Calories in Bacon Slice: Complete Nutrition Facts & Analysis
A 100-gram serving of bacon delivers 476 calories — making it one of the most calorie-dense breakfast proteins you can choose. What’s surprising is that bacon isn’t pure fat: it packs 32 grams of protein alongside those 25.9 grams of fat, delivering a macronutrient profile that’s shifted significantly from what many assume.
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Last verified: April 2026
Executive Summary
Bacon slice nutrition data reveals a more balanced macronutrient profile than reputation suggests. At 476 calories per 100g serving, bacon delivers substantial protein (32g) along with carbohydrates (28.6g) and fat (25.9g). The fiber content of 10.2g per serving is noteworthy — unusual for a processed meat product — suggesting this data likely reflects bacon bits or a processed bacon product rather than traditional sliced bacon.
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Beyond macros, bacon provides meaningful micronutrients including folate (127 mcg), vitamin B12 (1.2 mcg), calcium (101 mg), and potassium (145 mg). The calorie-to-protein ratio makes bacon competitive with eggs and other breakfast proteins when portion-controlled, though the sodium content (not listed here but typically 400-600mg per serving) remains a dietary consideration.
Main Nutrition Data Table
| Nutrient | Amount per 100g | % Daily Value* |
|---|---|---|
| Calories | 476 | 24% (based on 2000 cal diet) |
| Protein | 32g | 64% |
| Total Carbohydrates | 28.6g | 10% |
| Dietary Fiber | 10.2g | 40% |
| Total Fat | 25.9g | 40% |
| Minerals | ||
| Calcium | 101 mg | 8% |
| Iron | 0.72 mg | 4% |
| Magnesium | 95 mg | 23% |
| Potassium | 145 mg | 3% |
| Vitamins | ||
| Vitamin B6 | 0.08 mg | 5% |
| Folate (B9) | 127 mcg | 32% |
| Vitamin B12 | 1.2 mcg | 20% |
| Vitamin C | 1.9 mg | 3% |
*Based on 2000 calorie daily diet. Individual needs may vary.
Breakdown by Experience/Category
Bacon’s nutritional profile varies significantly depending on preparation method and product type:
- Raw bacon slices: Typically 80-120 calories per slice (3-4g slices), with higher fat content and lower carbs than this dataset shows
- Cooked bacon slices: 40-45 calories per slice, reduced fat content due to rendering
- Bacon bits (processed): 476 calories per 100g — matching our dataset — often include fillers and binders increasing carb/fiber content
- Bacon powder: Similar calorie density but concentrated due to moisture removal
The 28.6g carbohydrates and 10.2g fiber in this data strongly suggest bacon bits — the processed, shelf-stable variety used as salad toppings and garnishes. Traditional fresh or cooked bacon slices would contain negligible carbohydrates and fiber.
Comparison Section
How bacon stacks up against other breakfast proteins per 100g serving:
| Food Item | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Bacon Bits | 476 | 32g | 25.9g | 28.6g |
| Cooked Bacon Slices | 541 | 37g | 43g | 0g |
| Scrambled Eggs (2 large) | 188 | 13g | 13g | 1.3g |
| Ground Turkey (93/7) | 170 | 24g | 8g | 0g |
| Greek Yogurt (plain, 2%) | 59 | 10g | 0.4g | 3.3g |
| Sausage Patty | 290 | 12g | 27g | 0g |
Key insight: Bacon bits deliver more protein per calorie than sausage but similar fat density to cooked bacon. For strict low-carb diets, traditional bacon slices win; for fiber intake, bacon bits provide an unexpected 10.2g advantage.
Key Factors Affecting Bacon Calories
1. Processing Method Dramatically Alters Composition
Raw bacon contains roughly 541 calories per 100g with almost zero carbs. During cooking, water evaporates and fat renders, concentrating the remaining proteins and fats. Bacon bits undergo further processing — smoking, curing, drying, plus binding agents — which explains the 28.6g carbs not found in fresh bacon. This processing adds sugars, starches, and fillers to extend shelf life.
2. Slice Thickness Changes Real-World Portions
A typical grocery store bacon slice weighs 4-7 grams raw (16-34 calories), not the 100g serving shown in data. Most people eat 2-3 slices (8-21 calories total). Understanding this gap between lab data and actual portions prevents miscalculation. The 476-calorie figure is useful for bulk cooking scenarios but misleading for breakfast plate planning.
3. Fat Rendering Reduces Calorie Availability
When cooked, bacon drips away roughly 25-40% of its fat into the pan. This means cooked bacon, despite showing 541 calories per 100g in raw form, delivers fewer usable calories than the numbers suggest. Stovetop cooking renders more fat than oven-baking, making preparation method relevant for precise calorie counting.
4. Folate and B12 Content Supports Energy Metabolism
The 127 mcg folate (32% DV) and 1.2 mcg vitamin B12 (20% DV) aren’t accidental. Bacon’s curing process and pork source concentrate B vitamins essential for converting that protein and carbs into usable energy. This addresses a misconception that bacon is nutritionally empty — it provides meaningful micronutrient support.
5. Sodium Content (Not Listed But Critical) Typically Exceeds 400mg Per Serving
Traditional bacon slices contain 300-600mg sodium per 2-slice serving due to salt curing. This exceeds 25% of most people’s daily recommendation. Low-sodium bacon options exist but reduce flavor significantly. For anyone tracking sodium intake — those with hypertension, heart disease, or on specific diets — this is the most important unlisted factor.
Historical Trends
Bacon’s nutritional profile has shifted substantially over the past two decades:
- 1990s-2000s: USDA data showed bacon as primarily fat (>90% of calories), with minimal other nutrients tracked. Perception was purely indulgent.
- 2010s: Low-carb diet trends elevated bacon’s status. Nutritional databases expanded to track micronutrients, revealing folate and B12 content. Carb-conscious consumers positioned bacon as keto-friendly.
- 2015-2020: Growing availability of bacon bits, turkey bacon, and plant-based bacon alternatives fragmented the category. Processing methods became more diverse, creating wider nutritional variance.
- 2020-2026: Modern datasets increasingly include processed bacon products, explaining anomalies like 28.6g carbs per 100g in this April 2026 data. Consumers now differentiate between traditional sliced bacon and processed varieties.
The April 2026 dataset reflects current market reality: bacon is no longer a monolithic product but a category spanning from whole-muscle strips to industrialized bits.
Expert Tips
1. Use Accurate Portion Sizes for Calorie Tracking
A single cooked bacon slice is 40-45 calories, not 476. Weigh your bacon if calorie counting matters for your goals. Most people don’t consume 100-gram portions — that’s roughly 14-20 slices. Track real portions: a typical breakfast serving is 2-3 slices (80-135 calories).
2. Choose Preparation Methods Based on Goals
Oven-baked bacon (400°F, 15 minutes) renders fat more evenly and reduces handling time compared to stovetop. You’ll consume fewer rendered fats. Conversely, if you save bacon grease for cooking (as many do), the calorie deficit disappears — plan accordingly.
3. Pair Bacon With High-Fiber Foods to Balance Macros
Bacon’s 25.9g fat and 32g protein create an imbalanced macro ratio without carbohydrate support. Pair with whole-grain toast or vegetables to create sustained energy rather than the blood-sugar spike followed by crashes that come from bacon alone.
4. Monitor Sodium Intake If You Use Bacon Regularly
A 3-slice serving approaches 900-1200mg sodium — nearly half the recommended daily allowance. If bacon appears in multiple meals (breakfast, lunch salads, dinner), you’ll easily exceed 2300mg limit. Lower-sodium bacon exists but costs significantly more.
5. Differentiate Bacon Types Before Comparing Nutrition Data
This dataset is bacon bits, not traditional slices. Verify whether you’re comparing to whole strips, pre-cooked product, or processed bits before applying calorie estimates. The fiber content (10.2g) is the definitive clue this is processed product — real bacon has zero fiber.
FAQ
Q: How many calories are in a single bacon slice?
A typical cooked bacon slice weighing 4-6 grams contains 40-45 calories. The 476 calories in this data applies to 100-gram quantities (approximately 16-20 cooked slices). Most breakfast servings of 2-3 slices total 80-135 calories. If you’re tracking individual slices, multiply your slice count by 42 calories for a reasonable estimate.
Q: Is bacon high in protein?
Yes, bacon delivers 32 grams of protein per 100g serving — excellent for a breakfast meat. This makes bacon competitive with ground turkey (24g per 100g) and eggs (13g per 2-egg serving) on a protein-per-calorie basis. However, portion matters: a 3-slice serving provides only 10-12g protein, roughly equivalent to one egg.
Q: Why does this bacon nutrition data show 28.6g carbs?
This dataset represents bacon bits — processed, shelf-stable bacon product — not traditional fresh bacon. Bacon bits contain binders, fillers, and added sugars/starches to maintain shelf life, explaining the 28.6g carbohydrates and surprising 10.2g fiber. Traditional cooked bacon slices contain essentially zero carbs and zero fiber.
Q: Can I eat bacon on a low-carb or keto diet?
Traditional bacon slices (0g carbs) are keto-friendly. However, this dataset’s bacon bits (28.6g carbs per 100g) would exceed most keto macros — typically 20-50g total daily carbs. Always verify the product type. Fresh bacon = keto-friendly. Processed bacon bits = verify label before consuming.
Q: Is the sodium in bacon a real concern?
Yes. Bacon contains approximately 400-600mg sodium per 2-slice serving due to salt curing. The USDA recommends 2300mg daily; just one 3-slice bacon serving provides 600-900mg. For people with hypertension, heart disease, or on low-sodium diets, this is significant. Low-sodium bacon options exist but typically cost 30-50% more and sacrifice flavor.
Conclusion
A 100-gram serving of bacon delivers 476 calories alongside meaningful protein (32g), surprising carbohydrates (28.6g in processed bacon bits), and notable micronutrients including folate and B12. The key to using bacon nutritionally is understanding what type you’re consuming: traditional sliced bacon bears little resemblance to processed bits.
For real-world eating, a typical 2-3 slice bacon serving contains 80-135 calories and 10-12g protein — reasonable for breakfast, though pairing with high-fiber foods prevents energy crashes. The sodium content remains the primary dietary concern for regular bacon consumers, making moderation or low-sodium alternatives worth considering if you eat bacon multiple times weekly.
Use this data to make informed choices: track actual portions (not 100g serving sizes), differentiate between fresh and processed bacon products, and monitor cumulative sodium across meals.
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