What kind of bacon has the least amount of fat?

October 31, 2025 •

4 min read

Per 100 grams, traditional pork belly bacon can contain nearly 13 times more fat than Canadian bacon, a stark difference that highlights the need to understand what kind of bacon has the least amount of fat for those aiming to manage their dietary intake.

Quick Summary

This guide covers the leanest bacon options, including Canadian bacon, back bacon medallions, and turkey bacon. It compares different types and offers tips for reducing fat, helping you make smarter, lower-fat choices.

Key Points

Canadian and Back Bacon: Made from the pork loin, these are the leanest cuts of pork bacon, offering a meatier texture with significantly less fat than streaky bacon.
Bacon Medallions: These are an even leaner option, made by trimming the excess fat from back bacon, resulting in very low-fat rashers.
Turkey Bacon: A popular non-pork alternative, turkey bacon contains fewer calories and less fat than traditional streaky bacon.
Center-Cut Bacon: A trimmed version of streaky bacon that removes the fatty ends, providing a moderate-fat option with a more traditional flavor.
Plant-Based Alternatives: Vegan bacon, made from sources like soy or tempeh, is naturally cholesterol and saturated fat-free, making it the lowest-fat choice.
Cooking Method Matters: Baking bacon on a wire rack allows excess fat to drip away, a simple way to reduce the fat content of any bacon type.

Understanding the Differences in Bacon Cuts

Bacon's fat content varies significantly depending on the cut of meat it comes from. Traditional, streaky bacon, common in the United States, is sourced from the fatty pork belly. In contrast, leaner versions are made from the pork loin, a much less fatty part of the animal. Making an informed choice begins with understanding these core differences.

The Leanest Pork Bacon Options

Canadian Bacon (Back Bacon)

Canadian bacon, also known as back bacon in many parts of the world, is consistently one of the leanest bacon options. It is made from the pork loin, resulting in round, meaty slices that are more similar in texture and flavor to ham. Its fat content is drastically lower than that of traditional streaky bacon, making it a popular choice for health-conscious consumers. It is often sold pre-cooked and requires little to no fat for heating.

Bacon Medallions

For an even leaner pork product, consider bacon medallions. These are essentially back bacon with the excess visible fat trimmed away, leaving only the lean eye of the pork loin. Some producers advertise that their medallions have up to 30% less fat than a regular bacon rasher. The resulting rasher is extremely lean and contains only a fraction of the calories and fat of standard bacon.

Center-Cut Pork Bacon

Center-cut bacon is a compromise between traditional and back bacon. It is still made from the pork belly but is trimmed to remove the fattiest ends, leaving only the leaner middle portion. While still containing more fat than Canadian bacon or medallions, it offers a 25% to 30% reduction in fat compared to regular, untrimmed streaky bacon. This option provides a good balance of classic pork belly flavor with a reduced fat profile.

Bacon Alternatives

For those seeking even lower-fat alternatives, or for dietary preferences, several non-pork options are available.

Turkey Bacon

Turkey bacon is a common substitute for pork bacon, made from chopped and reformed turkey meat. It contains significantly less fat and fewer calories than pork bacon, though nutritional values can vary by brand. While it won't achieve the same crispy texture, it offers a smoky, meaty flavor. Some brands are very lean, with one serving of Applegate Naturals Turkey Bacon containing only 1.5 grams of fat. It is important to note that turkey bacon can sometimes be higher in sodium than pork bacon.

Plant-Based "Bacon"

Vegan or plant-based bacon is a completely meat-free option, often made from soy protein, tempeh, mushrooms, or coconut. It is inherently free of cholesterol and saturated fat, making it the lowest-fat choice of all. However, as a highly processed food, its sodium content should be monitored by checking the nutrition label.

How to Cook for Less Fat

Your cooking method can also help reduce the fat in any kind of bacon. Instead of frying in its own rendered fat, consider baking it. Placing bacon strips on a wire rack over a baking sheet allows the fat to drip away as it cooks, resulting in a crispier, less greasy product. This method is a total game-changer for those watching their fat intake.

Comparison of Bacon Types


Type of Bacon	Origin Cut	Fat Content	Characteristics
Streaky Bacon	Pork Belly	Highest	Classic bacon, rich flavor, crispy texture due to high fat.
Center-Cut Bacon	Pork Belly (Middle)	Moderate-High	Trimmed streaky bacon, 25-30% less fat than regular streaky bacon.
Back Bacon (Canadian)	Pork Loin	Low	Lean, round, ham-like texture. Very little fat and from the back of the pig.
Bacon Medallions	Pork Loin (Trimmed)	Lowest Pork	Extremely lean, circular rashers with trimmed fat.
Turkey Bacon	Chopped Turkey	Lower	Processed, lower-fat poultry alternative, good for those avoiding pork.
Plant-Based Bacon	Soy, Tempeh, etc.	Lowest (often 0)	Vegan option, no cholesterol, but can be high in sodium.

Conclusion

When seeking bacon with the least amount of fat, the clear winners are Canadian bacon (back bacon), bacon medallions, and turkey bacon. For those who want to avoid meat entirely, plant-based alternatives offer the lowest fat option. While traditional streaky bacon is the highest in fat, options like center-cut can provide a reduced-fat compromise. Regardless of your choice, cooking methods like baking can further minimize fat content. The key to making a healthier choice is to read labels, understand the cut, and practice portion control. A side-by-side comparison of different types of bacon reveals significant nutritional variations, so knowing the source of your bacon is crucial for making informed dietary decisions.

For more detailed nutritional information and comparisons, consult a reliable source like the Cleveland Clinic.

Frequently Asked Questions

Yes, Canadian bacon is generally healthier as it is made from the leaner pork loin rather than the fatty pork belly, resulting in significantly less fat and fewer calories per serving.

Back bacon comes from the lean pork loin, while streaky bacon comes from the fattier pork belly. This means back bacon has a higher meat-to-fat ratio, whereas streaky bacon has distinct layers of fat.

Yes, how you cook bacon significantly affects its fat content. Baking bacon on a wire rack over a baking sheet is an effective way to let the excess fat drain away, resulting in a less greasy final product.

Turkey bacon is a lower-fat option compared to traditional pork bacon. However, it can still be high in sodium and is a processed meat, so moderation is key.

Plant-based bacons are typically very low in fat and contain no cholesterol, but they can be highly processed and high in sodium. It's best to read the nutritional label carefully.

Back bacon (Canadian bacon) has less fat than center-cut bacon. Center-cut is a trimmed version of the fatty pork belly, while back bacon is from the naturally leaner pork loin.

Bacon medallions are specifically designed to be low in fat by trimming away the visible fat from the pork loin, leaving only the lean eye of the meat.