Arianna Foster
Published by Arianna Foster
Last Updated On: June 18, 2022

I’ve been on a carnivore diet for over a decade, so I know it’s all about balance and eating healthy. As a huge bacon lover, I wanted to check how much bacon is too much.

I did some research on how many calories a slice of bacon has. I talked with a nutritionist friend and checked the studies done on bacon. Here’s everything you should know about the number of calories in bacon, including some healthy bacon alternatives.

Summary of the Key Findings

  • Bacon has a high-calorie content.
  • Bacon’s nutrition facts include a calorie count of 46, a fat count of 4g, and some vitamins and minerals.
  • How many calories you can eat depends on the average weight, your daily diet, and other food nutrition facts.

Calories in One Piece of Bacon

Bacon wrapped sausage on a tray

One slice of cooked bacon has about 46 calories [1]. Out of these 46 calories, 65% come from fat. For example, here’s how many carbs an average brunch has: if you eat 4 slices of bacon, you’ll consume about 185 calories.

Recommended calorie intake for men is 2500 calories a day, and 2000 for women, so looking at this, you can eat several cooked slices of bacon a day [2].

Bacon is also rich in proteins. One slice of bacon has around 4g of protein, which means that about 30% of calories in bacon come from protein. The rest of the bacon calorie count comes from carbohydrates, which fuel cells in your body.

“You can add bacon to salad, or have a side of bacon with breakfast occasionally, provided it’s part of a healthy and balanced diet. Bacon is rich in vitamins and minerals, and leaner cuts will cut on fat and calories.”

- StreamingWell

Tech, Crypto, and Lifestyle, YouTube Channel

Another important consideration when checking how many calories a slice of bacon has is the kind of bacon you’re eating and how many grams it has. Some bacon is sweeter than others, which means you’ll ingest more sugar, which in turn means more calories. The rule is the more savory your bacon, the fewer calories.

Fat in One Piece of Bacon

The bad news for bacon lovers is that bacon strips are rich in fat.

Fat is a crucial part of our diet as it helps absorb vitamins and minerals. However, only 20% to 35% of our calories should come from fat. If you eat a lot of food with more than 50% calories from fat, bacon being one of them, you’ll be at risk of obesity and other diseases.

Let’s go back to the recommended daily intake of calories: 2500 for men and 2000 for women. This means you need from 44 to 78g of fat a day.

One medium slice of pan-fried bacon has 4g of fat, so you’ll be fine if you eat several slices of air-fried or grilled bacon.

Bacon is also rich in saturated fat, and this is the bad kind of fat. It influences your cholesterol levels and can cause clogged arteries and heart disease. Only 7% of total calorie intake should be from saturated fat [3]. If you eat 2,000 calories a day, this means you can consume 15g of saturated fat a day. One-third of the total fat amount in a medium slice of bacon has this kind of fat. This means one pan-fried bacon slice has about 1g of unhealthy fat.

Vitamins and Minerals in One Piece of Bacon

Bacon isn’t very rich in vitamins and minerals. It has small amounts of vitamins B3, B6, and B12, selenium, and zinc minerals.

However, bacon has a high sodium content. Sodium is crucial for nerve and muscle function and for keeping body fluids balanced. But, too much sodium can be bad for you. It can cause high blood pressure and stroke [4].

One slice of pan-fried bacon has 194mg of sodium and recommended sodium intake is about 2,300mg a day [5].

Bacon Alternatives

Bacon and cheese on bread

Bacon is rich in fat and calories, so general nutrition advice is not to eat it too often. However, you can opt for leaner versions, such as Canadian bacon or turkey bacon.

Canadian bacon has 2g of fat and only about 20 calories [6].

Another good option is soy-based bacon, which you can eat pan-fried as well. One medium slice of soy bacon has 1g of fat and 20 calories [7]. This bacon is even better than Canadian as it doesn’t have any unhealthy fat.

Or, if you don’t want to give up pork bacon, try to eat more whole wheat bread instead of white bread and less processed meats. Combine bacon with healthy side dishes, such as a baked potato instead of a fried one.

FAQs

How Many Calories Are in 2 Slices of Bacon?

There are 90 calories in 2 slices of bacon.

How Many Calories Are in 2 Slices of Thicker Bacon?

There are 130 calories in 2 slices of thicker bacon.

Is Bacon Good for Weight Loss?

Yes, bacon can be good for weight loss. It can help cut cravings.

How Many Slices of Bacon Should You Eat?

The more slices of bacon you eat, the more calories you’ll ingest. A medium slice of bacon cooked in a frying pan will have significantly more calories than one slice of Canadian bacon.

If you’re trying to have a healthy diet, you should consult a nutritionist. They can provide a calorie breakdown, general nutrition advice, and tell you how many total calories you should consume.

If you’re on the lookout for healthy cuts of meat, check out our ButcherBox and their premium bacon that’s been a favorite of mine for a while now. Not only is bacon one of their most popular products but it also comes from pasture-raised and grass-finished animals, free of nitrates and added sugar.


References:

  1. https://www.calorieking.com/us/en/foods/f/calories-in-pork-bacon-broiled-or-pan
  2. https://health.clevelandclinic.org/how-many-calories-a-day-should-i-eat/
  3. https://my.clevelandclinic.org/health/articles/17281-heart-healthy-eating-to
  4. https://pubmed.ncbi.nlm.nih.gov/12574092/#:~:text
  5. https://www.fda.gov/food/nutrition-education-resources-materials/sodium
  6. https://www.nutritionix.com/food/canadian-bacon
  7. https://www.myfitnesspal.com/food/calories/lightwise-soy-bacon-36953046

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