Is Turkey Bacon Keto-Friendly?

Is Turkey Bacon Keto-Friendly?

There have been rumors that turkey bacon is acceptable in the ketogenic diet. Is this rumor true? Or is it just another hearsay intended to confuse keto dieters?

This blog post is meant to give the facts whether turkey bacon is keto-friendly or not. 

As with any diet, you need to know the contents of the foods you consume, especially since food can make or break your weight loss journey.

Nutritional Content of Turkey Bacon

An ounce of cooked turkey bacon (about 16 grams) yields 61 calories, 4.5 grams of fat, 0.5 grams of carbs with zero fiber and sugar, and 4.7 grams of protein. 

Meanwhile, a 100-gram serving of turkey bacon is loaded with 382 calories, 28 grams of fat, 3.1 grams of carbs, and 30 grams of protein. 

Turkey bacon also offers not just yumminess but also vitamins and minerals that we need to function well every day. 

If you consume 100 grams of turkey bacon, you'll get a 4% vitamin D, 15% vitamin B-6, 6% cobalamin, 7% magnesium of the RDI.

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Turkey Bacon Health Benefits


Since turkey is leaner than pork belly, turkey bacon has less fat and fewer calories compared to pork bacon. 

Both are great sources of protein and good fats. They also both provide the body with healthy doses of minerals, including selenium, phosphorus, zinc, niacin, and thiamine. 

Turkey bacon has fewer calories and fat

Two slices of turkey bacon yield 60 calories, while pork belly has 82 calories. 

For this reason, those who keep an eye on their calorie and fat intake prefer turkey bacon over pork bacon. 

Perfect as Pork Substitute

Some people don't eat pork because of health or religious reasons. Some avoid pork to prevent pork allergies from occurring. 

Whatever the reason is, if you're avoiding pork, then turkey bacon is a viable option. 

Turkey bacon is packed with healthy fats

A 100-gram serving of turkey bacon is packed with 28 grams of total fat. Seven grams of it are polyunsaturated fats, and 11 grams are monounsaturated fats. 

Poly- and monounsaturated fats are healthy fatty acids that can help improve your health.

Both fats include omega-3 and -6 fatty acids known to reduce the risk of developing an irregular heartbeat (arrhythmia) and lower blood sugar levels. 

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Is Turkey Bacon Keto-Friendly?

The rumors are indeed true. You can eat turkey bacon while on the ketogenic diet. 

The keto diet allows you to enjoy foods with high levels of fat, moderate protein, and little to no carbohydrates. 

Turkey bacon ticks all the boxes; it is high in fat (good fat, actually), has a healthy amount of protein, and minimal carbs.

That means you can still enjoy the savory and sweet of bacon in your diet. It sure is very delightful to know that you don't have to suffer from bland tasting meals while on the keto program.

Turkey Bacon Alternatives

If you want to skip any meat, then you'd be glad to know that there are actually a lot of alternatives for turkey bacon. And while they may not have that smoky taste that turkey bacon offers, they have almost the same umami, saltiness, and texture. 

Eggplant Bacon

When you have eggplant bacon on your plate, you might not be able to tell its difference to pork or turkey bacon! 

Eggplant has impressive antioxidant properties. It is also jam-packed with vitamin C, potassium, fiber, and other phytonutrients. These compounds keep the heart healthy. 

Mushroom Bacon

Surprisingly, yes. You can now buy (or make) bacon made of mushrooms. The crispiness of mushroom bacon mimics that of turkey bacon, and it's incredibly delicious and nutritious!

Final Takeaway

Turkey bacon is keto-friendly. It contains a good amount of fat and protein and little amount of carbs.

If you want to avoid turkey bacon, you can opt for the alternatives provided above. Whatever option you choose, make sure to eat in moderation!

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.