What is the healthiest type of turkey bacon?

December 17, 2025 •

5 min read

According to nutritional data, many brands of turkey bacon contain significantly less fat and fewer calories than their pork counterparts. While often considered a healthier alternative, the healthiest type of turkey bacon depends on several factors, including sodium content, curing methods, and overall ingredients.

Quick Summary

This guide details the nutritional aspects of different turkey bacon varieties to help you identify the best option for your health goals. We compare uncured, low-sodium, and organic versions, providing tips on reading labels and cooking methods for a better-for-you breakfast.

Key Points

Uncured is not nitrate-free: "Uncured" turkey bacon uses natural nitrites (e.g., celery powder), which function similarly to synthetic ones in the body.
Low-sodium varieties are essential: For managing blood pressure, choose turkey bacon specifically labeled as "lower sodium," as overall sodium can still be high.
Organic offers cleaner ingredients: Organic certification ensures the turkey is raised on organic feed without antibiotics or added hormones.
Read the full label: Always check the nutrition facts for total fat, saturated fat, and sodium, and scrutinize the ingredient list for additives and added sugars.
Source of meat matters: Choose brands made from whole-muscle turkey rather than mechanically separated meat for better quality and higher protein content.
All turkey bacon is processed: Regardless of the type, turkey bacon is still a processed meat and should be consumed in moderation as part of a balanced diet.
Cook with care: Opt for baking or air frying to avoid adding extra fat and to prevent the formation of potential carcinogens from high-heat frying.

Understanding Turkey Bacon and Its Healthier Aspects

Turkey bacon is a popular alternative to traditional pork bacon, primarily because it's made from poultry, resulting in a product that is generally lower in fat and calories. However, the term "healthiest" can be subjective and depends on what specific health factors you prioritize. The core of finding the best option lies in understanding the key differences in how turkey bacon is made and the ingredients used.

Comparing Cured vs. Uncured Turkey Bacon

One of the most important distinctions to make is between cured and uncured turkey bacon. The difference lies in the use of curing agents, which are responsible for preserving the meat, enhancing flavor, and maintaining its color.

Cured Turkey Bacon: This type of bacon uses synthetic sodium nitrite or sodium nitrate during processing. When cooked at high temperatures, these preservatives can form nitrosamines, which have been linked to an increased risk of certain cancers. Brands like Oscar Mayer may use these synthetic additives.
Uncured Turkey Bacon: This is processed without synthetic nitrites or nitrates. Instead, manufacturers use natural sources of nitrates, such as celery powder or sea salt, along with other spices for curing. Brands like Applegate Naturals and Trader Joe's specialize in uncured versions. While these natural nitrites can still form nitrosamines when cooked, the perception is often that they are a more natural alternative. For many health-conscious consumers, this is a preferred option, though it's still a processed meat that should be enjoyed in moderation.

Prioritizing Lower Sodium Options

While turkey bacon is often lower in fat than pork bacon, it can still be high in sodium due to the curing and flavoring process. For individuals managing high blood pressure or other cardiovascular concerns, choosing a low-sodium variety is crucial. Some brands specifically label their products as "lower sodium" or "reduced sodium." For example, Butterball offers a lower sodium version, although some reviewers find it has a milder flavor. Always check the nutrition label, as sodium levels can vary widely between brands. The healthiest choice from a sodium perspective is one with the lowest milligrams per serving.

The Case for Organic Turkey Bacon

For those concerned with farming practices and potential contaminants, organic turkey bacon is the superior choice. An organic certification from the USDA ensures that the turkeys are raised on 100% organic feed and are allowed to roam freely, not confined to cages. These animals are also raised without the use of antibiotics or added hormones. Brands like Wellshire and Applegate Organics offer certified organic turkey bacon. An organic label also ensures that the curing ingredients, such as sugar, are organic as well. This holistic approach to production makes organic varieties a strong contender for the healthiest option, though they often come with a higher price tag.

Making an Informed Choice: How to Read the Label

Beyond the headline claims, a closer look at the nutrition facts and ingredients list is necessary to determine the healthiest type of turkey bacon. Always examine the following:

Ingredients List: Look for a short, simple list of ingredients. Brands that use recognizable ingredients and minimal additives are generally better. For instance, Godshall's uses whole muscle turkey for some of its products, avoiding the mechanically separated meat found in some cheaper alternatives.
Sodium Content: Compare the milligram (mg) count per serving size. Some brands with similar serving sizes can have vastly different sodium levels. A low-sodium label is an excellent indicator, but comparing packages is the most reliable method.
Fat Content: While most turkey bacon is lower in fat than pork, fat content can still differ. Lower fat content is often desirable for weight management, but remember that some fat is necessary for flavor and texture.
Saturated Fat: Pay special attention to saturated fat. Since most turkey bacon is made with a combination of light and dark meat and skin, saturated fat levels can differ. Lower saturated fat is better for heart health.
Added Sugars: Many bacon products use a small amount of sugar in the curing process. If you are following a low-sugar or keto diet, look for brands explicitly labeled "no sugar added," such as some products from Applegate.

Comparison Table: Healthy Turkey Bacon Options


Feature	Low-Sodium Turkey Bacon	Uncured Turkey Bacon	Organic Turkey Bacon
Best For	Those monitoring blood pressure and sodium intake.	Individuals avoiding synthetic nitrates/nitrites.	Consumers seeking clean, ethically sourced ingredients.
Key Benefit	Significantly reduced sodium content.	Absence of synthetic preservatives.	Avoids antibiotics, hormones, and conventional feed.
Potential Drawback	Can sometimes have a blander flavor profile.	Natural nitrates still present, and can still be high in sodium.	Often more expensive due to higher production standards.
Example Brands	Butterball Lower Sodium, Giant Lower Sodium.	Applegate Naturals, Trader Joe's.	Wellshire Organic, Applegate Organics.

The Final Verdict: How to Choose the Healthiest Turkey Bacon

There is no single "healthiest" type of turkey bacon, as it depends on your specific dietary priorities. The best approach is to combine the most beneficial attributes. A good general rule is to look for uncured, low-sodium varieties made with whole-muscle turkey from humanely raised, antibiotic-free birds.

For example, selecting a brand like Applegate Naturals Uncured Turkey Bacon provides a balance of several healthy attributes: no synthetic nitrites, no antibiotics, and humanely raised turkey. For those with strict sodium restrictions, seeking out a specific low-sodium version, like Butterball's, is the most direct route. Ultimately, all turkey bacon is a processed meat and should be consumed in moderation as part of a balanced diet. Cooking methods also play a role; air frying or baking without added fats are the healthiest ways to prepare it.

Conclusion: Your Health-Conscious Bacon Choice

Determining the healthiest type of turkey bacon means considering your personal health goals, whether that's reducing sodium, avoiding synthetic additives, or choosing ethically sourced, organic products. By examining labels for key attributes like "uncured," "low-sodium," and "organic," you can make an informed decision that aligns with your dietary needs. While not a health food, opting for a higher-quality turkey bacon is a step toward a more mindful and balanced diet.

World Cancer Research Fund International Recommendations provides comprehensive advice on processed meat consumption.

Frequently Asked Questions

Turkey bacon is generally lower in calories and fat, particularly saturated fat, than pork bacon. However, it can sometimes be higher in sodium and still contains preservatives, so it is a relative rather than absolute health improvement.

Cured turkey bacon uses synthetic sodium nitrites, while uncured uses natural sources of nitrites, like celery powder. Both contain nitrates that convert to nitrites, but some prefer the more natural curing method.

To find the lowest sodium option, compare the nutrition labels on different brands and look for products specifically labeled "lower sodium." Always check the milligrams per serving, as this varies widely.

Organic turkey bacon, like Wellshire or Applegate, is considered a healthier option as it's made from turkeys raised without antibiotics or added hormones on organic feed. It also typically has fewer artificial additives.

Yes, uncured turkey bacon is processed with a natural source of nitrates, most often celery powder. The nitrates in celery powder convert to nitrites during the curing process.

Turkey bacon can be a good source of lean protein. However, it can contain slightly less protein per serving than traditional pork bacon, so check the label for the specific content.

Baking or air frying turkey bacon are considered the healthiest cooking methods, as they require little to no added fat. These methods also cook the bacon evenly without charring, which can help reduce the formation of harmful compounds.