1 g per serving (usually from flavorings or added sugars).
- Some flavored versions may add small amounts of sugar to improve taste or preserve texture.
Sodium
- Sodium is one of the biggest nutritional considerations. Many turkey bacons have high sodium levels for curing and flavor.
- In the “two slices” example: ~328 mg sodium.
- Some brand versions show ~140 mg per slice (Jennie-O) or similar.
- For individuals with hypertension or sodium sensitivity, this can add up quickly.
Vitamins & Minerals
Turkey bacon contributes small amounts of micronutrients:
- B vitamins (niacin, B6, B12)
- Zinc and selenium (typical of poultry)
- Phosphorus
- But generally, no single slice will deliver a high percentage of your daily values in micronutrients.
Because turkey bacon is heavily processed, many of the micronutrients are not as strong as those in whole turkey meat or unprocessed protein sources.
Health Benefits and Drawbacks of Turkey Bacon
Let’s examine both sides: what makes turkey bacon appealing, and where the caution lies.
Potential Benefits
- Lower in Calories & Fat (versus pork bacon):
Because turkey meat is leaner, turkey bacon often has fewer calories and less saturated fat. - Alternative for those avoiding pork:
Religious or dietary restrictions may make turkey bacon a desirable substitute. - Flexibility in recipes:
You can use turkey bacon in many places where you’d use pork bacon (BLTs, breakfast wraps, crumbled in salads), while reducing some of the fat burden.
Considerations & Potential Risks
- High Sodium:
Curing requires salt, resulting in high sodium levels. Overconsumption of sodium is linked to hypertension and cardiovascular risk. - Processed Meat Concerns:
Turkey bacon is still a processed meat. Processed meats are associated with increased risks of certain cancers, cardiovascular disease, etc. - Preservatives, Nitrates/Nitrites:
Many turkey bacons are cured with nitrates or nitrites (or natural nitrate sources). When cooked at high heat, these ingredients can form nitrosamines, compounds associated with increased cancer risks. - Less protein density vs whole meats:
Because it’s processed and contains binding/stabilizing ingredients, you may not get as much “pure meat” per gram as in turkey breast. - Misleading “health halo”:
Because it’s labeled “turkey,” people may overconsume, assuming it’s entirely benign. However, the packaged nature, sodium content, and processing methods mean moderation is still essential.
Tips for Choosing and Cooking Turkey Bacon Wisely
If you decide to include turkey bacon occasionally, here are strategies to maximize benefits and minimize downsides.
Choosing a Better Version
- Look for “uncured,” “nitrate-free,” or “no added nitrates/nitrites” labels (or naturally preserved).
- Check sodium levels: Aim for lower sodium options if available.
- Check fat content: Some brands offer “lower-fat” cuts.
- Check ingredient list: Avoid excessive sugar, flavorings, or preservatives.
- Choose reputable brands with transparent labeling.
Cooking Methods to Reduce Dangers
- Cook at lower heat when possible (avoid excessive charring).
- Add vitamin C or E-rich foods to meals — research indicates they can reduce the formation of harmful nitrosamines in cured meats.
- Use an air fryer or bake on a wire rack to allow the fat to drip away.
- Limit portion sizes — one or two strips is generally enough for flavor without overdoing it.
Balancing with Other Foods
- Pair with fruits, vegetables, whole grains to offset sodium.
- Use turkey bacon as a flavor enhancer (a bit goes a long way).
- Ensure your overall diet isn’t overloaded with processed meats.
Use Cases & Brand Comparisons
To make this practical, here are some brand comparisons and how turkey bacon is used in meals.
Brand Examples & Their Nutrition
- Butterball Turkey Bacon: Markets itself as having ~60% less fat and 40% less sodium than regular pork bacon.
- Boar’s Head Uncured Turkey Bacon: 35 calories, 2 g total fat, 150 mg sodium, 4 g protein per slice (17g size)
- Godshall’s Original Turkey Bacon: Around 50 calories per slice, very lean version.
- FIRST STREET Turkey Bacon: 40 calories per 28 g serving, with 1.5 g fat, 6 g protein, 1 g carbohydrate.
Each brand differs; always check the label before making a comparison.
How to Use in Recipes
- BLT or club sandwich – swap pork bacon with turkey bacon
- Breakfast wraps / burritos – give a smoky flavor with less fat
- Crumbled into omelets or scrambled eggs
- Salads / grain bowls – use as a crunchy topping
- Soups or stews – add flavor, fat used to sauté vegetables
Because turkey bacon doesn’t shrink as much, adjust if substituting directly in recipes.
How to Cook Turkey Bacon Perfectly
Frequently Asked Questions (FAQs)
It depends on brand and cooking. Two slices microwaved often contain ~60 calories.
Often yes in terms of less saturated fat and calories, though sodium and processed meat considerations temper that benefit.
Two slices may contain ~328 mg sodium. Some slices alone might have ~140 mg or more, depending on brand.
Many do. Some are “uncured” or “nitrate-free” but may use natural alternatives. Be sure to check labels.
Yes, when consumed in moderation, selecting better versions, and balanced with vegetables, whole grains, and low sodium foods.
Two-slice servings often provide ~4.8 g protein. Some cooked versions provide ~8+ g per ounce.
Many are, but check for flavorings or additives that may contain gluten.
High heat can cause more fat loss but also promote formation of harmful compounds. Use moderate heat and avoid charring.
Very little. Typical servings have under 1 g of carbs, often from flavoring.
It contains some saturated fat and cholesterol, so people with high cholesterol should monitor intake and choose leaner, lower-sodium versions.
References:
- USDA / Nutrition Data on Bacon Products
- Healthline – Is Turkey Bacon Healthy?
- Verywell Fit – Turkey Bacon Nutrition Facts & Health Benefits
