Calories in Bacon: Nutrition Facts for One Slice of Bacon

Bacon Nutrition Facts

Bacon is a processed meat made from cured and smoked pork belly. It's beloved for its savory umami flavor and crispy texture. But how many calories are actually in one slice of tasty bacon?

Calories in a Slice of Bacon

The number of calories in a slice of bacon can vary slightly depending on the exact brand, thickness, cooking method, and other minor factors. But on average, a single slice of pan fried bacon contains:

• 36-41 calories

So a typical 3-4 inch long, 1/16 inch thick slice of bacon has around 40 calories. Thinner bacon slices would be closer to 36 calories while thick cut bacon is around 41 calories per slice.

Bacon Nutrition Facts Per Slice

Here is the full nutrition data for a typical medium slice of pan fried bacon according to major government food databases:

• Calories: 40
• Fat: 3g
• Saturated Fat: 1g
• Carbohydrates: 0g
• Protein: 3g
• Cholesterol: 10mg
• Sodium: 190mg

As you can see, a slice of bacon is high in fat, sodium and cholesterol while providing protein. But with just 40 total calories and no carbs, its modest in its impact if eaten in moderation.

Calorie Range for Different Bacon Types

While 40 calories per slice is typical, the calorie count ranges higher or lower between different varieties of bacon:

• Extra thick cut bacon: 50 calories
• Regular sliced bacon: 36-44 calories
• Thin sliced bacon: 30 calories
• Turkey bacon: 20-35 calories

For precise calorie information, check the Nutrition Facts panel on the package of the exact bacon brand and cut you consume.

Bacon Fat and Calories

A major source of calories and fat in bacon comes from the pork fat marbling it contains. Heres an overview of how bacon fat impacts its nutritional value:

High in Fat

Over 50-60% of the calories in bacon come from fat. Regular sliced bacon contains around 3 grams of fat per medium slice, 1 gram of which is saturated. So eating bacon boosts your daily totals for both overall fat intake and unhealthy saturated fats in particular.

Fat Calories Add Up Fast

Fat provides 9 calories per gram, compared to just 4 calories per gram of carbs or protein. So the 3 grams of fat in a slice of bacon accounts for about 27 of its 40 total calories. This shows how fat is a major contributor to calories in fatty meats like bacon.

Can Cause Shrinkage

Bacon is prone to major shrinkage and fat loss during the cooking process. As the fat renders out, slices can lose 50% or more of their original size. While this may reduce overall fat per slice, it concentrates the calories into a smaller portion.

Healthier Bacon Options

Look for reduced fat or turkey bacon options to cut calories while still enjoying the signature bacon taste. Certain brands provide leaner varieties with fewer calories, less fat, and lower cholesterol.

Effects of Cooking Method on Bacon Calories

How you cook bacon also impacts its final calorie and fat totals. Compare nutrition figures for different bacon cooking methods below:

Pan Fried

The most common approach is pan frying slices in their own drippings or adding a bit of vegetable oil. Pan frying allows the pork fat to fully render for crisp bacon with 36-41 calories per slice depending on thickness.

Oven Baked

Baking bacon on a slotted sheet pan often leads to slightly less fat loss compared to frying. So the calorie count may end up a little higher at 41-44 calories per slice since more of the fat remains.

Microwaved

Microwaving bacon allows the pork fat to render while retaining moisture better than other cooking methods. Microwaved bacon nutrition ranges from 30-40 calories per slice depending on microwave wattage and cook time.

Air Fried

Modern air fryers can produce deliciously crispy bacon using little to no oil. Air fried bacon therefore often has marginally less fat and calories, around 36-40 calories per slice.

Nutritional Benefits of Bacon

When consumed in moderation, bacon provides some positive nutritional value:

Source of Protein

Protein is needed to build and repair tissues as well as making enzymes and hormones. The 3 grams of protein in a slice of bacon provides 6% of your Daily Value.

Contains B Vitamins

Bacon provides small amounts of B vitamins like B12, riboflavin, and niacin. B vitamins help convert nutrients into energy and maintain healthy skin and nerves.

Source of Selenium

Just one slice of bacon provides 6% of the Daily Value for selenium. This essential mineral supports thyroid function, fertility, and a healthy immune system.

Potential Bacon Health Risks

Eating too much bacon on the regular also poses some health concerns. Heres an overview of issues linked to high bacon intake:

Heart Disease and Cholesterol

The saturated fat and cholesterol in bacon raises LDL bad cholesterol levels in your blood. Over time, this accelerates fatty plaque deposits that clog arteries.

Increased Cancer Risk

Processed meats like bacon are considered carcinogenic by health authorities. Nitrites used to cure meats combine with amino acids to form compounds associated with several cancer types.

Higher Sodium Intake

A typical slice of bacon packs 190mg of sodium, 8% of your daily limit. Too much sodium retains fluid, strains blood vessels, and taxes your heart.

Weight Gain

At 36 to 50+ calories per slice, its easy to overdo your daily caloric intake when consuming multiple servings of bacon. Too many calories lead to expanding waistlines.

Is Eating Bacon Every Day Bad For You?

Daily bacon might sound like a dream come true for pork product fans. But consistently eating several slices of bacon every day does carry legitimate health implications over the long run.

Increased Risk of Chronic Illness

Compounds in frequently consumed processed meats like bacon raise your overall risk of heart disease, diabetes, and cancer according to major studies.

May Shorten Lifespan

Research reveals that daily consumption of processed red meat like bacon is associated with an estimated 50% increased risk of dying from any medical cause over an 18 year period.

Harder to Maintain Healthy Weight

Bacons fat, sodium, and calorie load make it easier to overconsume calories and gain excess fat over time when eaten daily.

Is Some Bacon Okay?

Bacon lovers need not despair. Enjoying a few slices of bacon here and there likely poses little health risk for most people. Lets explore sensible ways to incorporate modest bacon consumption into an overall balanced diet.

Occasional Treat

The healthiest approach is reserving those crispy pork strips as an occasional treat or indulgence. Use bacon as a delicious flavor boost just a couple of times per week rather than daily.

Small Servings

When you do cook bacon, use portion control to limit your serving size to just 2-3 slices at a time. Pair it with vegetables, fruits, whole grains and other nourishing foods.

Part of a Heart-Healthy Pattern

For overall cardiovascular wellness, focus on patterns of eating emphasizing plants, seafood, lean meats, low fat dairy, nuts, seeds, beans, and healthy oils like olive oil.

Tips for Healthy Bacon Consumption

If you cant imagine giving up delicious bacon completely but want to enjoy it more responsibly, these practical tips can help:

Choose Leaner Cuts

See if your grocery store offers less fatty bacon options like center cut or thinly sliced varieties with slightly lower calorie counts and fat per serving.

Measure Portions

Get an accurate kitchen scale and use it to weigh out reasonable one ounce cooked portions. This prevents greasy bacon creep from nibbling overdone servings.

Mix with Veggies

Create healthier bacon balanced meals by always pairing it with fiber and nutrient packed vegetables. Think bacon lettuce tomato sandwiches or breakfasts with spinach, kale or Brussels sprouts.

Avoid Bacon Extras

Skip loading your BLT or bacon cheeseburger with mayo, cheese, sugary sauces or other high fat, high calorie add-ons. Enjoy the subtle smoky flavor of high quality bacon instead.

Trim Visible Fat

Carefully cut away any large hunks of visible white pork fat before cooking to remove some excess calories and decrease shrinkage.

Healthy Bacon Recipe Inspiration

Here are some delicious recipe ideas for enjoying bacon as part of a balanced diet:

Broccoli and Bacon Salad

Chopped broccoli, carrots, nuts, and dried cranberries or cherries topped with a light vinaigrette and sprinkled with a few chopped bacon slices.

Chicken Bacon Ranch Wrap

A spinach herb wrap filled with grilled chicken, tomatoes, lettuce, low fat ranch dressing, cheddar cheese, and a couple pieces of crumbled bacon.

Roasted Brussels Sprouts and Bacon

Fresh Brussels sprouts halves tossed in olive oil then roasted in the oven until caramelized. Sprinkle with a little chopped bacon just before serving.

Quinoa Bacon Fried Rice

Toasted quinoa stirred together with sauteed peas, carrots, onions, scrambled eggs and bacon bits for a protein packed vegetarian fried rice alternative.

The Verdict on Bacon and Health

So how bad is bacon for you really? Bacon does contain high amounts of sodium, saturated fat, and cholesterol that can negatively impact heart health when consumed regularly. But incorporating 2-3 small servings per week as part of an overall nutritious diet is unlikely to pose major health risks for most people. Going easy on portion sizes, selecting leaner varieties, and always pairing bacon with vegetables and other whole foods helps balance things out.

If in doubt, talk to your doctor about how much bacon and other processed meats are right for your individual health status and diet needs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.