Processed meats like bacon and hot dogs aren’t good for you. But are some a bit better than others?

Processed meats like bacon, sausage and hot dogs are tasty, convenient and protein-packed, making them a go-to option for many — even though their reputation for being unhealthy is hard to ignore. But are some a bit better than others?

In general, research shows that regularly eating processed meats — preserved by salting, curing, smoking, canning or fermentation — can significantly increase the risk of chronic diseases. Studies have found that for every additional 100 grams per day (about 4 slices of deli meat, 3 to 4 slices of bacon or one jumbo hot dog) raises the risk of:

• Type 2 diabetes by 17%

• Heart disease by 15%

• High blood pressure by 14%

• Stroke by 12%.

Processed meats have also been linked to weight gain, as well as abdominal obesity, and even dementia. The health risks are tied to high levels of sodium, saturated fat and preservatives, like nitrates and nitrites, which are added for flavor and to extend shelf life. High sodium levels can raise blood pressure, while saturated fat can elevate LDL (bad) cholesterol — both increasing the risk for cardiovascular disease. Nitrates and nitrites are also linked to an increased risk for certain cancers and high blood pressure.

Since 2015, the World Health Organization has classified processed meat as “Group 1, carcinogenic to humans,” meaning there’s enough evidence linking it to colon cancer. And major health organizations recommend limiting intake. The American Heart Association advises no more than two servings a week (100 grams or less), while the World Cancer Fund International suggests eating little to none. Yet the average American consumes nearly 187 grams of processed meat weekly.

Some studies suggest that cutting processed meat intake by 30% (or 9 grams daily) could prevent thousands of cases of type 2 diabetes, cancer and cardiovascular disease each year.

Despite their drawbacks, processed meats provide essential nutrients like protein, selenium, zinc and vitamin B12, especially where fresh meat is less accessible. Their affordability and long shelf life make them a practical option amid rising food costs.

How do different processed meats compare?

In the U.S., about 80% of processed meats consumption comes from cold cuts, sausages, hot dogs, bacon and pizza, with cold cuts and cured meats making up over one-third of intake. Here’s how these popular meats stack up:

Deli meats (turkey, ham, roast beef, pastrami, salami, etc.)

Deli meats vary widely in fat and sodium content. Leaner choices like turkey or chicken tend to have less saturated fat, while cured meats like salami and pepperoni are more processed and higher in fat and sodium. The nutritional profile really depends on the type of meat, processing and added ingredients.

For a healthier choice, opt for freshly sliced deli meats like turkey, chicken or roast beef, and look for uncured or low-sodium varieties. A two-ounce serving (about three slices) of low-sodium turkey breast has about 60 calories, 12 grams of protein, less than one gram of fat and 432 milligrams of sodium — about 19% of the daily limit. In comparison, pastrami is higher in calories, fat and sodium, with about 80 calories, 3 grams of fat and 600 milligrams of sodium per serving.

Bacon

Bacon is beloved for adding its crispy, salty and savory charm to breakfast plates, sandwiches, salads and even vegetables like brussels sprouts. It’s made from pork belly or back cuts, which are some of the fattiest cuts of a pig, and cured with salt, making it high in saturated fat, sodium and preservatives like nitrites and nitrates. Just one slice of raw bacon (28 grams) contains 110 calories, 3.8 grams of protein, 10 grams of fat and 210 milligrams of sodium.

On the upside, bacon isn’t just a protein source — it also provides unsaturated fats, which can help keep you fuller for longer and support absorption of fat-soluble vitamins A, E, D and K. Plus, bacon’s intense flavor means that even a small portion can go a long way to satisfy cravings.

Hot dogs

Hot dogs are a favorite and are popular at baseball games, cookouts and kids’ meals. They’re convenient, budget-friendly and full of flavor — but they’re also among the most heavily processed meats. Traditionally made from a combination of beef and pork, hot dogs are combined with water, spices and curing agents to create their signature taste and texture.

However, for those seeking variety, you can find alternatives like 100% beef or poultry hot dogs. On average, a standard hot dog has about 150 calories, 5 to 6 grams of protein, 13.5 grams of fat and 425 milligrams of sodium — 18% of the daily limit.

Sausage (breakfast links, Italian, bratwurst, Polish, etc.)

Sausages vary greatly in ingredients and nutrition, though they tend to be higher in calories, saturated fat and sodium. Generally, chicken and turkey sausages are leaner options with less fat compared to traditional pork-based sausages.

Breakfast sausages, being smaller, are usually lower in calories per link. One breakfast sausage link delivers about 60 calories, 2.5 grams of protein, 5.5 grams of fat and 160 milligrams of sodium. Other traditional dinner sausages such as Italian sausage or bratwurst, seem to be comparable in nutrition. For example, an Italian sausage link can have 275 calories, 16 grams of protein, 23 grams of fat and 660 milligrams of sodium — about 29% of the daily limit. When choosing sausages, be mindful of portion sizes and consider leaner options to balance your intake of calories, fat and sodium.

Beef jerky

Beef jerky is a portable, protein-rich snack that’s convenient and satisfying. It’s made by slicing lean meat into thin strips, seasoning it and slowly dehydrating it to create a chewy texture and a long shelf life. While generally low in carbohydrates, flavored varieties, like teriyaki and honey, often include added sugar. The biggest downside is the sodium. A 1-ounce serving can deliver over 500 milligrams of sodium — over one-fifth of your daily limit — along with 115 calories, 9.5 grams of protein and 7 grams of fat.

Nowadays, jerky options extend far beyond beef to turkey, chicken and even salmon, as well as grass-fed, sugar-free and minimally processed varieties.

Striking a balance

How do you enjoy processed meats without compromising your health? Here’s some suggestions from the experts:

• Pay attention to portions. Savor small amounts rather than overindulging. Eating a few slices of regular bacon might satisfy cravings better than eating a larger portion of turkey bacon that doesn’t hit the spot.

• Check the labels — especially the sodium content. Sodium and ingredient content can vary widely among brands. Look for options that are lower in sodium, nitrate-free or uncured.

• Balance your plate. Pair processed meats with nutrient-dense foods, especially those with fiber. Use whole wheat bread with a deli sandwich, serve bacon with a veggie scramble or pair hot dogs or sandwiches with a side of carrots or fresh fruit.

Maxine Yeung is a dietitian and board-certified health and wellness coach.

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