Sodium Nitrite and Nitrate
Last reviewed October 18, 2026 · Evidence strength: Strong · How we grade evidence
In plain words: Nitrites and nitrates are added to bacon, ham, hot dogs and deli meats to cure them. Eating processed meat regularly is clearly linked to colon cancer: about an 18% higher risk for each daily 50-gram serving, roughly one hot dog. Nitrites are a likely part of the reason. Limiting processed meats is well supported. Nitrates in vegetables are not a concern.
Also listed on labels as: Sodium nitrite, Sodium nitrate, Potassium nitrite, Potassium nitrate, E249-E252, Celery powder (natural source of nitrite)
What is it, and why is it in food?
Nitrite keeps cured meat pink, adds its "cured" flavor and blocks the bacteria that cause botulism. In the body and during high-heat cooking, nitrite can form nitroso compounds, some of which cause cancer. It's in bacon, ham, hot dogs, salami, pepperoni and deli meats, including on pizza.
What does the science say?
| The popular claim | "Sodium nitrates and nitrites are dangerous label ingredients." (Gary Brecka, on an episode about "the surprising dangers of sodium nitrates and nitrites") |
| Our verdict on that claim | Supported |
| Evidence strength | Strong: large population studies and international cancer agency classifications; exactly how much is due to nitrite is still debated. |
| Kinds of studies | Large population studies, IARC cancer classifications, lab studies |
- Processed meat: The World Health Organization's cancer agency (IARC) classifies processed meat as a known cause of colorectal cancer (Group 1): about 18% higher risk per 50 g eaten daily.1
- Nitrite itself: IARC classifies ingested nitrite under conditions that form nitroso compounds as "probably carcinogenic" (Group 2A).2
- Additive vs vegetable: In the French NutriNet-Santé cohort, nitrites from additives were linked with prostate cancer and nitrates from additives with breast cancer. Nitrates and nitrites from vegetables and other natural sources showed no such links.3
- Diabetes and more: The same cohort linked additive nitrites with higher type 2 diabetes risk4 and, in 2026, sodium nitrite with prostate cancer.5
What do regulators say?
- FDA and USDA permit nitrite curing within set limits.
- IARC: processed meat Group 1; ingested nitrite under nitrosating conditions Group 2A.12
Who should be careful?
- Everyone benefits from keeping processed meats occasional.
- Kids' lunches are a big source: deli meat, hot dogs and pepperoni pizza add up.
How common is it in US foods?
In our check of USDA's Branded Foods database, 14,626 of 439,966 US packaged foods with an ingredient list name sodium or potassium nitrite or nitrate (about 3.3%, or roughly 1 in 30).6 It shows up most often in: pepperoni, salami & cold cuts (2,897); sausages, hotdogs & brats (2,341); pizza (1,375); other snacks (1,224); bacon, sausages & ribs (945). These are label records companies sent to USDA, mostly in 2021 to 2023, so some products have changed since. Counts come from a text match of ingredient lists and are approximate.
Swaps and tips for families
- "Uncured" or "no nitrites added" meats usually use celery powder, which is also a source of nitrite. Treat them the same as regular cured meat.
- For lunches, try home-roasted chicken or turkey, eggs, hummus, beans or tuna.
- Don't cut back on vegetables: the nitrates in spinach, beets and celery aren't linked to these risks.
Beyond the plate: related non-food exposures
Nitrosamines, the cancer-causing compounds nitrite can form, are also major carcinogens in tobacco smoke.
Frequently asked questions
Are nitrites in bacon bad for you?
Processed meats like bacon are a known cause of colon cancer, and nitrites are a likely part of why. Eating them occasionally rather than daily is a sensible approach.
Is uncured bacon healthier?
Not really. "Uncured" bacon is usually cured with celery powder, which also contains nitrite.
Are nitrates in vegetables harmful?
No. Studies don't link nitrates from vegetables to these risks, and vegetables are protective overall.
How much processed meat is too much?
Risk rises about 18% for each 50 g eaten daily (about one hot dog). There's no proven safe amount, so less is better.
Related guides
- BHA (Butylated Hydroxyanisole)
- Propyl Gallate
- Seed Oils (Soybean, Canola, Corn and More)
- Preservatives and acids
Sources
Every source below was checked against PubMed, the publisher or the official page by our research team in October 2026.
- Carcinogenicity of consumption of red and processed meat. The Lancet. Oncology, 2015. PubMed 26514947 · doi:10.1016/S1470-2045(15)00444-1
- Carcinogenicity of nitrate, nitrite, and cyanobacterial peptide toxins. Lancet Oncol, 2006. PubMed 16900606 · doi:10.1016/s1470-2045(06)70789-6
- Nitrites and nitrates from food additives and natural sources and cancer risk: NutriNet-Santé. Int J Epidemiol, 2022. PubMed 35303088 · doi:10.1093/ije/dyac046
- Dietary exposure to nitrites and nitrates in association with type 2 diabetes risk: NutriNet-Santé. PLoS Med, 2023. PubMed 36649248 · doi:10.1371/journal.pmed.1004149
- Intake of food additive preservatives and incidence of cancer: NutriNet-Santé. BMJ, 2026. PubMed 41500678 · doi:10.1136/bmj-2025-084917
- FoodData Central, Branded Foods dataset (release 2026-04-30). U.S. Department of Agriculture, Agricultural Research Service, 2026. Link
This guide is for general education. It is not medical advice and does not replace advice from your doctor, pediatrician, allergist or registered dietitian. If you think you or your child reacted to a food, talk to a health professional. Research changes; we review these pages when new evidence or rules come out. Last reviewed October 18, 2026. Spotted an error? Email [email protected].