Turkey Bacon As A Healthy Alternative
By Lisa Shanken
May 13, 2010
I once met a vegetarian who told me, with a rapturous expression on her face, that the only meat she missed since going vegan was bacon. For many people bacon represents the best in taste and the worst in health. Sweet, sugary, honeyed and dripping in fat, ordinary bacon is just one recipe for either heart failure or diabetes. But my family still ate it occasionally, until the day I discovered turkey bacon.
Tasty Alternative
Turkey bacon is delicious. It’s lower in fat, but can be found cured, uncured, smoked or made into strips just like your regular pork bacon. Cured turkey bacon made from dark meat can even be 90% fat free. However, if you have a recipe that normally calls for frying bacon in its own drippings, you need to reduce the cooking time as turkey bacon doesn’t contain enough fat to do that, and you may end up drying out your dish.
Fat Content
Whereas 2 strips of turkey bacon can range from 2.5 to 4 grams of fat, the same amount of regular pork bacon is usually around 9 grams of fat.
Caloric Content
2 strips of turkey bacon equal about 60-70 calories; 2 strips of regular bacon equals about 100 calories.
Sodium Content
Unfortunately, turkey bacon and other turkey products may contain twice the amount of sodium as its pork equivalents. Try to check the nutritional information when buying, and always go for the reduced sodium variety if you can find it.
Nutritional Content
Turkey is an excellent source of protein and B vitamins, especially B3 and B12. It is low in carbohydrates as well as fats. All poultry
meat has beneficial amounts of phosphorous and potassium. Interestingly, dark poultry meat contains twice as much iron and zinc as light poultry meat. Turkey also contains over 33 percent more zinc than chicken; face it, would you really eat chicken bacon? It just doesn’t sound tasty.
For the Food Nerds: Turkey Bacon Nutrition Facts
Water content (grams per 100g) 32.6
Calorie content of food (kales per 100g/3.5oz) 382
Protein content (grams per 100g) 29.6
Fat content (lipids) (grams per 100g) 27.9
Ash content (grams per 100g) 6.8
Carbohydrate content (grams per 100g) 3.1
Dietary Fiber content (grams per 100g) 0
Sugar content (grams per 100g) 0
Mineral Nutrition in Turkey Bacon:
Calcium (Ca) content (mg per 100g) 9
Iron (Fe) content (mg per 100g) 2.11
Magnesium (Mg) content (mg per 100g) 29
Phosphorus (P) content (mg per 100g) 460
Potassium (K) content (mg per 100g) 395
Sodium (Na) content (mg per 100g) 2285
Zinc (Zn) content (mg per 100g) 3.03
Copper (Cu) content (mg per 100g) 0.15
Manganese (Mn) content (mg per 100g) N/A
Selenium (Se) content (µ per 100g) 25.8
Vitamin Nutrition in Turkey Bacon:
Vitamin C (Ascorbic Acid) content (mg per 100g) 0
Thiamin content (vitamin B-1) (mg per 100g) 0.06
Riboflavin content (vitamin B-2) (mg per 100g) 0.24
Niacin content (vitamin B-3) (mg per 100g) 3.53
Pantothenic Acid content (vitamin B-5) (mg per 100g) N/A
Vitamin B-6 content (mg per 100g) 0.32
Folate content (µg per 100g) 9
Folic Acid content (µg per 100g) 0
Food Folate content (µg per 100g) 9
Folate content (DFE per 100g) 9
Vitamin B-12 content (µg per 100g) 0.36
Vitamin A content (µg per 100g) 0
Vitamin A content (Int. Units, IU, per 100g) 0
Retinol content (µg per 100g) 0
Vitamin E (alpha-tocopherol) content (µg per 100g) 1.03
What’s Shakin’ Bacon?
Was this article helpful? Let me know by leaving a comment below.
Lisa Shanken
My passion is to help you live your healthiest and most harmonious life, but in a way that’s realistic and practical for you as a unique individual on this planet. My philosophy is all about “balance,” never a diet since a diet is not sustainable for life, aka Kill The Diet.
Why Neurodivergent Adults Struggle With New Beginnings and What Actually Helps
By Lisa Shanken
September 8, 2026
Everyone around you seems energized by the fresh start. New season, new momentum, new possibilities. Group chats are full of goals. Your social media feed is full of people announcing new projects, events, and plans. And you're standing at the edge of it, not quite able to step in. It’s...
Why You Keep (Almost) Starting and What’s Actually Standing Between You and Your Goals
By Lisa Shanken
September 1, 2026
Does any of this sound familiar? You started a morning routine, but it only held for two weeks. You started a project, planned it carefully, and then never touched it again. You created a goal that felt real and important… until it wasn't anymore. The story you told yourself afterward...
Testimonials
Lisa’s weight loss plan really gave me a new insight to healthy eating and living. I was diagnosed with breast cancer in January 2015. Healthy living/easting/exercise has become very important to me and my family and this program really helped me get even more on the course with this and helped me lose weight.
Danielle D, Great Neck, NY
When I heard about the 10 Day Weight Loss Challenge, I wasn’t sure if it would be a good fit, since as a physician, I understand nutrition and health (and therefore knew the dangers of fad diets, etc…), and I do my best to exercise (though not always enough). But as a single mother of 2, it’s still very challenging ti “fit in all in” (including cooking healthy meals for my children) due to my busy schedule. And when my time is short, bad habits crop up and weight gain follows.
Dr. Gila Ackerman, Boulder, CO
Psychiatrist
Lisa has made an enormous contribution to my health and strength. I have seen and felt the most fantastic changes in an amazingly short time.
Chessie F, Boulder, CO
I just wanted to say you were amazing through this 10 day process! I learned so much from you! You were very thorough in all areas of the challenge and got back to us in such a quick manner with our questions. It was a great jump start into a more healthy life style that’s for sure!
Colby E, Boulder, Colorado
I LOVE the recipes, simple, few ingredients, appealing. I like the idea of using the list of staples you provided when i was tempted to cheat!
Phyliss S, Spring House, PA
I worked with Lisa to develop a holistic wellness plan that has allowed personal growth without having to completely change my lifestyle. Her programs are designed around your personal needs, so I always feel like I've gotten the most from my sessions and leave with manageable goals. Lisa's three-prong approach to wellness (fitness, nutrition and health) is helping me live a balanced and grateful life.
Ali S., Boulder, CO
I’ve been through the ringer with different dieting plans through the years. Some helped me lose weight and some didn’t – but it didn’t matter because I would always gain it back. I didn’t know if this 10 day Weight Loss Challenge would be the answer since everyone says they have the “BEST” way to lose weight. But this one seemed to be more doable – like instead of starving myself, keeping track of calories (“been there done that – VERY annoying!”) and things I know I wouldn’t stick to.
Jill W, Park, NY
Lisa, you have been a very positive role model for me! Through the exercise and diet I’m becoming healthy and more positive about my life!!! Thanks!