How Many Calories are in a Bacon and Eggs Breakfast?

Bacon and eggs is a breakfast staple for many people. The combination of crispy bacon, fluffy eggs, and toasted bread or an English muffin just seems to start the day off right. But with America facing an obesity epidemic, more people are starting to pay closer attention to the calories and nutrients in the foods they eat, even at breakfast time.

So just how many calories are you taking in when you sit down to that hearty plate of bacon and eggs? As with most foods, it depends on the exact ingredients and portion sizes. Let’s take a closer look at the calorie count of a typical bacon and eggs breakfast.

Calculating Calories in Bacon

Bacon is one of the higher calorie components of a bacon and eggs breakfast. The exact calorie count depends on the type of bacon you choose and how it is prepared.

On average, a single slice of pan-fried smoked pork bacon contains around 41 calories. Here is the calorie breakdown for some common types and serving sizes of bacon

• 1 slice regular pan-fried smoked pork bacon: 41 calories
• 2 slices regular pan-fried smoked pork bacon: 82 calories
• 3 slices regular pan-fried smoked pork bacon: 123 calories
• 1 slice center-cut pan-fried smoked pork bacon: 34 calories
• 1 slice turkey bacon: 25 calories

As you can see, the regular smoked pork bacon packs the biggest calorie punch. Turkey bacon is the lowest calorie option.

When counting bacon calories, be sure to account for any fat or oil used to cook it. Pan-frying in just 1 teaspoon of oil or butter adds about 40 calories.

The cooking method also impacts the calorie content Broiling or baking bacon results in slightly less fat and calories than pan-frying.

Calories in Eggs

Eggs are the other major component of a bacon and eggs breakfast. The calories in eggs can also vary based on the size and how they are prepared.

Here are the calories for one large egg prepared different ways:

• Hard boiled egg: 78 calories
• Poached egg: 71 calories
• Fried egg in 1 tsp oil: 90 calories
• Scrambled egg made with 1 tsp oil: 90 calories
• Omelette with 2 eggs and 1 tsp oil: 154 calories

As you can see, fried, scrambled, and omelette style eggs prepared with a bit of fat or oil are highest in calories. Plain hard boiled or poached eggs are the lowest calorie egg options.

The size of the egg also impacts calories. Here are the calories for different sizes:

• Small egg: 55 calories
• Medium egg: 63 calories
• Large egg: 71 calories
• Jumbo egg: 90 calories

So using large or jumbo eggs adds more calories compared to smaller eggs. Pay attention to the size graded on the egg carton to get a more accurate calorie count.

Calories in Toast and Extras

To finish off a bacon and eggs breakfast, most people add a slice of toast or an English muffin. The calories in toast can range widely:

• 1 slice white bread, toasted: 69 calories
• 1 slice whole wheat bread, toasted: 60 calories
• 1 whole wheat English muffin: 134 calories

The type of bread makes a big difference, with a basic slice of whole wheat toast being lowest. English muffins pack more calories due to their larger size and higher carbohydrate content.

Butter or jam added to toast can significantly increase the calorie count. Just 1 teaspoon of butter adds about 35 calories, while 1 tablespoon of jam can add around 50 calories.

Some other common extras people add to bacon and egg breakfasts include:

• 1 strip fried ham: 40-50 calories
• 1 hash brown patty: 150 calories
• ? cup cubed fried potatoes: 110 calories
• 1⁄2 cup fresh fruit like melon or berries: 30-60 calories

Putting it All Together – Total Calories

Now that we’ve looked at the calorie counts for individual components, let’s estimate the total calories in some typical bacon and eggs breakfasts:

• 2 fried eggs (182 calories), 2 strips bacon (82 calories), 1 slice toast with 1 tsp butter (104 calories): Total = 368 calories

• 1 scrambled egg (90 calories), 1 strip turkey bacon (25 calories), 1 English muffin (134 calories): Total = 249 calories

• Veggie omelette with 2 eggs, tomatoes, onions, peppers (154 calories), 1 oz avocado (50 calories), 1 slice whole wheat toast (60 calories): Total = 264 calories

• 2 poached eggs (142 calories), 1 oz smoked salmon (50 calories), 1 slice whole wheat toast (60 calories): Total = 252 calories

As you can see, calories can range from around 250 to over 350 depending on your choices. Some simple ways to lower the calorie count include:

• Choosing lower calorie cooking methods like poaching, boiling, or broiling
• Using fewer and smaller eggs
• Opting for turkey bacon or vegetarian bacon
• Picking whole wheat toast over white, and watching portions of butter/jam
• Adding lower calorie extras like veggies and fruit instead of starchy sides

While not incredibly high in calories, bacon and eggs do add up to a fairly substantial part of your daily intake if you are keeping to around 2000 calories per day. So enjoying this classic breakfast within a healthy, balanced diet is key.

Here are some final tips for enjoying bacon and eggs without overdoing the calories:

• Make it an occasional treat, not an everyday breakfast
• Pay attention to serving sizes – 2 eggs and 1-2 strips of bacon is plenty
• Skip the extras like hash browns or pancakes to avoid calorie overload
• Pair it with fruit, lowfat milk, yogurt, or juice for a more balanced meal
• Choose the lowest calorie cooking methods and ingredients
• Consider swapping in turkey bacon or egg whites to trim calories

With some mindfulness about portions and ingredients, you can still enjoy the delicious combination of bacon and eggs without sabotaging your healthy eating goals. A classic bacon and eggs breakfast in moderation can absolutely be part of a balanced diet.