Bacon: Good or Bad?

by in Healthy Tips, Is It Healthy?, January 10, 2012
Can bacon be part of a healthy diet?

Some folks love it, others cringe at the very thought. Smoked and cured fatty cuts of meat aren’t typically considered nutritious, but can this pork delicacy be part of a healthy diet?

Nutrition Facts
One slice of regular cut-bacon (about 1-ounce) has 35 calories, 3 grams of total fat (1 gram of saturated fat), and 145 milligrams of sodium, which is about 6 percent of the daily recommendation. No-so-healthy preservatives called nitrates are often added to packaged bacon to prevent growth of bacteria and to maintain color. You may be able to find nitrate free bacon at your local butcher, farmers’ market or high-end grocer.

Why We Love Bacon
The upside to bacon – its flavor! While salt and grease won’t do your waistline any favors, your taste buds may feel differently. Instead of noshing on slice after slice of oily pan-fried strips, use a modest amount to flavor an entire dish. Soups, pasta, sauteed vegetables and egg dishes can all get a flavor boost from a slice or two. Rendering a small amount of fat in the pan before adding other ingredients allows you to cash in on the flavor without going overboard.

If you do have a yen for a slice or two on a sandwich, bake in the oven on a baking rack (like Ina Garten does in this recipe). This way your bacon won’t be swimming in grease.

Gobble or Oink?
Some brands of turkey bacon may be lower in fat than traditional pork cuts but they can also be higher in sodium. There are lots of variations across brands, so read labels carefully.

Pork-derived Canadian bacon from the back of the animal is also a leaner choice. Its cured and salty and a nice choice for breakfast sandwiches and quiche.

Bottom Line: Whichever bacon you choose, modest portions are key.

Tell Us: Do you squeal for bacon?

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Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

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Comments (940)

  1. kristin says:

    I love bacon! I've been getting Farmland's nitrate-free bacon. It may be a little more expensive than regular (I don't really check, to be honest – the difference may be minimal), but it's worth it and tastes just as delicious.

  2. Aura Sundet says:

    When lamotrigine was added to concurrent antiepileptic drug therapy in controlled clinical studies, rash was reported in approximately 10% of patients. ,

  3. Bacon is an wonderfully savory goodie, especially when used in moderate amounts, sprinkled into a dish. It can make a meal comforting and inviting, adding a subtle, smokey sweetness. Here's a link to a delicious, Three Cheese Risotto with Bacon:

  4. eatmyfork says:

    Bacon is one of those food that you either love it or hate it. And yes, moderation is key, that's with any foods you eat. I usually eat bacon once a week, which isn't' bad. I also save my bacon grease and use it other dishes. I've mastered a great way to filter the grease where it comes out pure white. I've tried the turkey bacon and it's not a preference.


  5. […] are poached they are cooked without fat and Canadian bacon is a much leaner choice than regular bacon. To make things even more nutritious, use whole grain English muffins and add some fresh veggies to […]

  6. […] Bacon: Good or Bad? This entry was posted in Uncategorized by su. Bookmark the permalink. Proudly powered by WordPress […]

  7. Margaret says:

    I tend to use back or middle bacon, as nearly all the fat is attached to the rind and is easily removed using kitchen scissors. When cooked in a microwave or dry fried in a non- stick pan no extra fat is added, and it is a quite low fat meat. I prefer cooking it in this way as grilling tends to burn bits and dries it out.

  8. suezjk says:

    Hi guys, I love bacon so I buy 1/4 pound deli slab& fry it then use the grease to quickly warm my turkey bacon! not the best but I use lettuces onion TOMATO and other veggies to make a great sandwich with low cal bread! so I cut corners its working for me. i join i was 162 when i started spark people and now am 143 !

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