News of Health / Nutrition Facts Library
Bacon Nutrition Facts: Is Bacon Good for You?
Cooked bacon is high in protein and a source of several minerals and B vitamins, including selenium, phosphorus, and niacin. However, it is also very high in calories, sodium, and saturated fat. A 100-gram serving contains 95% of the daily value for sodium and 71% for saturated fat. Whether bacon fits into your diet depends on portion size and what you eat the rest of the day.
Per 100 g · Pork, cured, bacon, cooked, baked
What stands out in bacon
- High in protein. A 100-gram portion of cooked bacon provides 35.7 grams of protein, which is 71% of the recommended Daily Value (DV).
- Very high sodium content. This serving size contains 2,193 mg of sodium. This amount represents 95% of the Daily Value.
- High in saturated fat. Cooked bacon has 43.3 grams of total fat per 100 grams, of which 14.2 grams is saturated fat, meeting 71% of the DV.
- Source of vitamins and minerals. Bacon is high in selenium (107% DV), niacin (66% DV), vitamin B12 (48% DV), and phosphorus (40% DV) per 100 grams.
What to keep in mind
- Keep an eye on portion sizes, as bacon is high in calories, with 548 kcal per 100 grams.
- It is very high in sodium, providing 95% of the daily limit in a 100-gram serving.
- The saturated fat content is also high, at 71% of the daily value.
Bacon nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 548 kcal | – |
| Protein | 35.7 g | 71% |
| Total fat | 43.3 g | 55% |
| Saturated fat | 14.2 g | 71% |
| Monounsaturated fat | 19.1 g | – |
| Polyunsaturated fat | 4.9 g | – |
| Cholesterol | 107 mg | 36% |
| Carbohydrate | 1.4 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 12.5 g | – |
| Sodium | 2,193 mg | 95% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 539 mg | 11% |
| Calcium | 10 mg | 1% |
| Iron | 1.5 mg | 8% |
| Magnesium | 30 mg | 7% |
| Phosphorus | 506 mg | 40% |
| Zinc | 3.4 mg | 31% |
| Copper | 0.18 mg | 20% |
| Manganese | 0.02 mg | 1% |
| Selenium | 59 mcg | 107% |
| Vitamin A (RAE) | 11 mcg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.32 mg | 2% |
| Vitamin K | 0.1 mcg | 0% |
| Thiamin (B1) | 0.35 mg | 29% |
| Riboflavin (B2) | 0.25 mg | 19% |
| Niacin (B3) | 10.6 mg | 66% |
| Vitamin B6 | 0.31 mg | 18% |
| Folate (DFE) | 2 mcg | 0% |
| Vitamin B12 | 1.2 mcg | 48% |
| Choline | 119 mg | 22% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Bacon by portion
The nutrition facts change significantly with portion size. A single cooked slice of bacon, weighing about 8 grams, has 44 calories, just under 3 grams of protein, and 3.5 grams of fat. A larger 3-ounce serving provides 466 calories, over 30 grams of protein, and about 37 grams of fat. Both of these portion sizes contain 0 grams of sugar and 0 grams of dietary fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 3 oz | 85 g | 466 | 30.3 g | 1.2 g | 0 g | 36.8 g |
| 1 slice cooked | 8.1 g | 44 | 2.9 g | 0.1 g | 0 g | 3.5 g |
How bacon compares with other meats
Compared to other meats on this site, this form of cooked bacon ranks highest for calories, total fat, protein, sodium, and selenium. For example, its 548 calories per 100 grams is more than double the amount in ground beef (250 kcal) or sirloin steak (187 kcal). It is also much higher in fat than lamb, ground beef, or beef liver. Unlike those other red meats, which have no carbohydrates, bacon contains a small amount (1.4 grams per 100g). Its iron content ranks lower than that of many other meats.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Bacon | 548 | 35.7 g | 1.4 g | 0 g | 43.3 g |
| Lamb | 283 | 24.8 g | 0 g | 0 g | 19.6 g |
| Ground Beef | 250 | 25.9 g | 0 g | 0 g | 15.4 g |
| Beef Liver | 191 | 29.1 g | 5.1 g | 0 g | 5.3 g |
| Sirloin Steak | 187 | 29.5 g | 0 g | 0 g | 6.7 g |
Quick answers
How many calories are in a slice of bacon?
Based on USDA data, one cooked slice of bacon (8.1 grams) has 44 calories.
How much protein is in bacon?
A single slice of cooked bacon contains about 2.9 grams of protein. A 3-ounce serving has 30.3 grams of protein.
Does bacon have any carbs or sugar?
Cooked bacon is very low in carbohydrates, with about 0.1 grams per slice. It contains 0 grams of total sugars and 0 grams of dietary fiber.
When to talk to a doctor or dietitian
- At 539 mg of potassium per 100 g, bacon is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- With 2,193 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how bacon fits your situation.
Last updated October 21, 2026