What is the Healthiest Turkey Bacon Option? A Nutritional Guide

November 11, 2025 •

4 min read

While turkey bacon is often seen as a healthier alternative to pork bacon, its nutritional content can vary widely by brand, making careful selection necessary. To find what is the healthiest turkey bacon option, it’s crucial to look beyond the surface and scrutinize key factors like sodium levels and curing methods. A single slice can differ significantly in calories, fat, and sodium depending on the product.

Quick Summary

Choosing the healthiest turkey bacon involves selecting varieties with lower sodium, minimal processing, and no added synthetic nitrates. Reading nutrition labels carefully and understanding uncured vs. cured options are key to making an informed choice.

Key Points

Low Sodium is a Priority: Select turkey bacon specifically labeled as "lower sodium" to minimize salt intake, as many varieties contain high amounts.
Mind the 'Uncured' Label: Be aware that "uncured" turkey bacon, while free of synthetic nitrites, is still preserved with natural nitrites from sources like celery powder, and may carry similar health considerations.
Read the Ingredients List: Look for products with the fewest ingredients and no added sugars, fillers, or MSG via components like autolyzed yeast extract.
Applegate Naturals is a Top Contender: This brand is often cited for its clean ingredients, Whole30 approval, and rich flavor, making it a healthy option for conscientious consumers.
Cook with Care: Use cooking methods like baking or air frying, and drain excess grease on paper towels to further reduce fat content.
Eat in Moderation: As a processed meat, even the healthiest turkey bacon should be consumed sparingly and not be a daily staple of your diet.

Key Factors for Choosing Healthy Turkey Bacon

Turkey bacon is made by combining finely chopped or ground turkey meat with seasonings, then pressing it into bacon-like strips before smoking. While it typically boasts lower calories and fat compared to traditional pork bacon, it remains a processed meat, and its healthiness is not guaranteed across all brands. To find the best option, you need to know what to look for on the label.

Cured vs. Uncured

One of the most confusing distinctions on a package is "cured" versus "uncured." Many people assume uncured is the healthier choice, but this is often a marketing distinction rather than a nutritional one.

Cured Bacon: Treated with synthetic nitrates and nitrites, like sodium nitrite, to preserve flavor, color, and prevent bacterial growth.
Uncured Bacon: Preserved using naturally occurring nitrates from sources such as celery powder or sea salt.

Crucially, the USDA's labeling regulations require products using natural nitrites to be labeled "uncured," but the chemical composition of nitrites is the same regardless of their origin. Both synthetic and plant-based nitrites can form potentially harmful nitrosamines when cooked at high temperatures. A 2022 review suggested that the source of nitrites may not matter. Therefore, focusing on overall processing and additives is more important than simply relying on the "uncured" label.

The Importance of Low Sodium

Sodium is a significant health concern for processed meats like turkey bacon. While some brands are lower in fat, they can be surprisingly high in sodium, sometimes on par with or even higher than pork bacon. The American Heart Association recommends limiting sodium intake, and processed meats can easily contribute significantly to your daily total. Look for varieties specifically labeled "lower sodium" or "reduced sodium," which indicates a significant reduction compared to standard versions.

Brand Comparison: What is the Healthiest Turkey Bacon Option?

To help you find the healthiest choice, here is a comparison of some popular turkey bacon options, focusing on key nutritional details. Note: Nutritional values can vary, so always check the latest label. This table highlights the general profiles based on available information.


Brand	Curing Method	Key Health Features	Sodium (per slice)	Key Ingredient Notes
Applegate Naturals Uncured Turkey Bacon	Uncured (Celery Powder)	No added nitrites, Whole30 approved. Minimal ingredients.	~150 mg	Richer turkey flavor from leg meat.
Aldi's Never Any! Uncured Turkey Bacon	Uncured (Natural Nitrates)	No preservatives, nitrates, or antibiotics. Well-balanced flavor.	Low (details not specified)	Soft middle, crispy edges. Minimal processing.
Wellshire Organic Classic Uncured Turkey Bacon	Uncured (Natural Nitrates)	Organic, humanely raised, free from major allergens. Uses thigh meat.	A bit salty, specifics vary.	Appeals to ethical and allergy-conscious consumers.
Butterball Lower Sodium Turkey Bacon	Smoke-Cured (with Nitrite)	Specifically formulated for lower sodium. 66% less sodium than pork bacon.	~70 mg	Contains added nitrites. Good for those strictly managing sodium.
Oscar Mayer Gluten Free Turkey Bacon	Smoke-Cured (with Nitrite)	Low fat, low sodium option. Contains MSG via yeast extract.	~140 mg	Widely available but higher in additives.

How to Read a Nutrition Label

To make the healthiest choice, you need to go beyond the marketing on the front of the package. Flip the product over and scrutinize the label.

Serving Size and Servings per Container: This is crucial for calculating your intake. Many nutrition facts are for a single, small slice, so total intake can add up quickly.
Sodium: Pay close attention to milligrams (mg) of sodium per serving. Aim for the lowest number possible, especially if you have heart health concerns. The American Heart Association recommends no more than 2,300 mg daily for most adults.
Ingredients List: Look for minimal ingredients. Be wary of hidden additives. As noted, even “uncured” versions contain naturally occurring nitrites via ingredients like celery powder.
Fat Content: Compare total fat and saturated fat per serving. While turkey bacon is generally leaner, saturated fat content can vary.
Added Sugars: Some manufacturers add sugar for flavor. Check for added sugars, even if the amount is small, especially if you are on a low-carb diet.

Cooking Tips for the Healthiest Results

How you prepare turkey bacon can also influence its health profile. Simple cooking methods can help minimize fat intake.

Avoid Added Oils or Butters: Turkey bacon releases its own fat when heated. A non-stick pan or an air fryer can provide crispy results without extra fat.
Baking or Air Frying: These methods are excellent for achieving crispness evenly and without adding fat. The use of a wire rack allows fat to drip away.
Drain Excess Grease: After cooking, place the strips on a paper towel-lined plate to absorb any remaining fat.
Use as a Garnish: Since it is a processed meat, use turkey bacon sparingly, perhaps crumbled over a salad or in a sandwich, rather than eating a large number of strips on their own.

Conclusion

While turkey bacon is a leaner alternative to pork bacon, it is still a processed meat with varying nutritional content. To find what is the healthiest turkey bacon option, a consumer should prioritize products labeled as "lower sodium" or "reduced sodium." They should also carefully read the ingredients to identify potentially misleading labels, such as those that use natural nitrites from celery powder in place of synthetic ones. Brands like Applegate Naturals and Aldi's Never Any! offer transparent, minimally processed options, while Butterball has a specifically lower sodium version. Ultimately, incorporating turkey bacon in moderation is key to maintaining a healthy diet. For more information on dietary choices, consult resources like the American Heart Association.

Frequently Asked Questions

Not necessarily. The term "uncured" simply means the bacon was preserved using naturally occurring nitrites (often from celery powder) instead of synthetic ones. Health experts suggest the source of the nitrites does not significantly alter the risk profile, so both cured and uncured varieties should be consumed in moderation.

Turkey bacon is typically lower in total fat, saturated fat, and calories than pork bacon. However, it can often contain similar or even higher levels of sodium. Both are considered processed meats.

Nitrates and nitrites in processed meats can form nitrosamines when cooked at high heat, which are linked to an increased risk of cancer. While naturally occurring nitrates in vegetables are not considered a risk, it is still advisable to limit consumption of all processed meats.

Baking on a wire rack or air frying are recommended as they allow fat to drain away, producing a crispy result without adding extra oil. Always drain cooked bacon on paper towels to absorb excess grease.

Yes, some brands like Applegate Naturals offer sugar-free varieties, which is beneficial for those monitoring sugar intake or following low-carb diets. Always check the ingredients list for added sugars.

Opt for a reduced-sodium variety from the start and avoid adding any extra salt during the cooking process. You can also use it as a flavorful garnish in smaller quantities.

While turkey bacon provides some protein, it contains roughly 20% less protein per serving compared to traditional pork bacon. Consider other lean protein sources for a more significant protein boost.