Does Turkey Bacon Raise Cholesterol?

October 29, 2025 •

3 min read

Processed meats, including many forms of bacon, are linked to an increased risk of heart disease due to their high levels of saturated fat and sodium. For many health-conscious consumers, this raises a critical question: does turkey bacon raise cholesterol, and is it truly a better option for heart health?

Quick Summary

Turkey bacon contains less fat and fewer calories than pork bacon but is still a processed meat often high in saturated fat and sodium, which can negatively impact heart health and cholesterol levels when consumed regularly. Moderation is key for all processed meat options.

Key Points

Still Processed: Turkey bacon is a processed meat product, meaning it's still treated with additives and flavorings, regardless of being made from poultry.
Saturated Fat is Present: While lower than pork bacon, turkey bacon still contains saturated fat, which directly contributes to increased LDL cholesterol levels.
High in Sodium: Many brands of turkey bacon have a high sodium content, which can raise blood pressure and increase heart disease risk.
Moderation is Essential: Health experts recommend eating turkey bacon and other processed meats sparingly, ideally less than one serving per week, as part of a balanced diet.
Choose Lower-Sodium Options: When purchasing, look for turkey bacon varieties explicitly labeled as 'low-sodium' to reduce your overall salt intake.
Healthier Alternatives Exist: For heart health, better alternatives include lean, unprocessed turkey breast, fish high in omega-3s, or plant-based proteins like beans and lentils.

The Link Between Processed Meats and Cholesterol

For years, dietary cholesterol was the primary focus of concern when it came to heart health. However, recent research has shown that the biggest culprits for raising LDL, or "bad," cholesterol levels are saturated and trans fats. Processed meats, including both traditional and turkey bacon, are often high in saturated fat. Furthermore, a high intake of sodium is linked to high blood pressure, another significant risk factor for cardiovascular disease.

Many people mistakenly believe that turkey bacon is a guilt-free alternative to pork bacon. While it may offer a slight advantage in certain areas, its processed nature means it is not without health drawbacks. Turkey bacon is made from finely ground turkey meat, which is then seasoned, mixed with fats, and formed into strips. This manufacturing process often involves additives and a significant amount of sodium, undermining its perceived "healthy" status.

Turkey Bacon vs. Pork Bacon: A Nutritional Showdown

To truly understand if turkey bacon raises cholesterol, it is helpful to compare its nutritional profile directly with that of pork bacon. The exact values vary by brand, cooking method, and serving size, but here is a general comparison based on a typical 1-ounce serving (approximately 2-3 strips):


Nutrient (per 1 oz)	Turkey Bacon	Pork Bacon
Calories	~64	~111
Total Fat	~4.8 g	~10.5 g
Saturated Fat	~1.3 g	~3.6 g
Sodium	~164 mg	~162 mg
Protein	~4.5 g	~3.9 g

As the table illustrates, turkey bacon generally contains less total fat and saturated fat than pork bacon. However, it's not a night-and-day difference, and turkey bacon can sometimes be higher in sodium, depending on the brand. This high sodium content is a major concern for those with blood pressure issues or heart disease.

The Impact of Saturated Fat and Sodium

The saturated fat in both turkey and pork bacon can raise LDL cholesterol, which can contribute to plaque buildup in arteries. While turkey bacon has less saturated fat, the difference is not substantial enough to make it a free-for-all food choice. Additionally, many brands pack a significant amount of sodium into turkey bacon to enhance flavor and shelf life. For example, some brands contain over 1,900 mg of sodium per two-ounce serving, far exceeding the American Heart Association's ideal limit of 1,500 mg per day for most adults.

Tips for Healthier Consumption and Alternatives

If you enjoy bacon, you don't have to eliminate it entirely, but moderation is key. When you do choose to indulge, follow these strategies to minimize the impact on your cholesterol and heart health:

Embrace Moderation: Limit your intake of processed meats like turkey or pork bacon to less than one serving per week. Use it as a garnish or flavor enhancer rather than the main event of your meal.
Read the Label: Always check the nutrition facts for saturated fat and sodium content. Choose brands labeled "low-sodium" or "nitrate-free" if available.
Improve Preparation: Instead of pan-frying, consider baking or air-frying to allow excess fat to drain away. Pat cooked bacon with a paper towel to absorb additional grease.
Pair Wisely: Complement bacon with heart-healthy foods like whole-grain bread, fresh tomatoes, and leafy greens. Pairing high-sodium foods with potassium-rich options like avocado or bananas can help balance effects on blood pressure.

Healthy Alternatives to Processed Meats

For those looking for a healthier, cholesterol-friendly alternative, consider these options:

Lean Poultry: Opt for skinless chicken or turkey breast, which is lower in saturated fat and sodium.
Plant-Based Proteins: Incorporate beans, lentils, or tofu into your diet. These are excellent sources of protein and fiber, which helps lower bad cholesterol.
Fish: Enjoy fish rich in omega-3 fatty acids, such as salmon or mackerel, which help lower triglycerides.

Conclusion: The Bottom Line on Turkey Bacon and Cholesterol

Ultimately, while turkey bacon may be a leaner option compared to traditional pork bacon, it is not a health food and still contains notable levels of saturated fat and sodium that can raise cholesterol and impact heart health. The key takeaway is to view all processed meats with caution and consume them in strict moderation as part of a balanced, heart-healthy diet rich in fruits, vegetables, and whole grains. For a more detailed look at the impact of bacon and cholesterol, see the expert advice from the Cleveland Clinic. Opting for less processed, leaner proteins is the most effective way to manage cholesterol and support long-term cardiovascular wellness.

Frequently Asked Questions

While turkey bacon is generally lower in calories and fat than pork bacon, it is not necessarily a 'healthy' food. It is still a processed meat high in sodium and contains saturated fat, both of which can negatively affect heart health.

The saturated fat found in turkey bacon can raise your LDL ("bad") cholesterol levels, increasing your risk of heart disease. It's the saturated fat, more than dietary cholesterol, that impacts blood cholesterol levels.

Yes. The high sodium content in turkey bacon can lead to elevated blood pressure, which is a major risk factor for heart disease. For optimal heart health, both saturated fat and sodium intake should be managed.

For most people, it's best to consume processed meats like turkey bacon in moderation. Some health professionals suggest limiting consumption to less than one serving per week to minimize health risks.

Healthier alternatives include lean, unprocessed proteins like skinless chicken or turkey breast, beans, lentils, and fish rich in omega-3s. These options are much lower in saturated fat and sodium.

Brands advertising as "nitrate-free" often use naturally-occurring nitrates from celery powder, which still convert to nitrites in the body. While often lower in synthetic preservatives, these products still contain sodium and saturated fat, so moderation is still important.

To reduce fat, cook turkey bacon by baking on a rack or using an air fryer to allow fat to drip off. After cooking, pat the strips with a paper towel to absorb excess grease.