Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is bacon?

Is bacon healthy? It can fit a healthy diet as an occasional food. Bacon scores 11/100 on the HowHealthyIs Score: 100 g provides 468 kcal, 34 g protein and 499 mg potassium. Bacon is cured, processed meat: tasty in small amounts but high in salt and saturated fat. Source: USDA FoodData Central.

  • High in protein
  • Source of potassium
  • High in saturated fat
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Bacon ranks higher than 11% of them.

Counts in favor (% daily value per 100 kcal)

  • Protein14%
  • Potassium2%
  • Magnesium2%
  • Iron1%
  • Vitamin E1%
  • Vitamin A0%
  • Calcium0%
  • Fiber0%
  • Vitamin C0%

Counts against

  • Saturated fat13%
  • Added sugars0%
  • Sodium16%

Raw NRF9.3: 21 minus 28 = -8. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in bacon?

Calories112kcal
Protein8.1g
Carbohydrates0.4g
Fat8.4g
Fiber0g
Sugars0g
Nutrition facts for bacon. Per 100 g and for the selected portion (24 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories468 kcal112 kcal
Protein34 g8.1 g16%
Carbohydrates1.7 g0.4 g0%
Fiber0 g0 g0%
Sugars0 g0 g
Added sugars0 g0 g0%
Fat35 g8.4 g11%
Saturated fat12 g2.9 g14%
Vitamins
Vitamin A11 µg2.6 µg0%
Vitamin C0 mg0 mg0%
Vitamin E0.4 mg0.1 mg1%
Minerals
Calcium11 mg2.6 mg0%
Iron0.9 mg0.2 mg1%
Potassium499 mg120 mg3%
Magnesium31 mg7.4 mg2%
Sodium1684 mg404 mg18%

Source: USDA FoodData Central, "Pork, cured, bacon, pre-sliced, cooked, pan-fried" (FDC 168322). Values rounded.

Why is bacon good for you?

  • 8.1 g protein in 3 slices, 16% of the daily value. Protein contributes to the maintenance of muscle mass.

Good ways to use it

  • Flavoring a dish in small amounts
  • An occasional breakfast

What should you watch out for?

  • The WHO classes processed meat as a cause of colorectal cancer, with risk rising with the amount eaten. Keep it occasional.

What can you eat instead of bacon?

Foods you can use the same way with a higher HowHealthyIs Score.

Turkey breast

147 kcal per 100 g

54

High in protein, Low fat

Eggs

143 kcal per 100 g

40

High in protein, Source of vitamin A

How does bacon compare?

Common questions about bacon

How many calories are in bacon?
100 g of bacon has 468 kcal. A typical portion, 3 slices (24 g), has about 112 kcal.
How much protein is in bacon?
Bacon has 34 g of protein per 100 g, or about 8.1 g in 3 slices.
Is bacon good for weight loss?
Bacon is fairly calorie-dense (468 kcal per 100 g), so portion size matters more than the food itself. 3 slices is about 112 kcal.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Pork, cured, bacon, pre-sliced, cooked, pan-fried", FDC ID 168322. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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