Indulging in a Sunday breakfast feast seems incomplete without the presence of sizzling bacon on the plate. This savory morning delight has become a breakfast staple, complementing eggs, adding crunch to salads, or even lending its sweet and salty essence to desserts.

However, despite its widespread popularity and undeniable flavor, healthcare professionals strongly advise against excessive bacon consumption. This delectable treat tends to be high in sodium and saturated fat, often accompanied by nitrites, a preservative that has been associated with an increased cancer risk. Yet, not all bacon is created equal. We have conducted thorough research, scanning the deli counter and consulting reputable dietitians, to bring you a comprehensive list of the best and worst bacon brands available in the market today.

A Guide to Choosing the Perfect Bacon

When it comes to selecting the ideal bacon brand to bring home and enjoy with your family, there are several essential nutrients and ingredients to consider:

  1. Sodium: All bacon contains sodium, which contributes to its distinctive salty and savory flavor. However, the sodium content can vary between brands, and excessive intake may exceed your recommended daily limit. The American Heart Association advises a maximum daily sodium intake of 2,300 milligrams, with an even lower limit of 1,500 milligrams for optimal heart health.
  2. Saturated Fat: Like sodium, all bacon contains saturated fat, but the amounts can differ. Thicker slices tend to have more saturated fat compared to thinner slices due to their larger size. The Dietary Guidelines for Americans 2020-2025 recommend that saturated fat should make up no more than 10% of your daily caloric intake. For a 2,000-calorie diet, this translates to a target of less than 22 grams of saturated fat per day.
  3. Preservatives: Bacon relies on sodium for preservation, but some brands also use additional preservatives such as nitrites or nitrates. It's important to note that when sodium nitrite is exposed to high cooking temperatures, it can form compounds called nitrosamines, which have been linked to an increased risk of cancer. While some brands opt for powdered celery as a natural source of nitrites, research has yet to establish whether vegetable-based nitrites are safer than added nitrites.

Top Bacon Brands You Should Consider

1) Pederson's Natural Farms Organic Uncured Bacon:

  • One serving: 1 slice (11 g)
  • 30 calories, 2 g fat (1 g saturated fat)
  • 230 mg sodium, 0 g carbs (0 g sugar), 2 g protein
  • Lara Clevenger MSH, RDN, CPT recommends this bacon for its no-sugar and uncured qualities. It is sourced from humanely raised animals and is free from nitrates, nitrites, MSG, gluten, and soy.

2) Aldi's Never Any Uncured Bacon:

  • One serving: 2 slices (18 g)
  • 90 calories, 6 g fat (2 g saturated fat)
  • 240 mg sodium, 0 g carbs (0 g sugar), 8 g protein
  • Aldi's uncured bacon is a budget-friendly option that is free from added sugars. It contains naturally occurring nitrites and nitrates from sea salt and celery powder. It is also free from antibiotics and added hormones.

3) Nature's Rancher Uncured Applewood Smoked Bacon:

  • One serving: 1 slice (11 g)
  • 35 calories, 2 g fat (1 g saturated fat)
  • 280 mg sodium, 1 g carbs (<1 g sugar), 2 g protein
  • Nature's Rancher bacon is free from added nitrites or nitrates, even in the form of naturally occurring vegetable nitrites. It is Animal Welfare Certified, ensuring animal care and processing integrity.

4) Boar's Head Uncured Turkey Bacon:

  • One serving: 1 slice (17 g)
  • 35 calories, 2 g fat (0 g saturated fat)
  • 150 mg sodium, 0 g carbs (0 g sugar), 4 g protein
  • Boar's Head Turkey Bacon offers a rich, smoky flavor with lower fat and sodium content. It uses premium turkey and high-quality ingredients, avoiding artificial additives.

5) Applegate Naturals Uncured Sunday Bacon:

  • One serving: 2 slices (14 g)
  • 70 calories, 4 g fat (2 g saturated fat)
  • 310 mg sodium, 0 g carbs (0 g sugar), 6 g protein
  • Applegate's bacon is 100% natural, made with minimal ingredients, and sourced from humanely raised pork. It is free from antibiotics, GMO ingredients, casein, and gluten.

6) Smithfield All Natural Uncured Hickory Smoked Bacon:

  • One serving: 2 slices (15 g)
  • 80 calories, 6 g fat (2 g saturated fat)
  • 250 mg sodium, 0 g carbs (0 g sugar), 5 g protein
  • Smithfield's uncured bacon is not preserved in nitrites and nitrates. It includes natural sources of nitrites like celery powder and cherry powder. This bacon stands out for its freshness, taste, and absence of artificial ingredients.

Bacon Brands to Avoid

1) Jamestown Brand Sliced Bacon:

  • One serving: 1-2 slices (listed as irregular slices, with no amount provided) (15 g)
  • 70 calories, 6 g fat (2 g saturated fat)
  • 260 mg sodium, 0 g carbs (0 g sugar), 4 g protein
  • Jamestown Brand Bacon contains sodium nitrate, sodium phosphate, and sodium erythorobate, which significantly contribute to its high sodium content. Additionally, it includes artificial coloring, making it a poor choice for those monitoring their sodium intake.

2) Oscar Mayer Naturally Hardwood Smoked Bacon:

  • One serving: 2 slices (19 g)
  • 90 calories, 7 g fat (2.5 g saturated fat)
  • 350 mg sodium, 0 g carbs (0 g sugar), 7 g protein
  • This bacon is cured with various sodium additives, including sodium ascorbate and sodium nitrite. The sodium content in 2 slices amounts to 350 milligrams, and the addition of sodium ascorbate is used to reduce the formation of nitrosamine, a potentially harmful compound.

3) Great Value Naturally Hickory Smoked Thick-Sliced Bacon:

  • One serving: 2 slices (24 g)
  • 140 calories, 12 g fat (4 g saturated fat)
  • 430 mg sodium, 0 g carbs (0 g sugar), 8 g protein
  • While affordable, this bacon option is considered low-quality. It contains one of the highest amounts of sodium and saturated fat per serving, with 430 milligrams of sodium and 4 grams of saturated fat in just 2 slices. The bacon undergoes pumping instead of dry curing, resulting in less flavor.

4) Hormel Black Label Brown Sugar Bacon:

  • One serving: 1 slice (15 g)
  • 70 calories, 5 g fat (2 g saturated fat)
  • 280 mg sodium, 1 g carbs, 1 g sugar, 5 g protein
  • Hormel's Black Label Brown Sugar Bacon contains added sugars, contributing 1 gram per slice, along with 2 grams of saturated fat and 280 milligrams of sodium.

5) Kunzler Thick Cut Sliced Bacon:

  • One serving: 1 slice (18 g)
  • 90 calories, 7.5 g fat (2.5 g saturated fat)
  • 465 mg sodium, 0 g carbs, 0 g sugar, 6 g protein
  • A single slice of Kunzler Thick Cut Sliced Bacon contains 465 milligrams of sodium, which is over 20% of the recommended daily value. This brand may pose challenges for individuals trying to limit their sodium intake, particularly those with high blood pressure or heart disease.

6) Aberdeen Farms Irregularly Sliced Bacon:

  • One serving: 1-2 slices (listed as irregular slices, with no amount provided) (14 g)
  • 60 calories, 5 g fat (2 g saturated fat)
  • 240 mg sodium, 0 g carbs (0 g sugar), 4 g protein
  • Aberdeen Farms Bacon is extra fatty and made with a wet brine that includes sodium phosphates, sodium erythorbate, and sodium nitrite. It also contains artificial hickory smoke flavoring, making it a low-quality choice compared to higher-quality bacon options with more natural flavor.
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