Turkey bacon is a type of bacon prepared from turkey meat that is commonly consumed in religious settings where the use of pig meat is prohibited.
To mimic pork bacon, turkey flesh is diced, cured, and smoked.
Turkey bacon is a keto-friendly meat product often touted as a healthier alternative to traditional pork bacon.
Low in carbohydrates and high in fat, turkey bacon is typically made from turkey breast meat.
However, the process of curing and smoking the meat adds additional fat and calories.
In addition, many brands of turkey bacon contain added sugars and other carbohydrates.
As a result, it is important to read the nutrition label carefully before purchasing turkey bacon.
When following a keto diet, it is best to stick with pork bacon or opt for another high-fat, low-carbohydrate alternative.
Despite frequently being seen as a low-fat alternative to traditional bacon manufactured from pork, turkey bacon can also contain significant amounts of fat.
The nutritional profiles of 1 oz of each type of bacon are compared here.
| Nutrition | Turkey bacon | Pork bacon |
| Calories | 60 | 82 |
| Carbs | 0.5 grams | 0.2 grams |
| Protein | 4.7 grams | 6 grams |
| Total fat | 4.5 grams | 6.2 grams |
| Saturated fat | 1.3 grams | 2 grams |
| Sodium | 366 mg | 376 mg |
| Selenium | 6% of the DV | 14% of the DV |
| Phosphorus | 7% of the DV | 8% of the DV |
| Zinc | 3% of the DV | 4% of the DV |
| Niacin | 3% of the DV | 8% of the DV |
| Thiamine | 1% of the DV | 4% of the DV |
| Vitamin B6 | 3% of the DV | 4% of the DV |
| Vitamin B12 | 1% of the DV | 4% of the DV |
As you can see, turkey bacon is high in fat and low in carbohydrates, making it one of the ideal keto-friendly pork bacon substitutes.
The keto diet is a high-fat, low-carbohydrate diet that has been shown to offer numerous health benefits.
When following a keto diet, your body enters a state of ketosis, whereby it becomes increasingly efficient at burning fat for energy.
This can lead to rapid weight loss, as well as improved mental clarity and decreased inflammation.
In addition, the keto diet has been shown to lower blood sugar levels and improve cholesterol levels.
As such, it is an effective way to manage or prevent diabetes and heart disease.
Furthermore, the keto diet has also been shown to have benefits for brain health, with some studies suggesting it may help to protect against Alzheimer’s disease.
What Kind Of Bacon Is Keto?
However, the fat content varies by type of bacon, with pork bacon having the greatest fat content, followed by goat and turkey bacon.
Fat content varies depending on how the meat is cured or smoked by different brands on the market.
Some of the most commonly found bacon types are as follows:
American-style bacon
It is one of the most popular forms of bacon in America, often known as streaky bacon (because of the lengthy trail of fat that runs parallel to the rind) and side bacon.
It’s made with pig belly, cured in salt, then smoked.
It has a rich, smokey, and crispy flavor and texture.
Nutrient Profile (28g/1 oz) :
Cal: 134
Carbs: 0
Fats: 10g
Protein: 10g
Canadian bacon
This bacon is frequently used as a pizza topping and in English Breakfast, where it is cut into spherical shapes.
They are sliced from the pig’s loin (back).
It is cured and smoked to taste like ham and has way fewer calories than American-style bacon.
Nutrient Profile (28g/1oz) :
Cal: 45
Carbs: 0
Fats: 2g
Protein: 6g
Slab bacon
Slab bacon is a huge slice of cured and smoked pork that still has the rind on it.
It has a crispy exterior and is as soft as meat on the inside, with a strong smokey taste.
Nutrient Profile (28g/1oz) :
Cal: 153
Carbs: 0.28
Fats: 12g
Protein: 10g
Irish bacon
It is classic Irish breakfast meat.
It has a circular form and is sliced from the pig’s loin. It has a coating of fat around the borders.
Nutrient Profile (28g/1oz) :
Cal: 54
Carbs: 0
Fats: 3.8g
Protein: 4.7g
Pancetta
Pancetta is famous Italian-style bacon made from thin slices of pig belly.
This is prepared by curing in salt and drying it, so it may be enjoyed raw as well.
Nutrient Profile (28g/1oz):
Cal: 99
Carbs: 0
Fats: 9g
Protein: 4g
Speck
The spice combination used in the curing of speck is often crushed juniper berries.
The meat is taken from the pig’s leg, similar to ham, and so has more muscle.
This bacon, like pancetta, can be eaten raw.
It has a powerful flavor and is created by brining it, smoking it, and air-drying it.
Nutrient Profile (28g/1oz) :
Cal: 70
Carbs: 0
Fats: 3.5g
Protein: 9g
Jowl bacon
This meat is made from pig cheeks.
They have a strong flavor and are a common meat style in soul food (an ethnic cuisine of African Americans).
The jowl is often cured and smoked, while its cured, non-smoked counterpart is known as Guanciale.
Nutrient Profile (28g/1oz) :
Cal: 186
Carbs: 0
Fats: 20g
Protein: 1.8g
Turkey bacon
This bacon is created with a combination of light and dark turkey meat, including the skin, to which spices are added and pressed into thin slices resembling American-style bacon.
It has a comparable fat-to-protein ratio.
Nutrient Profile (28g/1oz) :
Cal: 60
Carbs: 0.5g
Fats: 4.5g
Protein: 4.7g
Is Turkey Keto Approved?
Turkey is naturally a keto-friendly food as they are high fat and low carb in nature.
An ounce of cooked turkey bacon has only 0.5g – 1.2g of net carb on average and has about 4.5g of fat.
However, turkey bacon is frequently classified as dirty keto.
Despite having less calories than pork bacon, they are just as processed, with a lot of added sugars and artificial preservatives.
Dirty keto would satisfy the keto diet’s high fat intake and low carb intake, but it could also lead to a high intake of unhealthy nutrients like sodium, trans fats, and nitrites (chemical preservatives), putting you at risk of high blood pressure and cholesterol, eventually leading to heart disease.
It also decreases the intake of micronutrients required for proper bodily functioning.
As a result, dirty keto raises the risk of inflammation, weight gain, diabetes, and cancer.
For the healthiest possible outcome:
- Limit your consumption of turkey bacon to one serving per week.
- Select low-sodium turkey bacon.
- While cooking, avoid adding salt and oil.
- Instead of pan frying the bacon, grill it to remove extra oil.
Is Turkey Bacon Good For Weight Loss?
In comparison to hog bacon, turkey bacon is unquestionably a superior option for lowering calorie consumption and attaining weight reduction.
Turkey bacon has around 25% fewer calories and 35% less saturated fat than pork bacon.
However, it is still a high-calorie food, with around 30 calories from fat per slice of bacon.
And since it is also heavily processed, it should be taken in moderation.
Regardless, it is critical that you consume 500-1000 fewer calories per day than you burn during your weight loss journey, which is deemed a safe and effective technique for losing 1-2 pounds each week by the Centers for Disease Control and Prevention (CDC).
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.