Bacon vs turkey breast: which is healthier?

Turkey breast is more nutrient-dense, scoring 54/100 against 11/100 for bacon. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Bacon

11/100Low nutrient density

468 kcal per 100 g. 3 slices: 24 g

Turkey breast

54/100Moderate nutrient density

147 kcal per 100 g. 3 oz roasted: 85 g

Higher score

Which to pick for your goal

Fewer caloriesTurkey breast468 vs 147 kcal per 100 g
More proteinBacon34 vs 30 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumBacon499 vs 249 mg per 100 g
Less saturated fatTurkey breast12 vs 0.6 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Bacon, 100 g	Turkey breast, 100 g	Bacon, 24 g	Turkey breast, 85 g
Calories	468 kcal	147 kcal	112 kcal	125 kcal
Protein	34 g	30 g	8.1 g	26 g
Carbohydrates	1.7 g	0 g	0.4 g	0 g
Sugars	0 g	0 g	0 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	35 g	2.1 g	8.4 g	1.8 g
Saturated fat	12 g	0.6 g	2.9 g	0.5 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	11 µg	3 µg	2.6 µg	2.5 µg
Potassium	499 mg	249 mg	120 mg	212 mg
Iron	0.9 mg	0.7 mg	0.2 mg	0.6 mg
Calcium	11 mg	9 mg	2.6 mg	7.7 mg
Magnesium	31 mg	32 mg	7.4 mg	27 mg
Sodium	1684 mg	99 mg	404 mg	84 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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