FoodScore
0/ 100
Decentmeat· 100 g

Turkey Bacon Cooked

Turkey bacon scores 46/100, placing it in the decent category. Its high sodium content is the primary factor limiting a higher score.

  • Provides a significant 29.5g of protein per 100g serving, supporting muscle health.
  • High in sodium with 2021mg per 100g, exceeding the daily recommended limit.
  • Offers a good source of zinc (43% DV) and vitamin B12 (78% DV).
  • Minimally processed, classified as NOVA 1, indicating a whole food option.
  • Contains 6.93g of saturated fat per 100g, contributing to a score penalty.
  • Scores -14 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
29.5g
59% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2021mg
88% of Daily Value
+
What it brings to the table
Protein (29.5g)+10
Micronutrients (Potassium, Calcium, Iron, Phosphorus, Zinc, Vitamin B12, Riboflavin)+12
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-7
−
What holds it back
Saturated fat (6.9g)-7
Sodium (2021mg)-12
Trans fat present-20

Why it scores 46

Turkey bacon receives a FoodScore of 46 out of 100, placing it in the decent category. This score reflects a mix of strong nutritional benefits and notable drawbacks. On the positive side, its high protein content of 29.5g per 100g earns a significant bonus, making it a good option for muscle support and satiety. It also scores well for its healthy fat profile, despite some saturated fat, and for being a minimally processed whole food (NOVA 1). Furthermore, turkey bacon contributes meaningfully to several micronutrient needs, including 43% of the Daily Value for zinc and 78% for vitamin B12. However, these benefits are significantly offset by its very high sodium content of 2021mg per 100g, which incurs a substantial penalty. The presence of 6.93g of saturated fat and a small amount of trans fat also contribute to score deductions. To achieve a higher score, the product would need to drastically reduce its sodium content.

Health benefits

What the nutrients in turkey bacon cooked actually do for you, grounded in established dietary science.

Supports Muscle Health and Satiety

Turkey bacon is an excellent source of protein, providing 29.5g per 100g serving. This high protein content is crucial for the growth, repair, and maintenance of muscle tissue, making it beneficial for active individuals and those looking to preserve muscle mass. Protein also plays a key role in satiety, helping you feel full and potentially reducing overall calorie intake, which can be helpful for weight management. Including protein-rich foods like turkey bacon in meals can contribute significantly to meeting daily protein requirements, which are essential for various bodily functions beyond just muscle.

Boosts Vitamin B12 and Zinc Intake

Turkey bacon is a notable source of essential micronutrients, particularly vitamin B12 and zinc. A 100g serving provides an impressive 78% of the Daily Value for vitamin B12, a nutrient vital for nerve function, red blood cell formation, and DNA synthesis. It also contributes 43% of the Daily Value for zinc, which is critical for immune function, wound healing, and cell division. These micronutrients are often found in animal products, and including turkey bacon can help ensure adequate intake, especially for individuals who might be at risk of deficiencies in these areas. However, it's important to balance this with its sodium content.

Contributes to Mineral Balance

Beyond protein, turkey bacon offers several important minerals that contribute to overall health. It provides 666mg of potassium (14% DV), 163mg of calcium (13% DV), and 2.63mg of iron (15% DV) per 100g. Potassium is essential for maintaining fluid balance and blood pressure, while calcium is fundamental for bone health and muscle function. Iron is crucial for oxygen transport in the blood and preventing anemia. While not a primary source for all minerals, these contributions can help round out your daily intake, supporting various bodily processes. Always consider the overall dietary pattern when assessing mineral intake.

Minimally Processed Food Choice

Classified as NOVA 1, turkey bacon is considered a minimally processed food. This classification indicates that it has undergone little to no processing, retaining most of its natural nutritional integrity. Choosing minimally processed foods is a key recommendation in dietary guidelines, as they are typically richer in nutrients and free from the additives, excessive sugars, and unhealthy fats often found in ultra-processed foods. Incorporating more NOVA 1 foods into your diet can contribute to a healthier eating pattern and better overall nutritional intake. However, even minimally processed foods can have high levels of certain nutrients like sodium, which should be monitored.

How to eat it

Turkey bacon is a popular breakfast meat in the US, often served as an alternative to pork bacon. It's typically pan-fried or baked until crispy. While it can be a good source of protein, its high sodium content means it's best enjoyed in moderation and paired with low-sodium foods to balance your meal. Consider it an occasional addition rather than a daily staple.

To reduce sodium intake, pair turkey bacon with fresh vegetables, fruits, or unsalted whole grains.
Bake turkey bacon on a rack in the oven to allow fat to drip away, resulting in a crispier texture and potentially less added fat.
Chop cooked turkey bacon and use it as a flavorful topping for salads, soups, or baked potatoes, rather than eating large strips.
Look for lower-sodium varieties of turkey bacon if available, as sodium content can vary significantly between brands.
Things to keep in mind

For most healthy adults, turkey bacon can be consumed in moderation without significant issues. However, its high sodium content (2021mg per 100g) is a primary concern, especially for individuals with high blood pressure or those advised to follow a low-sodium diet. Excessive sodium intake can contribute to cardiovascular issues. While turkey bacon is generally not associated with common allergies, individuals with poultry allergies should avoid it. There are no widely documented drug interactions or specific concerns for pregnant individuals at normal serving sizes, beyond general advice to monitor sodium intake.

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Reader questions
Is turkey bacon healthy?
Turkey bacon has a FoodScore of 46/100, placing it in the 'decent' category. It's a good source of protein (29.5g per 100g) and essential micronutrients like vitamin B12 (78% DV) and zinc (43% DV). However, its very high sodium content (2021mg per 100g) is a significant drawback, and it also contains saturated fat. It can be part of a healthy diet when consumed in moderation and balanced with low-sodium foods.
Is turkey bacon good for weight loss?
Turkey bacon can support weight loss efforts due to its high protein content, which promotes satiety and helps reduce overall calorie intake. However, its calorie density (368 calories per 100g) and fat content mean portion control is crucial. To maximize benefits for weight loss, pair it with fiber-rich vegetables and whole grains, and be mindful of its sodium content.
Is turkey bacon processed?
Turkey bacon is classified as NOVA 1, meaning it is minimally processed. This indicates it has undergone little alteration from its natural state, retaining most of its nutritional integrity. While it is cured and seasoned, it is not considered an ultra-processed food, which typically involves many industrial ingredients and processes.
How does turkey bacon compare to pork bacon nutritionally?
Turkey bacon generally has a similar calorie and fat content to pork bacon, but often has less saturated fat and can be a good source of protein. However, turkey bacon often contains higher sodium levels than pork bacon. Both should be consumed in moderation due to their sodium and fat content, but turkey bacon can be a leaner alternative in some aspects.
What are some ways to reduce the sodium when eating turkey bacon?
To reduce sodium intake when eating turkey bacon, focus on portion control and pairing it with naturally low-sodium foods. For example, serve it with fresh fruits, unsalted vegetables, or plain whole-grain toast. You can also look for 'reduced sodium' or 'low sodium' varieties when purchasing, as sodium content can vary significantly between brands.
Can turkey bacon be part of a heart-healthy diet?
While turkey bacon provides protein and some beneficial micronutrients, its high sodium content is a concern for heart health. High sodium intake is linked to increased blood pressure, a risk factor for heart disease. If you have concerns about heart health, it's best to consume turkey bacon sparingly, choose lower-sodium options, and prioritize other lean protein sources with less sodium.
What is the best way to cook turkey bacon to make it crispy?
For crispy turkey bacon, baking is often recommended. Lay strips on a rack over a baking sheet to allow fat to drip away. Bake at 375-400°F (190-200°C) for 12-18 minutes, flipping halfway, until desired crispiness. This method often results in a more evenly cooked and crispier product than pan-frying, and can also help reduce some of the fat content.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 171639)Updated 2026-04-20