How Many Calories Are in 2 Rashers of Bacon?

Bacon is a popular breakfast food enjoyed by many. It’s salty, smoky flavor pairs well with eggs, toast, pancakes, and more. While bacon tastes great, it is high in fat and calories. So how many calories are actually in 2 rashes of bacon? Let’s take a closer look.

What is Bacon?

Bacon refers to cured and smoked pork belly. It comes from the belly of the pig and contains streaks of fat and meat. Bacon undergoes a curing process where it is soaked in a brine solution, then smoked to enhance flavor. The curing and smoking help preserve the bacon.

There are a few different types of bacon

• Regular or streaky bacon – This is what most people think of when they hear bacon, It contains long streaks of fat and is quite fatty overall

• Back or Canadian bacon – This comes from the pork loin and is leaner than streaky bacon

• Turkey bacon – A lower fat alternative made from turkey rather than pork.

• Beef bacon – Made from beef brisket and contains less fat than pork bacon.

No matter what type you choose, bacon is high in saturated fat and calories compared to other meats and proteins. The calorie count can also vary depending on the brand, cut, and cooking method.

Nutrition Facts for 2 Rashers of Bacon

Most nutrition labels provide info for a serving size of around 2-3 slices or 28-30g of bacon. Here are some averages for 2 rashes or slices of pan-fried streaky pork bacon:

• Calories: Around 153 calories
• Total Fat: 12 grams
• Saturated Fat: 4.5 grams
• Protein: 8 grams
• Carbs: 0 grams

The calories come mostly from fat as bacon is high in saturated fat. There is also a decent amount of protein in bacon.

Calories and fat can vary between different brands. For example, Oscar Mayer center cut bacon has 60 calories per slice while Farmland hickory smoked sliced bacon has 80 calories per slice. Thicker, wider slices will also have more calories than thin bacon slices.

Cooking method also impacts calories and fat. Pan frying causes the most fat to render out vs baking which causes less fat to cook off.

Calorie Breakdown for 2 Rashes of Bacon

Now let’s take a closer look at where those calories in bacon come from:

• Total Fat: 102 calories

• Saturated Fat: 36 calories
• Monounsaturated Fat: 33 calories
• Polyunsaturated Fat: 11 calories

• Protein: 32 calories

• Carbs: 0 calories

As you can see, over two-thirds of the calories in bacon come from fat, especially saturated and monounsaturated fat. There are also a small amount of calories from protein in the bacon. Carbs provide no calories.

The high fat and calorie content is why bacon is often considered more of a treat food rather than an everyday breakfast meat. Moderation is key when enjoying bacon.

Nutrition Pros and Cons of Bacon

Before you cook up a batch, consider the health impacts of eating bacon:

Pros:

• High in protein – you get 8g of protein in 2 slices which helps keep you full.
• Contains amino acids – including leucine which aids muscle recovery and growth.
• Source of B vitamins – like niacin and vitamin B12.
• Adds flavor – the smoky, salty taste of bacon makes many foods taste better.

Cons:

• High in saturated fat – raises bad LDL cholesterol levels when eaten in excess.
• Contains preservatives – like sodium nitrite which may cause cancer when eaten frequently in large amounts.
• Can contain carcinogens – cooking at high heat creates compounds that may promote cancer.
• High in sodium – can raise blood pressure and cause fluid retention.

As you can see, bacon does provide some nutritional value, but it also contains concerning compounds. Moderation is key if you want to continue enjoying bacon.

Tips for Cooking Lower Calorie Bacon

If you don’t want all the extra fat and calories that come with bacon, there are a few tips for creating a healthier version:

• Choose center cut or turkey bacon – with less marbling and fat.
• Opt for a thinner slice – thick cut bacon packs in more fat and calories per slice.
• Bake instead of pan fry – baking on a wire rack allows more fat to drip off.
• Microwave – microwaving between paper towels absorbs excess grease.
• Blot with paper towel – dab cooked bacon to soak up extra oils.
• Portion control – stick to 1-2 rashers as part of a balanced breakfast.

Making small tweaks to how you buy, cook, and eat bacon can allow you to still enjoy the delicious taste without all the extra calories and saturated fat.

Healthy Breakfast Ideas with Bacon

Bacon doesn’t have to be an indulgent treat. Here are some lighter breakfast recipes that incorporate bacon:

Bacon Egg White Scramble

Dice 2 pieces of turkey bacon and cook until crispy. Scramble up 4 egg whites with spinach, tomatoes, and cheese. Top the egg white scramble with the cooked bacon cubes.

Bacon Avocado Toast

Toast a slice of whole grain bread and top with 1/2 mashed avocado and 1 slice microwaved center cut bacon. Add a sprinkling of red pepper flakes.

Bacon and Brussels Sprout Hash

Sauté 1 cup Brussels sprouts and 1 slice chopped low-sodium bacon. Crack an egg on top and serve with a side of fruit.

BLT Lettuce Wraps

Fill lettuce leaves with a couple slices baked turkey bacon, tomato, avocado, and lettuce. Serve with a side Greek yogurt for a savory, lighter meal.

Bacon and Egg “Muffin”

Make bacon “cups” by draping 2 pieces bacon over a muffin tin. Crack an egg into each cup, bake, and enjoy with a whole wheat English muffin.

Cheesy Bacon and Broccoli Soup

Simmer broth, broccoli, milk, and 1 chopped slice bacon over low heat. Blend until smooth and creamy. Top with a sprinkle of shredded cheddar cheese.

Bacon Calories in Restaurant and Fast Food

If you enjoy indulging in bacon at restaurants, here are some typical nutrition stats:

• McDonald’s Bacon, Egg & Cheese Biscuit – 440 calories, 28g fat (10g saturated fat)
• Starbucks Bacon & Gouda Artisan Breakfast Sandwich – 470 calories, 26g fat (9g saturated fat)
• Denny’s Classic Bacon Cheeseburger – 1140 calories, 71g fat (28g saturated fat)
• Wendy’s Baconator – 960 calories, 60g fat (24g saturated fat)
• Applebee’s Steakhouse Bacon Burger – 1340 calories, 99g fat (42g saturated fat)

As you can see, bacon tends to significantly boost the calorie counts of popular fast food breakfast sandwiches and burgers. Choosing lower calorie menu options or ordering foods without bacon can help reduce your intake.

Should You Give Up Bacon Completely?

With all the fat and calories, it’s natural to wonder if you should give up bacon entirely. For most people, completely avoiding bacon is unrealistic. The key is eating it in moderation as part of an overall balanced diet.

Here are some guidelines around eating bacon:

• Limit bacon to once a week or so
• Stick to 1-2 slices per serving
• Avoid extra greasy bacon dishes like cheeseburgers or BLTs
• Eat more veggies and fruits to balance out the salt and saturated fat
• Get regular exercise to help burn extra calories
• Substitute turkey bacon or prosciutto occasionally for variety

By carefully watching portion sizes and not overindulging, you can still enjoy the smoky goodness of bacon in balance with more nutritious foods. Bacon can still have an occasional place in a healthy diet.

The Bottom Line

So how many calories are in 2 rashes of bacon? On average, 2 slices of pan fried streaky pork bacon contain about 150 calories and 12g of fat. While bacon does contain some protein, the majority of calories come from saturated fat. Eating bacon in moderation, choosing lower fat varieties, and preparing it in less greasy ways can help balance out the nutritional pros and cons. At restaurants, bacon can significantly increase the calorie count of greasy burgers and sandwiches. Overall, enjoying bacon sparingly as part of an overall healthy diet is key to getting that smoky flavor without going overboard on fat, salt and calories.