How Many Calories Are in 2 Strips of Bacon?

Bacon is one of the most beloved breakfast foods The savory, smoky flavor makes bacon hard to resist, especially when paired with eggs, pancakes, and other morning favorites But like many tasty foods, bacon packs a decent amount of calories and fat into a small serving size.

If you love bacon but want to watch your diet, you may wonder How many calories are actually in just 2 strips of bacon? Let’s break down the nutrition facts on America’s favorite pork product.

Bacon Calories and Nutrition Info

The exact calories and nutrition in 2 slices of bacon can vary a bit depending on factors like:

• Cooking method – pan-fried, baked, microwaved
• Thickness – thin cut, regular cut, thick cut
• Brand – Oscar Mayer, Hormel, Smithfield, etc.
• Serving size – length and thickness of the strips
• Curing method – smoked, uncured, turkey, etc.

However most nutritional info databases give the following general nutrition facts for 2 slices or strips of pan-fried bacon

• Calories: Around 80-90
• Total fat: Approximately 7 grams
• Saturated fat: About 2-3 grams
• Protein: Roughly 5-6 grams
• Sodium: Around 350-400 milligrams

The exact numbers will vary slightly for different brands and cooking methods. But in general, 2 slices of bacon contain about 85-95 calories and have a high fat content.

To put the calorie count in context, here’s how 2 strips of bacon compare to other common breakfast foods:

• 2 strips of bacon: 85 calories
• 1 slice of toast (1 oz): 75 calories
• 1 egg (large): 70 calories
• 2 pancakes (4-inch size): 150 calories
• 1 cup blueberries: 85 calories
• 1 cup strawberries: 50 calories

So you can see 2 pieces of bacon contain a similar amount of calories as other breakfast items like a slice of toast or a cup of berries. The main difference nutrition-wise is that bacon has more fat and sodium than carb-based foods like toast and fruit.

Calorie and Fat Differences by Bacon Type

While most bacon hovers around 80-90 calories for 2 strips, there can be some variation between different styles:

• Thick cut bacon – Higher calories (100-110) and more fat due to larger size
• Thin or thin cut bacon – Fewer calories (60-70) with less fat
• Turkey bacon – Lower in calories (40-50) and fat than pork bacon
• Uncured or nitrite-free bacon – Minimal differences in calories or fat
• Vegetarian bacon – Much lower in calories and fat (15-50 calories per serving)

So if you’re looking to reduce the calories in your bacon, going with thin slices, turkey bacon, or vegetarian bacon are your best bets. Thick cut bacon packs the biggest calorie and fat punch.

Ways to Reduce Bacon Calories

If you want to enjoy bacon but cut some of the calories, here are a few tips:

• Choose thinly sliced bacon – Saves about 20 calories per slice
• Opt for turkey bacon – Shaves off 30+ calories over pork
• Try vegetarian bacon – Slash calories by using soy or coconut bacon
• Bake instead of fry – Reduces added fat from pan frying
• Blot grease after cooking – Removes excess grease for fewer calories
• Eat only 1 slice – Cuts calories and fat intake in half
• Crumble for recipes – A little bacon flavor goes a long way
• Pair with veggies or fruit – Helps balance nutritional value of the meal

With some simple modifications, you can still enjoy the smoky bacon flavor you crave while keeping calories in check.

Typical 2 Strip Bacon Nutrition Facts

To give you a better idea, here is the full nutritional breakdown for 2 strips or slices (about 1 ounce) of pan-fried pork bacon:

• Calories: 87
• Total Fat: 7g
  • Saturated Fat: 2g
• Cholesterol: 18mg
• Sodium: 370mg
• Total Carbs: 0g
  • Dietary Fiber: 0g
  • Sugar: 0g
• Protein: 6g

As you can see, a 2 strip serving of bacon packs nearly one-third of the AHA recommended maximum sodium intake for the entire day. The saturated fat is also close to the daily limit.

So while the 87 calories may seem insignificant on their own, the high sodium and saturated fat are reasons to consume bacon in moderation if you are watching your health.

How Many Calories in Different Serving Sizes

Here is a quick rundown of approximate calories in different serving sizes of cooked bacon:

• 1 thin slice: 27 calories
• 1 medium slice: 43 calories
• 1 thick slice: 65 calories
• 1 ounce cooked: 151 calories
• 1 ounce uncooked (yields about 0.9 oz cooked): 43 calories
• 100 grams (3.5 ounces): 541 calories

As you can see, calories add up quickly if you eat more than just 2 slices. Even just 4 pieces of bacon doubles the calories to around 150-180. So stick with a serving of 2 strips if limiting your bacon intake.

Tips for Enjoying Bacon in a Balanced Diet

Bacon can absolutely have a place in a healthy diet when consumed in moderation. Here are some tips for enjoying bacon as part of a balanced meal plan:

• Treat bacon as a flavoring agent rather than focal point
• Crumble on salads, baked potatoes, omelets instead of eating strips
• Pair with plenty of veggies like a spinach omelet with 1 slice bacon
• Choose leaner proteins like eggs, chicken, or black beans to balance it out
• Limit to 1-2 times per week for a treat versus daily
• Choose turkey or vegetarian bacon for lower calorie options
• Bake or drain on paper towels to reduce any excess grease

With smart incorporation, you can get your bacon fix without going overboard on calories, sodium and saturated fat.

The Bottom Line

So how many calories are in 2 strips of bacon? The typical amount is 85-95 calories depending on cooking method and thickness. While not extremely high in calories, 2 slices of bacon contain a good amount of the saturated fat and sodium recommended for an entire day. To keep bacon as a treat in a healthy diet, enjoy it in moderation, use it as a flavoring, and pair it with plenty of vegetables and lean protein. With a balanced approach, you can still satisfy your bacon cravings!