Bacon: Calories, Nutrition Facts, and Health Benefits (2026)

Bacon provides 87 calories and 5.9 g of protein per 2 slices cooked (16 g). It contains 6.7 g of fat, including 2.2 g of saturated fat, and 304 mg of sodium. With 0 g of carbohydrates, bacon does not impact blood sugar levels.

This page explores the nutritional profile of bacon, focusing on its calorie content, macronutrients, and health implications. It also examines how bacon fits into various dietary goals and compares it with other protein sources.

Bacon Nutrition Facts (Per Serving and Per 100 g)

The nutrition facts table provides a detailed breakdown of bacon's macronutrients and micronutrients per serving. This information is essential for understanding its dietary impact.

Values are for 2 slices cooked (16 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	87	541	4%
Protein	5.9 g	37.0 g	12%
Carbohydrates	0.2 g	1.4 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	6.7 g	42.0 g	9%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	90 mg	565 mg	2%
Saturated Fat	2.2 g	14.0 g	11%
Sodium	304 mg	1900 mg	13%
Selenium	7 mcg	45 mcg	13%

About 1% of bacon calories come from carbohydrates, 28% from protein and 71% from fat.

Bacon by Health Goal

The by-goal ratings highlight how bacon aligns with common nutritional objectives. These ratings can help guide choices based on individual dietary needs.

Goal	Rating	Why
Weight loss	Fair	87 calories per serving; leaner cuts are better for weight loss
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Fair	Processed and high in sodium and saturated fat; best eaten sparingly
Muscle gain	Good	High-quality complete protein at 5.9 g per serving

Bacon and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Bacon contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Bacon Compares to Other Protein Foods

The comparison table offers insights into how bacon stacks up against other protein foods. This can assist in making informed dietary decisions.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Bacon	541	37.0	42.0	14.0
Ham	145	18.0	6.0	2.0
Pork Chop	231	26.0	13.0	4.5
Steak	206	27.0	10.0	3.8

Bacon Myths, Checked

Bacon is fine in unlimited amounts on keto , Misleading. It fits low-carb diets but is high in sodium and saturated fat, so moderation still applies.

Turkey bacon is much healthier , Misleading. It has a bit less fat but is still processed and high in sodium.

How to Track Bacon

With bacon, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log bacon accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 2 slices of bacon?

Two slices of bacon contain 87 calories. This amount can vary slightly depending on cooking methods and specific brands.

Is bacon good for weight loss?

Bacon can be included in a weight loss diet if consumed in moderation. Its high fat content may contribute to satiety, but portion control is essential.

Can people with diabetes eat bacon?

People with diabetes can eat bacon, as it contains no carbohydrates. However, they should be mindful of sodium content and overall dietary balance.

How much protein is in bacon?

Bacon provides 5.9 g of protein per 2 slices. This makes it a good source of protein, though it should be balanced with other protein options.

Is bacon high in sugar?

Bacon is low in sugar, containing 0 g per serving. This makes it suitable for low-sugar diets.

Is bacon bad for you?

Bacon can be part of a balanced diet, but its high fat and sodium content may pose health risks if consumed excessively. Moderation is key.

Key Takeaways

• Bacon contains 87 calories per 2 slices cooked.
• Each serving provides 5.9 g of protein.
• Bacon has 6.7 g of fat, including 2.2 g of saturated fat.
• It contains 304 mg of sodium per serving.
• Bacon has no carbohydrates and does not raise blood sugar.
• Moderation is important due to its high fat and sodium content.