Is Uncured Bacon Healthier or Just Hype?

If you’re a fan of breakfast meat, there’s a chance that bacon is up there for you as an option. But sadly, these crispy strips of pork get a bad rap because they’re high in cholesterol and salt. On top of that, the fact that bacon is a processed meat is another strike against it in terms of your health.

Like turkey bacon, uncured bacon has sometimes been called the “healthier bacon” because it doesn’t have the added synthetic nitrates or nitrites that cured bacon does. But does “uncured” actually mean better?

Registered dietitian Anthony DiMarino, RD, LD, answers your sizzling questions about cured and uncured bacon, and which one is a better bang for your health.

What’s the difference between cured and uncured bacon?

Before bacon gets to your frying pan, it goes through a bit of a journey. To help preserve flavor, aroma and texture, bacon — like many other meats — is preserved through a curing process. The bacon you see in the grocery aisle goes through an especially intensive curing process to preserve the meat, enhance its flavor and give bacon its signature “bacon-y” texture.

Along with salt, sugar and spices, bacon is cured with sodium nitrates and nitrites. These types of salts help extend the shelf life of meat and control bacteria growth.

Uncured bacon is technically … still cured. But instead of synthetic nitrates or nitrites, uncured bacon is preserved using natural sources of nitrates. This may be celery powder, beet juice or sea salt. Technically, all bacon is cured somehow; “uncured” simply means it’s free of artificial preservatives.

Is uncured bacon healthier?

The biggest health concern is that cured bacon uses nitrates and nitrites, which can turn into nitrosamines when mixed with certain amino acids during the food-prepping process. Nitrosamines can increase your risk for different types of cancer.

Uncured bacon is an attempt to make the meat healthier and decrease the development of nitrosamines in bacon. But uncured bacon may not be the truly healthy option you may think it is.

“Uncured bacon is a misnomer. It’s still cured (or preserved) but uses natural nitrates found in celery instead of artificial nitrates,” DiMarino reiterates.

The idea that uncured bacon is healthier largely comes from the fact that not all nitrates and nitrites are unhealthy. Those that are naturally occurring, like the ones in spinach and celery, are even associated with cardiovascular benefits. But a 2020 review found that even when these are used as additives, they can still lead to nitrosamine formation.

A 2022 review also showed that the source of nitrates/nitrites (whether natural or synthetic) may not matter. Both synthetic and plant-based nitrites can lead to the formation of nitrosamines, especially under high cooking temperatures.

While nitrates and nitrites are classified as curing ingredients by organizations like the United States Department of Agriculture (USDA), there are recommended limits on how much you should inject.

How to have a healthier relationship with bacon

In short, there isn’t a type of bacon that avoids all health risks. So, it’s better to maintain a balanced diet and limit bacon (and other processed breakfast meats) to only eating occasionally. And, as DiMarino explains, cooking bacon at high temperatures releases even more harmful nitrosamines, so overcooking can worsen that issue.

“Don’t burn your meat and make sure you’re flipping it often while cooking,” he advises.

Even when adding bacon to your meal, you still should aim for a good balance. Your breakfast plate should never be all bacon — even if it is easy to pick up and munch on. It’s better to opt for two slices rather than five, and keep your plate colorful with fruits and veggies (versus all brown!).

“If you do decide to have a slice, consider serving it alongside a natural dose of vitamin C found in citrus fruits, bell peppers, broccoli and more,” he suggests. This boost of vitamin C can block the formation of those carcinogenic substances.

The bottom line

Choosing uncured over cured bacon isn’t going to make much of an impact on your health. It's best to good to think of bacon as the dessert of meats — a very occasional indulgence, not a regular go-to.