Bacon is one of those foods many people love for its smoky, salty, savory flavor. In fact, one study found that 21 percent of Americans would eat bacon every day if they could, while 16 percent said they could not live without it. But like most things, moderation matters.
Bacon can fit into a balanced diet, especially for people watching their carb intake, but it also comes with some health concerns. Processed meats have been associated with higher rates of heart disease, high blood pressure, and colon cancer. With that in mind, let’s take an honest look at bacon, including the key nutritional considerations, what the research says, and how to enjoy it in a healthier, more balanced way.
What’s Actually In Bacon?
Bacon is a type of cured pork, typically made from pork belly that is high in fat, moderate in protein, and with a decent amount of sodium. A standard two to three slice serving usually delivers around 100 to 150 calories, 10 to 12 grams of fat, 6 to 8 grams of protein, and anywhere from 300 to 500 milligrams of sodium depending on the brand and cure.
The fat in bacon is a mix of saturated fat, monounsaturated fat, and polyunsaturated fat. Historically, saturated fat has been the topic of concern about bacon and heart health, but the science around dietary saturated fat and cardiovascular risk is more complex than this. Current research tells us that the relationship between saturated fat and heart disease depends largely on what foods are being replaced with bacon as well as which foods it’s being consumed with.
And while bacon is not filled with nutrients, it’s not nutritionally empty either. Sliced bacon contains B vitamins including B1, B2, B3, and B12, as well as zinc, selenium, and phosphorus.
Let’s Talk About Sodium
One of the biggest nutritional concerns with bacon is its sodium content. Curing is a salt-based process, and bacon tends to be high in sodium because of it. All bacon is cured, even if it says “uncured” on the package. The difference lies in the method. Conventionally cured bacon uses synthetic sodium nitrites while uncured bacon uses natural nitrites or nitrates from sources like celery powder.
Since you can’t get away from the sodium, people managing hypertension, heart disease, or kidney conditions must be aware. That’s not to say that these individuals can’t eat bacon but rather that they should avoid eating it in large quantities or as a daily staple.
For otherwise healthy individuals, a few slices of bacon as part of a balanced diet is unlikely to cause a problem. It’s also worth noting that not all bacon is created equal when it comes to sodium content. Wellshire’s Fully Cooked Uncured Chicken Bacon is a better alternative than some pork varieties, with 170 milligrams of sodium for two slices. Our Thick Sliced Dry Rubbed Uncured Pork Bacon is another great choice for those watching their sodium, with just 80 milligrams per slice.
What About Processed Meat and Cancer Risk?
In 2015, the World Health Organization classified processed meats, including bacon, as a Group 1 carcinogen. This is a scary headline to read, but it’s also somewhat misleading. A Group 1 classification means there is sufficient evidence that a substance can cause cancer under some conditions, not that it causes cancer at the same rate or magnitude as other substances in the same category.
As the WHO states on its website: processed meat has been classified in the same category as causes of cancer such as tobacco smoking and asbestos, but this does NOT mean that they are all equally dangerous. The IARC classifications describe the strength of the scientific evidence about an agent being a cause of cancer, rather than assessing the level of risk.
So what does this mean? The increase in colorectal cancer risk is real but modest. Eating bacon on occasion is fundamentally different from consuming large quantities of processed meat daily over many years. Understanding the difference between broad research trends and your own personal health risk is what’s most important when navigating nutrition information.
Does the Type of Bacon You Buy Matter
Yes, it does. Not all bacon is nutritionally the same, and today’s shoppers have more choices than ever.
Wellshire bacon is made from pork raised on pasture and grass, which some research suggests may produce a more favorable fatty acid profile than conventionally raised pork. All the pork is raised without antibiotics, and no added hormones are used.
Wellshire’s Applewood Smoked Bacon delivers the classic smoky flavor most people look for in great bacon. Black Forest Thick Sliced Bacon offers a richer flavor profile for those who want something different from their everyday strip. And for those looking to reduce overall fat and calorie intake without giving up bacon entirely, Wellshire’s Turkey Bacon provides a leaner alternative that still delivers on flavor. Wellshire also offers organic bacon and sugar-free bacon for those with specific dietary preferences.
What ties these options together is what they leave out: no added nitrates or nitrites, no artificial ingredients, and a commitment to quality.
So, Can Bacon Fit Into a Healthy Diet?
As we wrap up this post, we hope that you have a better understanding of what bacon truly is. Some foods get caught up in nutritional controversy, but no single food makes or breaks a diet. What matters most is the overall pattern of what you eat, how much of it, and how consistently over time.
Bacon eaten a few times a week as part of a diet that is otherwise rich in vegetables, whole grains, lean proteins, and minimally processed foods is a very different nutritional picture than bacon as a daily centerpiece of a diet that is already high in sodium and saturated fat. Quality also matters. Bacon made from humanely raised pork, cured without unnecessary additives, artificial nitrates, or excessive sodium is a different product than the cheapest option on the shelf. The bottom line is this: bacon is not a health food, but it is not the dietary villain it is sometimes made out to be either. Enjoy it thoughtfully, choose quality, and keep it in perspective as one part of an overall approach to eating well. Browse Wellshire’s selection of bacon products and use our store locator to find where you can purchase our products!
