Which is healthier cured or uncured bacon? The surprising truth about nitrates

November 25, 2025 •

3 min read

According to Consumer Reports, uncured meats often contain similar—and sometimes even higher—levels of nitrites than traditionally cured products. This fact challenges the widespread assumption that opting for uncured bacon provides a significant health benefit.

Quick Summary

The health differences between cured and uncured bacon are negligible. Both contain similar levels of nitrates, regardless of their source, which can form carcinogenic nitrosamines when cooked at high heat. The primary health risks relate to overall consumption, not the curing method.

Key Points

Labeling is misleading: The "uncured" label simply means the bacon was cured with natural nitrates, not synthetic ones, due to USDA regulations.
Nitrates are chemically similar: Natural nitrates (e.g., from celery powder) are processed by the body in the same way as synthetic nitrates.
High-heat cooking is the risk: When cooked at high temperatures, nitrates from both cured and uncured bacon can form carcinogenic nitrosamines.
Nutritional value is similar: Most nutritional differences, like sodium and saturated fat content, depend on the brand, not the curing method.
Moderation is key: Health experts advise consuming all bacon in moderation due to its status as a processed, high-fat, and high-sodium meat.
Cooking method matters more: Cooking bacon at a lower temperature and avoiding charring can help reduce the formation of harmful compounds.

What "Uncured" Actually Means

The most significant misconception surrounding bacon is the difference between "cured" and "uncured." By definition, all bacon is cured, a process of preserving meat with salt. The USDA's labeling regulations are the source of the confusion.

Cured Bacon: This refers to bacon preserved with synthetic curing agents, specifically sodium nitrite. The use of this synthetic preservative is clearly listed on the ingredients label.
Uncured Bacon: This label is used for bacon that avoids synthetic sodium nitrite. Instead, it is preserved using naturally occurring nitrates from sources like celery powder, beet juice, or sea salt. USDA regulations require products to be labeled "uncured" even though they still undergo a curing process. The label must include a note stating, "no nitrates or nitrites added, except for those naturally occurring in ingredients such as celery juice powder".

The Nitrate and Nitrite Connection

It is crucial to understand that nitrates from natural sources are chemically identical to synthetic nitrates. Once ingested, the body processes them the same way. Nitrates are relatively stable, but bacteria in the mouth and gut can convert them into nitrites. Nitrites, in turn, can form either beneficial nitric oxide or harmful N-nitroso compounds, known as nitrosamines.

The Real Health Risks: Not the Label, But the Cooking

The primary health concern with bacon is not the source of its nitrates, but rather the formation of nitrosamines when cooked at high temperatures. Studies have consistently linked high consumption of processed meats with an increased risk of certain cancers, particularly colorectal cancer. The key factors in this risk are:

High-Heat Cooking: Frying or grilling bacon until crispy at high temperatures accelerates the formation of nitrosamines. Cooking at lower temperatures reduces this risk.
Moderation is Key: Because both cured and uncured bacon contain similar levels of nitrates and are high in saturated fat and sodium, health experts recommend consuming all types of bacon in moderation.

Cured vs. Uncured Bacon: A Side-by-Side Comparison


Feature	Cured Bacon	Uncured Bacon
Primary Curing Agent	Synthetic sodium nitrite	Natural nitrates (celery powder, beet juice)
Nitrate/Nitrite Content	Regulated, similar levels to uncured	Contains naturally occurring nitrates, similar levels to cured
USDA Label	Labeled as "Cured"	Labeled as "Uncured," with a clarifying statement
Health Impact	High consumption linked to health risks from nitrosamine formation	High consumption linked to same health risks as cured bacon
Taste	More consistently uniform in color and flavor due to standardized process	May have a more natural, "porky" flavor depending on the brand and cure
Price	Generally less expensive	Can sometimes be more expensive due to perception of being more "natural"

How to Reduce Health Risks from Bacon

For those who choose to enjoy bacon, these tips can help mitigate potential risks:

Cook Low and Slow: Avoid charring your bacon. Cooking it at a lower temperature for a longer period can reduce the formation of nitrosamines.
Drain Excess Fat: While cooking, drain off any rendered fat to reduce your intake of saturated fat.
Pair with Antioxidants: When eating bacon, pair it with foods rich in vitamin C and other antioxidants, such as vegetables. Vitamin C is known to inhibit nitrosamine formation in the stomach.
Limit Portion Size: Adhere to recommended serving sizes and consume bacon as an occasional treat rather than a regular staple.
Choose Leaner Cuts: Some brands offer leaner or center-cut options, which can reduce your overall fat intake.

Conclusion: Focus on Moderation, Not the Label

In the final analysis, there is no definitive answer to which is healthier, cured or uncured bacon. The "uncured" label is a marketing distinction based on the source of the curing agents, not a guarantee of a healthier product. Both products contain nitrates that can form harmful nitrosamines when cooked at high temperatures. The most impactful health decision is not choosing between cured and uncured, but rather focusing on moderation and adopting healthier cooking methods. The risks associated with bacon are tied to its status as a processed, high-fat, and high-sodium meat, regardless of how it was cured. For more information on the processing of meats, you can consult reputable sources like the Cleveland Clinic [https://health.clevelandclinic.org/uncured-bacon-healthier-or-hype].

Frequently Asked Questions

No, uncured bacon is not nitrate-free. It is cured using natural sources of nitrates, such as celery powder or beet juice, which contain the same chemical compounds as synthetic nitrates.

The human body processes nitrates from both natural and synthetic sources in a similar manner. Scientific evidence indicates that the source of the nitrate does not significantly change its health effects when cooked.

The main health risk comes from nitrosamines, which can form when nitrates and nitrites are heated at high temperatures during cooking. These compounds are considered potential carcinogens.

You can reduce the formation of nitrosamines by cooking bacon at lower temperatures and avoiding charring. Cooking it in the microwave also produces fewer nitrosamines than frying.

Nutritional comparisons show that the levels of saturated fat and sodium are often very similar between cured and uncured products, depending more on the specific brand than the curing method.

The higher cost is often a result of perceived health benefits from the "natural" ingredients used in the curing process and the associated marketing, not due to a healthier nutritional profile.

The safest way is to consume bacon in moderation as an occasional food. When you do, use cooking methods that avoid high heat and pair it with antioxidant-rich foods.