Lean and Mean: Calories in Bacon with the Fat Cut Off

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.

Crispy, savory bacon is a breakfast staple for many people. Who doesn’t love that irresistible combination of smoky, salty pork flavor contrasted with strips of fatty goodness? However with the average slice of bacon packing 41 calories and lots of saturated fat, it may not be the healthiest way to start your morning.

If you love bacon but want to reduce the fat and calories, one option is to seek out bacon specially prepared with the fat cut off or trimmed. Removing the fatty edges leaves you with a leaner cut of meat. But just how many calories does fat-free or fat-trimmed bacon contain? Let’s slice into the nutrition facts and find out.

Calorie Comparison of Regular Bacon vs Fat-Cut Bacon

Here is a calorie breakdown of a typical slice of regular smoked bacon compared to bacon with the fat removed

1 slice regular smoked bacon (13g): 41 calories, 2.6g fat
1 slice smoked bacon, fat cut off (8g): 24 calories, 1.2g fat

By removing the fat before or after cooking the calories per slice are reduced by nearly half. For a 3-slice serving

3 slices regular bacon (39g): 123 calories, 7.8g fat
3 slices fat-cut bacon (24g): 72 calories, 3.6g fat

Trimming the fat slashes the calories by over 40% and the fat grams by more than 50%.

Calorie Count for Other Common Fat-Cut Bacon Serving Sizes

Here is how the calorie count compares for some other typical serving sizes:

2 slices regular bacon (26g): 82 calories, 5.2g fat
2 slices fat-cut bacon (16g): 48 calories, 2.4g fat
1 oz regular bacon (28g): 43 calories, 2.7g fat
1 oz fat-cut bacon (19g): 29 calories, 1.5g fat
4 slices regular bacon (52g): 164 calories, 10.4g fat
4 slices fat-cut bacon (32g): 96 calories, 4.8g fat

Across all serving sizes, removing the fatty edges reduces calories by 30-40% and fat grams by 40-50% or more.

How Fat is Removed from Bacon

There are a couple ways bacon can be prepared with the fat trimmed:

Sliced before curing – With this method, the pork belly is trimmed of fat before being cured and smoked. Only the lean meat portion is processed into bacon.
Sliced after curing – Here the whole pork belly is cured and smoked normally. Then the bacon is sliced, and the fatty edges are cut off leaving just the meaty portion of each slice.

Both produce a final product with noticeably less fat and calories than regular bacon. However, pre-trimming before curing may allow for slightly greater fat reduction.

Nutritional Advantages of Fat-Cut Bacon

Lowering the fat content offers several nutritional advantages:

Fewer calories – Less fat means significantly fewer calories. Great if watching your weight.
Less saturated fat – Bacon is high in saturated fat, which raises bad LDL cholesterol levels.
More protein – Removing fat increases protein by weight. More protein can help you feel full.
Lower sodium – Some sodium is only present in the fatty areas.
More vitamins retained – Fat-soluble vitamins like A, D, E, K are often concentrated in fattier areas.

While not as nutrition-packed as lean proteins like chicken breast, reducing the fat makes bacon a somewhat healthier choice.

Buying Fat-Cut Bacon

Look for these descriptors on packaging:

Fat-free bacon
Reduced-fat bacon
Lean bacon
Partially-defatted bacon
Centre-cut bacon
Back bacon (Canadian bacon)

Major brands like Oscar Mayer, Hormel and Smithfield offer fat-cut bacon varieties. Check the nutrition label to confirm the calorie and fat reduction compared to original.

Artisanal local butchers also may offer custom-prepared bacon with the fat removed. Ask at your local meat shop.

Calories in Popular Brands of Fat-Cut Bacon

Here are the calories for some common fat-trimmed bacon brands per slice:

Oscar Mayer Fat Free Bacon: 20 calories
Hormel Fat Free Bacon: 10 calories
Smithfield Lean Generation Bacon: 20 calories
Applegate Fat-Free Bacon: 15 calories
Farmland Low-Fat Bacon: 25 calories
Niman Ranch Applewood Smoked Bacon, Center Cut: 30 calories

As you can see, calorie counts range from 10-30 per slice for fat-cut bacon. Compare to 40+ calories in regular bacon.

Cooking and Serving Fat-Cut Bacon

You can cook fat-trimmed bacon the same ways you would regular bacon. Pan-frying, broiling, or baking work great.

Since it contains less fat, it may cook up a bit drier than regular bacon. Add a touch of olive oil or coat the pan to prevent sticking.

Blotting fat-cut bacon after cooking can further eliminate any residual fat. You can serve it on its own, on sandwiches, in crumbles on salads or in any favorite bacon dish.

Calories in Fat-Cut Bacon Recipes

To take advantage of the lower calorie content, try incorporating fat-trimmed bacon into healthy recipes like:

BLT salad – Toasted baguette croutons, fresh greens, tomato, avocado, 2 slices crumbled bacon (~170 calories)
Chicken carbonara – Fettuccine, grilled chicken, peas, 2 slices crumbled bacon, light cream sauce (~500 calories)
Bacon and egg breakfast sandwich – Whole wheat English muffin, fried egg, 1 slice bacon, slice cheddar (~300 calories)
Roasted Brussels sprouts – Fresh sprouts roasted with 1-2 slices cooked and crumbled bacon (~150 calories)

Use just enough to add signature bacon flavor, while keeping calories moderate.

Should You Make the Switch?

For bacon lovers looking to reduce fat, calories, and sodium, switching to a fat-cut or fat-free variety can be a smart choice. Just keep in mind:

Fat-cut bacon costs more than regular. Up to double the price per pound.
The texture is a bit leaner and drier. Adding a touch of oil while cooking can help.
The smoky, salty bacon flavor is still there, but may be slightly milder.
Certain vitamins only present in fatty areas will be decreased. But you make up for this with other foods.

Overall, fat-trimmed bacon provides a lower calorie alternative to add flavor and crunch without all the extra fat and calories weighing you down. For an occasional treat on a sandwich or salad, it’s great. Just don’t go overboard, as even reduced fat bacon should still be enjoyed in moderation.

how many calories in bacon with fat cut off

The Ultimate Guide to Bacon

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.

how many calories in bacon with fat cut off

What If You Eat BACON Every Day For 30 Days?

FAQ

How many calories are in low fat bacon?

Nutrients	Per 100g	Per 140g Serving
Energy (kJ)	449	628
Energy (kcal)	106	148
Fat	1.1g	1.5g
of which saturates	0.3g	0.4g

How many calories are in bacon with rind?

Nutrition Facts
For a Serving Size of 2 pan-fried slices (16g)
How many calories are in Thick Sliced Rind On Smoked Bacon? Amount of calories in Thick Sliced Rind On Smoked Bacon: Calories 90	Calories from Fat 72 (80%)
	% Daily Value *

How many calories are in a thin slice of bacon?

There are 27 calories in 1 thin slice of Bacon. Calorie Breakdown: 71% fat, 1% carbs, 28% prot. There are 27 calories in 1 thin slice of Bacon. Get full nutrition facts and other common serving sizes of Bacon including 1 medium slice and 1 thick slice.

How many calories are in 3 medium slices of bacon?

There are 130 calories in 3 medium slices of Bacon. Calorie breakdown: 71% fat, 1% carbs, 28% protein. There are 130 calories in 3 medium slices of Bacon. Get full nutrition facts and other common serving sizes of Bacon including 1 thin slice and 1 medium slice.

How many calories are in a slice of Canadian bacon?

One pan-fried slice of Canadian bacon (13.8g) contains 84 calories, 4g of protein, 0.2g of carb, and 0.4g of fat. It also includes 137mg of sodium. Turkey bacon is another option often found in grocery stores. It usually contains less fat than pork bacon.

How many calories are in a slice of turkey bacon?

One slice of cooked turkey bacon (8.1g) has 30 calories, 2.4g of protein, 2.1g of fat, and 0.3g of carbs with 164mg of sodium. Plant-based bacon varieties can also be found at some grocery stores.

How many calories are in a serving of bacon?

One serving of bacon is not high in calories but is high in sodium. The recommended amount of sodium per day is 2,300 milligrams. However, the American Heart Association (AHA) advises most adults to strive for an ideal goal of 1,500 milligrams a day. One serving of bacon puts you a third of the way there when working toward this goal.

How many calories in bacon rashers back fat trimmed raw?

Based on a 35 year old female who is 170 cm tall and weighs 65 kg. Where do the calories in Bacon rashers, back, fat trimmed, raw come from? There are 136 calories in 1 100g of Bacon rashers, back, fat trimmed, raw. You’d need to walk 38 minutes to burn 136 calories.