Calories in Bacon: Nutritional facts (Carbs, Fiber, Protein, Fat) for Bacon Types

Pan-fried pork bacon contains 468 calories per 100g (3.5oz). Cooked turkey bacon provides 382 calories per 100g (3.5oz).

The 2 bacon calories for two medium slices (16g total) of pan-fried pork bacon total 74, with 6g of protein. For turkey bacon, two slices (30g total) amount to 114 calories, with 8.6g protein.

One pound (453.6g) of pan-fried pork bacon contains 2454 calories. One pound of bacon calories (453.6g) of cooked turkey bacon provides 1402 calories.

The bacon calories per slice for one medium slice (8g) of pan-fried pork bacon is 37, and the bacon protein per slice for this serving is 3g. One slice (15g) of cooked turkey bacon provides 57 calories and 4.3g of protein.

Bacon provides health benefits in the form of nutrients that support bodily functions. The list below shows nutritional contributions associated with bacon consumption, based on nutrient functions documented in research:

• Source of Protein: Bacon contains protein, supplying amino acids necessary for building and repairing tissues, including muscle. (Wolfe, R.R., 2017. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?). Protein intake supports numerous physiological processes.
• Provides B Vitamins: Pork bacon offers B vitamins such as thiamin (B1), niacin (B3), vitamin B6, and vitamin B12. (Kennedy, D.O., 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy - A Review). These vitamins play roles in energy production, nervous system function, and red blood cell formation.
• Contains Selenium and Phosphorus: Bacon supplies minerals like selenium, an antioxidant involved in thyroid function, and phosphorus, crucial for bone health and energy metabolism. (Rayman, M.P., 2012. Selenium and human health; Takeda, E., et al., 2012. The regulation and function of phosphate in the human body).

Consumption of bacon is linked to several potential health concerns. The list below outlines these drawbacks, supported by scientific findings:

• High Sodium Content: Bacon is cured using salt, resulting in high sodium levels. Excess sodium intake is strongly associated with elevated blood pressure and increased risk for heart disease and stroke. (He, F.J., MacGregor, G.A., 2009. A comprehensive review on salt and health and current experience of worldwide salt reduction programmes). Alternatives include low-sodium bacon varieties, fresh pork belly, or plant-based bacon options. Health guidelines recommend limiting sodium intake to less than 2,300 milligrams per day for adults.
• High in Saturated Fat: Pork bacon is rich in saturated fat. Diets high in saturated fat can raise LDL ("bad") cholesterol levels, a risk factor for cardiovascular disease. (Siri-Tarino, P.W., Sun, Q., Hu, F.B., Krauss, R.M., 2010. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease). Leaner alternatives like turkey bacon, Canadian bacon, or plant-based options contain less saturated fat. Dietary guidelines suggest limiting saturated fat to less than 10% of daily calories.
• Processed Meat Classification and Nitrites: Bacon is classified as processed meat, often preserved with nitrates or nitrites, which can form potentially carcinogenic compounds (nitrosamines) under certain conditions like high-heat cooking. Regular consumption of processed meat is linked to increased risks of colorectal cancer and other chronic diseases. (Bouvard, V., et al., International Agency for Research on Cancer Monograph Working Group, 2015. Carcinogenicity of consumption of red and processed meat). Choosing nitrite-free bacon or limiting consumption to less than 50 grams per day are suggested strategies. Unprocessed meats or plant proteins are alternatives.

No, bacon is not considered a health-promoting food when consumed regularly. Bacon is classified as processed meat, with high levels of sodium and saturated fat. Studies consistently associate higher intake of processed meats like bacon with increased risk of cardiovascular disease, type 2 diabetes, and certain cancers, particularly colorectal cancer (Micha, R., Wallace, S.K., Mozaffarian, D., 2010. Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus). The high sodium content negatively impacts heart health by potentially raising blood pressure (Strazzullo, P., et al., 2009. Salt intake, stroke, and cardiovascular disease: meta-analysis of prospective studies). High saturated fat intake can adversely affect blood lipid profiles, further impacting cardiovascular wellness, and while bacon provides some protein and B vitamins important for energy and brain function, these do not outweigh the risks associated with processing, sodium, and fat content for overall health, including heart health and long-term disease prevention (Abete, I., Romaguera, D., Vieira, A.R., Lopez de Munain, A., Norat, T., 2014. Association between total, processed, red and white meat consumption and all-cause, CVD and cancer mortality: a meta-analysis of cohort studies).

Yes, bacon contains protein, but is not considered an optimal source compared to leaner options due to accompanying high fat and sodium levels. Pan-fried pork bacon provides about 37 grams of protein per 100 grams. Protein is essential for muscle synthesis, satiety, and numerous bodily functions (Paddon-Jones, D., et al., 2008. Protein, weight management, and satiety). Bacon does supply complete protein, meaning it contains all essential amino acids. However, the substantial amount of saturated fat and sodium in bacon diminishes potential benefits as a primary protein source. Research focusing on healthy dietary patterns emphasizes lean protein sources over processed, high-fat meats for better health outcomes (Mozaffarian, D., 2016. Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity). While bacon offers protein, relying on sources like poultry, fish, legumes, or lean unprocessed meats provides protein with less saturated fat and sodium (Layman, D.K., Evans, E.M., Erickson, D.H., Seyler, J., Weber, J., Bagshaw, D., Griel, A., Psota, T., Kris-Etherton, P., 2009. A Moderate-Protein Diet Produces Sustained Weight Loss and Long-Term Changes in Body Composition and Blood Lipids in Obese Adults).

Bacon calorie content changes substantially based on the cut of meat and resulting fat content. Streaky bacon, cut from the fatty pork belly, possesses the highest calorie count among traditional pork types, with a cooked slice containing about 37 calories. Pancetta, also from pork belly, has a similar high calorie profile. Slab bacon calories depend on slice thickness but mirror streaky bacon. Canadian bacon, derived from the lean pork loin, is much lower in calories, providing around 30 calories per ounce slice. Turkey bacon, made from leaner poultry, offers about 57 calories per slice, fewer than streaky bacon but more than Canadian bacon per gram due to processing. Plant-based bacon alternatives show the lowest calorie counts, falling between 20 and 40 calories per slice depending on the base ingredient and brand formulation. 

Macronutrients (protein, fat, and carbohydrates) in bacon scale directly with the bacon serving size. Doubling the amount of bacon consumed doubles the amount of protein, fat, and carbohydrates, along with the calories in that serving of bacon. One medium slice (8g) of pan-fried pork bacon contains 3g protein, 3.3g fat, and 0.1g carbohydrates. Consuming two medium slices (16g) provides double these amounts, 6g protein, 6.6g fat, and 0.2g carbohydrates. This proportional relationship applies to all types of bacon.

Yes, calories differ between raw and cooked bacon per unit of weight. The calories in raw bacon per 100g are 417. This compares to the cooked bacon calories which are 468 per 100g of pan-fried pork bacon. The higher calories in cooked bacon per 100g occur because cooking renders out a large amount of fat and water from the raw bacon. While a raw slice is heavier and has more total fat, the cooking process concentrates the remaining components (protein, remaining fat) into a smaller, lighter, cooked slice. Comparing equal weights after cooking shows the cooked bacon is more calorie-dense than the same weight of raw bacon due to the removal of water and some fat.

The history of bacon stretches back to ancient methods of preserving pork. Salting and curing pork belly, the cut used for most modern bacon, was practiced by the Romans and Greeks as a way to extend the meat's usability. The term "bacon" evolved from Proto-Germanic roots referring to the "back" of the pig, although early forms used different cuts. In medieval Europe, cured pork belly became a staple food for peasants. The practice of smoking the cured pork developed later, adding flavor and further preservation. Specific styles emerged regionally, like Italian pancetta (cured, unsmoked belly) and guanciale (cured pork jowl). In England, different cures and cuts like back bacon became popular. 

The development of standardized curing methods, including the use of nitrates/nitrites in the 20th century, led to the consistent streaky bacon common in the United States today. Dishes like the Full English Breakfast, featuring bacon prominently, evolved over centuries, while American creations like the BLT sandwich became iconic in the 20th century.