How Much Protein in a Slice of Bacon? What You Really Eat
A lot of people eat bacon for breakfast, but how much protein does it really have? There are approximately 2 to 3 grams of protein in a slice of cooked bacon, depending on the cut and brand. It's not the best source, but it can help you get the protein you need every day.
This article will talk about the protein content of bacon, compare it to eggs, go over some health facts, and then show you some better bacon options from FullyHealthy. Let's get to the truth.
How Much Protein in a Slice of Bacon?
So many people want bacon for breakfast, but they're not sure how much protein it gives them. About 2 grams of protein are in a single slice of pork bacon. Plus, if you eat it with other foods like eggs or seeds, it will still help you meet your daily protein needs.
Quick Answer: Bacon Protein Content & Bacon Nutrition Facts at a Glance
Bacon is known for its taste rather than its health benefits. The nutrition facts for bacon say that most of its calories come from fat, not protein.
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Protein in 1 slice: About 2 grams
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Calories per slice: Around 40
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Macronutrients: High in fat, almost zero carbs, low in protein
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Source: Data from USDA FoodData Central
What Affects the Protein in Bacon?
The protein content doesn't change much, but the way the food is cooked and the type of bacon can make a difference.
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Cooking method: Using an air fryer, oven, or microwave won’t change protein much—but can reduce fat.
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Bacon type: Turkey bacon typically has fewer calories and less fat than pork bacon, but its protein content per slice can be similar or slightly higher depending on the brand.
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Draining tip: Placing bacon on paper towels after cooking helps remove extra oil and fat.
Is Bacon a Good Protein Source?
There is protein in bacon, but it's not the best food to eat if you want to build a high-protein diet. It has a lot of salt, fat, and preservatives like sodium nitrite, which can be bad for you if you eat it too often.
Bacon’s Nutritional Strengths
Although bacon has been processed, it still has some good nutrients that can help with nutrition and energy when eaten in small amounts.
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Micronutrients: Contains small amounts of selenium, potassium, and B vitamins.
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Fat quality: Bacon contains some monounsaturated fat, but also significant saturated fats, unlike olive oil which is predominantly monounsaturated.
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Low carb: Bacon has almost no carbs, which makes it popular in keto diets.
The Downside of Processed Meats
It's not good for your health to eat a lot of processed meats like bacon. This is because of the salt and preservatives that are added, especially when cooked quickly in a frying pan.
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Sodium nitrite risk: Used to keep bacon fresh, but linked to certain health concerns.
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Disease risk: Too much bacon may raise your chance of cholesterol issues, heart disease, or cancer.
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Tip: Always eat bacon in moderation, not every day.
How Much Protein Is in 2 Eggs and 2 Slices of Bacon?
This is a common breakfast mix, but does it have a lot of protein? Yes. Eggs give it most of its protein, and bacon gives it flavor and fat. All of them together make a meal that is filling but high in calories.
Nutritional Breakdown of This Breakfast Combo
Two eggs and two bacon slices typically contain about 220–250 calories and 16–18 grams of protein, depending on the preparation method.
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From eggs: 12 grams of protein
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From bacon: 4 grams of protein
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Added fat: Comes from bacon and cooking oil
Comparing Protein to Other Popular Breakfasts
There are healthier options that have the same amount of nutrition or more. You can swap out bacon for ham, seeds, or nuts to keep the protein level high while cutting back on salt and fat.
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Try this: Eggs with tomato, spinach, and whole-grain toast.
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Better fats: Replace bacon with avocado or drizzle olive oil on toast.
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Smart swap: Use turkey bacon or lean ham to cut down on calories and salt.
How Much Protein Is in 2 Slices of Cooked Bacon?
If you eat more than one slice of bacon, it's helpful to know how much protein is in each one. It depends on how they're cooked, but two cooked strips of pork bacon have about 4 grams of protein. Even though it's not much, adding it to foods like eggs or baked potatoes still counts as protein for the day.
Straight Answer: 2 Slices = 4 Grams of Protein
The fat content in bacon significantly reduces with cooking, while protein content remains relatively stable, though minor losses can occur depending on cooking method. How the pig's belly is cut and cured can have a small effect on how healthy the meat is in the end.
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Protein content: Around 4 grams per 2 cooked strips
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Serving size: Usually equals about 80 calories
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Fat content: Draining after cooking reduces the fat you eat.
How Cooking Affects Nutrition
When you cook bacon the right way, it's safer and better for you. Overcooking in a pan can lead to burn risks and lower food safety. Bacteria may also be on bacon that isn't cooked all the way through.
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Best practices: Cook until crispy but not burned
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Safe methods: Use an oven or microwave for more control
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Fat reduction: Let bacon rest on paper towels to absorb extra grease
What Can FullyHealthy Do for You?
Here at FullyHealthy, you can find healthier bacon-style snacks that don't have any extra chemicals. Their food is good for people on special diets and for people who want real food that is good for them.
A Trusted Source for Clean, Allergy-Friendly Foods
FullyHealthy helps you eat better by selling foods that are easier for your body to absorb and don't contain any unhealthy ingredients. Their main focus is on natural minerals and better sources of protein.
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Food options: Paleo, gluten-free, and AIP-compliant.
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Ingredient quality: Free from harmful preservatives and additives.
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Benefits: Helps support better digestion and long-term wellness.
Top Bacon-Inspired Snacks Worth Trying
You should use these instead of those to top pizza, salads, or even a loaded baked potato. They taste like bacon but are made with better ingredients.
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Epic Beef Apple Bacon Bar: Made with grass-fed beef, dried apple, and no added sugar.
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Epic Smoked Maple Bacon Bar: A flavorful mix of pork and maple for on-the-go snacking.
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Epic Hickory Smoked Bacon Bits: Marketed as free from artificial flavors and heavily processed ingredients, but it's advisable to check the label for confirmation.
Final Thoughts
Even though bacon tastes good and makes a lot of meals more interesting, it's not the best way to get protein. One slice of pork bacon has about 2 grams of protein, and two slices only have 4 grams.
You can eat bacon as long as you don't eat too much of it and pair it with healthier foods. If you buy processed meat, you should always read the label to see if it has nitrates or other preservatives.
FAQs
What is an example of bacon in a high-protein meal?
Eggs with bacon and avocado on whole grain toast is one example of a protein-rich meal.
Can bacon be part of a healthy life?
Yes, bacon can fit into a balanced life when eaten in small amounts and not daily.
Are nitrates bad in bacon?
Cured meats often contain nitrates or nitrites, which may form potentially harmful nitrosamines during high-heat cooking. Choosing nitrate-free or minimally processed options can reduce this risk.
Is there protein present in cooked bacon strips?
Yes, protein is present in cooked bacon strips, about 2 grams per slice on average.
Are nitrates always present in pork bacon?
In many pork bacon products, nitrates are present, unless labeled “nitrate-free.”
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