As a complete protein source, bacon has all nine essential amino acids and is a good source of protein. Low in carbohydrates, a slice of bacon has three grams of protein and zero carbohydrates. It is a low-carb and low-glycemic food making it ideal for incorporating in low-carb diets.
Bacon is high in fat and is thought to be an unhealthy food that should only be eaten in small amounts to avoid health problems like heart disease and obesity. It is also very high in sodium. A slice of cured bacon cooked in the microwave contains 1. 9 grams of protein and 1. 9 grams of fat, while roasted or fried bacon contains 2. 96 grams of protein and 3. 34 grams of fat.
The fat in bacon is both saturated and unsaturated and one slice contains about 0. 6 grams of saturated fat when cooked in the microwave, and 1. 1 grams when pan-fried. A slice of bacon pan-fried contains 43 calories, 185 milligrams of sodium, and a milligram of calcium. There are 25 calories, 104 mg of sodium, and 1 mg of calcium in a slice of bacon cooked in the microwave.
There are many kinds of bacon, and some are healthier than others. 100 grams of boiled collar joint, which is what some bacon is made of, has iron, niacin, and vitamins B1 and B2. 100 grams of grilled gammon rasher, which is bacon made from the back legs’ tops, is full of iron, vitamin B1, and vitamin B2. A lot of niacin, vitamin B1, vitamin B2, iron, zinc, copper, and selenium can be found in 100 grams of fried streaky bacon.
Bacon in general is high in micronutrients. One slice of bacon contains 5 micrograms of selenium, 0. 9 micrograms of niacin, 43. 5 micrograms of phosphorous. Small amounts of iron, zinc, potassium, calcium, choline, folate, vitamin A, and vitamin B12 can also be found in bacon.
Bacon is a breakfast staple for many people. The savory, salty taste of crispy bacon is hard to resist. However, with the average American consuming over 3,400 mg of sodium per day, double the recommended limit, it’s important to pay attention to sodium content, even in small amounts of food. In this article, we’ll take a close look at just how much sodium is packed into two slices of bacon.
Sodium’s Role in the Body
Sodium is an essential mineral that plays several important roles in the body:
- It helps maintain fluid balance and is key to muscle and nerve function.
- It’s involved in regulating blood pressure and blood volume.
- It supports the work of electrolytes that carry electrical impulses in the body.
However, most Americans consume way more sodium than needed. The recommended daily limit for sodium is 2,300 mg, but the average intake is over 3,400 mg Eating too much sodium can lead to high blood pressure, heart disease, stroke, and other health problems It can also cause bloating.
So pay attention to sodium counts, even when eating small amounts of food. It all adds up. Understanding exactly how much sodium is in the foods you eat allows you to make better choices and balance your sodium intake.
How Much Sodium is in Two Slices of Bacon?
Now let’s zero in on the sodium content of two slices of bacon.
There are a few factors that impact just how much sodium will be in two slices of bacon
- Type of bacon (thick cut, regular, turkey)
- Whether it is cured or uncured
- Brand or source
- Serving size
To get an idea of the sodium content, we’ll look at nutrition info for two common serving sizes of cured bacon from major food databases:
2 medium slices of cured pork bacon (about 28g each)
- FatSecret: 370mg sodium
- MyFitnessPal: 350mg sodium
-Nutritionix: 300mg sodium
Average sodium for 2 medium slices: 340mg
2 slices of cured bacon (54g total)
- EatThisMuch: 0mg sodium
- Nutritionix: 580mg sodium
Average sodium for 2 regular slices: 290mg
So as you can see, even two small-to-medium slices of cured bacon contain between 300-400mg sodium, giving you 13-17% of the daily recommended value.
While turkey bacon and uncured bacon contain less, most bacon still packs a sodium punch.
Recommended Sodium Intake
How does this sodium count fit into your day?
The 2015-2020 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300mg per day. That’s equal to about 1 teaspoon of salt.
However, research shows that an ideal limit for most adults is actually around 1,500 mg per day, according to the American Heart Association.
People with high blood pressure may be advised to limit sodium even further, to 1,000 mg a day.
Either way, the 300-400mg of sodium in just two slices of bacon takes a big bite out of the daily recommendation.
To stay within the 1,500mg limit, you’d have just 1,100-1,200mg remaining for all your other foods that day. Even with the 2,300mg cap, you’d only have about 1,900mg left over.
So you can see how important it is to track sodium counts in everything you eat, even foods like bacon that don’t taste extremely salty.
High Sodium Foods to Watch Out For
Bacon is far from the only culprit when it comes to sneaky sources of sodium. Here are a few other foods that can rack up the salt:
- Sandwiches and wraps
- Pizza
- Poultry like chicken and turkey
- Cheese
- Cured meats like sausage, ham, and deli meats
- Condiments like ketchup, mustard, and soy sauce
- Canned foods like soups and vegetables
- Frozen meals
- Restaurant/fast foods
- Salad dressings
- Bread and rolls
- Snack foods like chips, pretzels, and crackers
Pretty much any pre-packaged or convenience food tends to be high in sodium. Cooking fresh foods at home makes it easier to control the amount of salt added.
Tips to Reduce Sodium
If you love bacon but want to watch your sodium intake, here are some tips:
- Choose lower-sodium turkey or uncured bacon when possible
- Eat smaller serving sizes (1 slice instead of 2)
- Limit other high-sodium foods for rest of day
- Boost flavor with herbs, spices, citrus instead of salt
- Rinse canned foods like beans to remove some sodium
- Compare brands and choose low-sodium versions
- Make more meals from scratch at home
With some mindfulness about serving sizes and smart substitutions, you can still enjoy the smoky goodness of bacon. Just be sodium-savvy the rest of the day.
The Bottom Line
So how much sodium is in two slices of bacon? On average, two slices deliver about 300-400mg sodium. While not crazy high, that’s a significant chunk of the recommended daily amount. To keep sodium in check, pay attention to counts in all foods, even small amounts. And balance out higher-sodium foods with lots of fresh, lower-sodium choices. Limiting sodium intake can help reduce bloating and risk of high blood pressure, heart disease, and stroke.
Choosing that special gift is easier than ever!
Send a bacon gift box full of delicious bacon made in small shops by award-winning master butchers. It’s the perfect gift.
We went all over the United States looking for the best bacon, so now you can send a great bacon gift to anyone in the country with confidence. Click below to explore bacon gift boxes.
We offer a 100% satisfaction guarantee, which means that your bacon will arrive in perfect condition or we’ll replace it.
Explore our bacon gift box options by clicking the button below.
The Ultimate Guide to Bacon
As a complete protein source, bacon has all nine essential amino acids and is a good source of protein. Low in carbohydrates, a slice of bacon has three grams of protein and zero carbohydrates. It is a low-carb and low-glycemic food making it ideal for incorporating in low-carb diets.
Bacon is high in fat and is thought to be an unhealthy food that should only be eaten in small amounts to avoid health problems like heart disease and obesity. It is also very high in sodium. A slice of cured bacon cooked in the microwave contains 1. 9 grams of protein and 1. 9 grams of fat, while roasted or fried bacon contains 2. 96 grams of protein and 3. 34 grams of fat.
The fat in bacon is both saturated and unsaturated and one slice contains about 0. 6 grams of saturated fat when cooked in the microwave, and 1. 1 grams when pan-fried. A slice of bacon pan-fried contains 43 calories, 185 milligrams of sodium, and a milligram of calcium. There are 25 calories, 104 mg of sodium, and 1 mg of calcium in a slice of bacon cooked in the microwave.
There are many kinds of bacon, and some are healthier than others. 100 grams of boiled collar joint, which is what some bacon is made of, has iron, niacin, and vitamins B1 and B2. 100 grams of grilled gammon rasher, which is bacon made from the back legs’ tops, is full of iron, vitamin B1, and vitamin B2. A lot of niacin, vitamin B1, vitamin B2, iron, zinc, copper, and selenium can be found in 100 grams of fried streaky bacon.
Bacon in general is high in micronutrients. One slice of bacon contains 5 micrograms of selenium, 0. 9 micrograms of niacin, 43. 5 micrograms of phosphorous. Small amounts of iron, zinc, potassium, calcium, choline, folate, vitamin A, and vitamin B12 can also be found in bacon.
Is two slices of bacon healthy?
FAQ
How much sodium is in 2 slices of thick cut bacon?
|
Serving Size
|
2 skillet cooked slices (14g)
|
|
Saturated Fat 2.5g
|
13%
|
|
Trans Fat 0g
|
|
|
Cholesterol 15mg
|
5%
|
|
Sodium 300mg
|
13%
|
How much sodium is in scrambled eggs with bacon?
|
Nutrition Facts
|
|
|
How much sodium is in Scrambled Eggs with bacon? Amount of sodium in Scrambled Eggs with bacon: Sodium 987mg
|
42%
|
|
How much potassium is in Scrambled Eggs with bacon? Amount of potassium in Scrambled Eggs with bacon: Potassium 418mg
|
9%
|
How much sodium is in bacon?
The favorite choice for the term “Bacon” is 1 medium slice of Bacon which has about 180 mg of sodium . The amount of sodium for a variety of types and serving sizes of Bacon is shown below. Find detailed sodium information for Bacon including Popular Serving Sizes of Bacon and Other Popular Types of Bacon.
How much sodium is in pan fried bacon?
Two average slices of pan-fried bacon contain 376 mg of sodium, which is more than 20 percent of the recommended daily intake for most adults. Excessive sodium intake has been associated with an increased risk of high blood pressure, heart disease, and stomach cancer.
How many calories are in 2 medium slices of bacon?
There are 87 calories in 2 medium slices of Bacon. Calorie breakdown: 71% fat, 1% carbs, 28% protein. There are 87 calories in 2 medium slices of Bacon. Get full nutrition facts and other common serving sizes of Bacon including 1 thin slice and 1 medium slice.
Does turkey bacon have more sodium than pork bacon?
For example, turkey bacon contains less sodium per slice than pork bacon. If you’re watching your sodium intake, it’s important to read the nutrition facts label and choose lower-sodium options whenever possible. Consuming too much sodium in your diet can lead to a variety of health risks.
How many calories are in a slice of bacon?
Three slices of bacon, or 34.5 grams, contain 161 calories. That one serving has 108 calories from fat, 2.4 from carbs, and 48 from protein. How Much Protein Do You Need? Because bacon is high in protein and low in carbs, it is a popular choice for those following a keto diet plan. It also may help absorb vitamin D and helps boost energy.
How much protein is in a slice of bacon?
On average, a slice of bacon contains about 3 grams of protein. Protein is an essential nutrient that supports muscle growth and repair. Bacon is known for its rich fat content, which contributes to its flavor and texture. A slice of bacon contains around 3.5 grams of fat, with a mix of saturated and unsaturated fats.