Some people just couldnt have breakfast without a few slices of bacon. Its best to eat in moderation, though. (Photo Credit: Moment / Getty s).
“Bacon” is a type of cured meat that comes from the belly of a pig that is usually between 6 and 7 months old.
Historians think even the ancient Greeks and Romans ate bacon. Today its made all over the world and includes pork, turkey, beef, and even vegetarian options. Â.
Bacon has lots of sodium, cholesterol, and fat, all of which can increase your risk of heart disease. But bacon does have other nutrients, like protein, vitamins, and minerals. Remember that if you eat bacon, it’s best to do so only sometimes and in small amounts. Â.
A few people actually need more salt in their diets. Many athletes sweat a lot, which can cause electrolyte imbalances. To fix this, they need extra salt in their bodies. A high-sodium diet can also help people with postural orthostatic tachycardia syndrome (POTS) manage their symptoms. POTS causes a fast heartbeat and dizziness when you stand up.
If these things happen, bacon might work instead of a sports drink or salt tablets. Â.
You can find small amounts of B vitamins in bacon. These vitamins help your body turn the food you eat into energy. B vitamins also are important in forming red blood cells. But other, healthier foods have these vitamins too, including leafy greens, fish, and beans.
Bacon has choline, a nutrient involved in controlling your mood, memory, and muscles, among other things. Some nuts, beans, and seeds, as well as Brussels sprouts, broccoli, and cauliflower, are better ways to get choline. Â.
A serving size is equal to about 1 medium strip of bacon. That small serving will provide you with:
Bacon doesn’t have as many vitamins and minerals as some other meats, but it does have some of the following nutrients:
Bacon is a popular breakfast food that many people enjoy. But with its high fat and sodium content it’s important to be mindful of serving sizes when eating bacon. So how many slices of bacon should you eat in one serving? Let’s take a closer look.
What is Considered One Serving of Bacon?
The most common serving size for bacon is two or three slices. Here are some general bacon serving size guidelines:
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2 slices – This is the most widely recommended serving size for bacon. Two regular slices of bacon come to around 60-80 calories and 4-7 grams of fat. This serving provides flavor and satisfaction without too many calories or large amounts of fat or sodium
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3 slices – Some people prefer three slices of bacon as a serving. This provides more hearty bacon flavor but comes in at 90-120 calories and 6-10 grams of fat per serving. It’s still a reasonable serving for most people but provides more saturated fat and sodium than two slices.
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1 ounce or 28 grams – This portion size is sometimes used and equals about 2 average slices of bacon.
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1 strip or slice – Eating just one slice of bacon per serving is a good option for limiting fat, sodium and calories while still getting the tasty bacon flavor.
So in general, 2-3 slices or 1-2 ounces offers a standard bacon serving size that provides flavor without too many extras. But you can adjust up or down depending on your preferences and diet needs.
Nutrition Info Per Serving of Bacon
The nutrition information for a serving of bacon can vary a bit depending on the brand, source, cooking method and serving size. Here are some general nutrition facts for 2 slices or 1 ounce of pan-fried bacon:
- Calories: 60-80
- Total fat: 4-7g
- Saturated fat: 2-3g
- Sodium: 250-400mg
- Protein: 7-10g
As you can see, just two slices of bacon provide a good amount of fat, sodium and protein for a small serving size. Three slices would increase fat, sodium and calories further. So sticking with 2 smaller slices per serving is ideal for most people.
What Impacts Bacon Serving Sizes?
There are a few factors that can alter nutrition numbers and recommended serving sizes for bacon:
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Type of bacon – Different types like turkey, beef or veggie bacon will have different fat and calorie contents.
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Cooking method – Pan frying, baking or microwaving can alter fat and calorie amounts in prepared bacon.
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Serving size – Nutrition numbers will go up with 3 slices versus 2.
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Extra add-ons – Topping bacon with butter, sugar or other extras will increase calories.
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Brand and cut – Thicker slices or artisanal brands can alter nutrition profiles.
So serving sizes may be adjusted depending on these factors. For instance, with a turkey bacon that’s lower in fat, you may be able to go with 3 slices. If baking instead of pan frying, you may also be able to increase slice amounts.
Tips for Sticking to Proper Serving Sizes
Here are some tips to keep your bacon servings in check:
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Measure or count slices before cooking to avoid grabbing extra slices once the bacon is cooked.
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Use the nutrition label as a guide and stick to listed serving sizes.
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Cook only what you need for one meal’s portions to prevent grabbing more bacon later.
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Choose thinner bacon slices to keep fat and sodium lower per slice.
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Add other protein foods like eggs, sausage and veggies to make 2-3 bacon slices feel more satisfying.
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Flavor collard greens, Brussel sprouts or beans with bacon pieces instead of full slices.
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Crumble bacon on salads or baked potatoes instead of serving full strips on the side.
Health Impacts of Large Bacon Servings
While the occasional larger serving of 3-5 strips of bacon is fine for most people, making a habit of extra-large servings can increase your risk of certain health issues. This includes:
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Heart disease – Excess saturated fat and sodium from too much bacon can put strain on the heart and blood vessels over time, increasing risk of heart disease. Moderation is key.
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Diabetes – Heavier bacon consumption can contribute to blood sugar problems and insulin resistance.
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Cancer – The nitrites used to cure bacon are linked to increased cancer risk when eaten in high amounts frequently.
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Obesity – Larger servings boost fat and calorie intake, which can lead to weight gain and obesity if eaten regularly.
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High blood pressure – Too much sodium from large bacon servings raises blood pressure.
So try to keep your bacon servings in check by sticking with the recommended 1-2 slice or 1-2 ounce serving sizes whenever possible. This allows you to enjoy the delicious bacon flavor while limiting health risks.
Bacon Serving FAQs
Here are some common questions about bacon serving sizes:
How many calories in 2 slices of bacon? Approximately 60-80 calories.
Is 2 or 3 slices the normal amount for a bacon serving? Both 2 and 3 slices are considered a typical serving size. 2 may be better for limiting fat, sodium and calories.
What’s the nutritional difference between 2 and 3 bacon slices? Going from 2 slices to 3 adds about 30 more calories and 2-3 more grams of fat and sodium per serving.
How much bacon is 50 grams? 50 grams equals about 2 average slices or 1 ounce of bacon. This is a common bacon serving size.
Should I weigh bacon instead of counting slices? Weighing it instead of slice counting can provide more consistent serving sizes. 28 grams or 1 ounce is an easy measure.
How can I reduce fat and sodium in a bacon serving? Opt for turkey bacon, bake instead of frying, blot grease before eating, and choose thinner slices.
The Bottom Line
One or two slices of bacon makes for a tasty addition to any breakfast. But be mindful of nutrition labels and recommended serving sizes. Sticking with 1-2 lean slices per serving offers flavor without too many extras. Larger servings occasionally are fine, but make moderation your main goal if you want to enjoy bacon as part of a healthy diet. With some simple serving size tips, you can satisfy your bacon cravings and keep your health on track.
How to Cook Bacon
On the stove, in the oven, in the microwave, or even in an air fryer are all different ways to cook bacon. Heres how.
On the stovetop:Â
- On medium heat, slowly cook the bacon in a nonstick skillet. Â .
- Don’t add oil; as the bacon cooks, its own fats will come out.
- Turn the slices regularly so they dont burn.
- Take the bacon out of the pan and let it cool on paper towels to soak up the extra grease.
In the oven or air fryer:Â
- Cover a sheet pan with foil and put a metal baking rack inside it.
- Add your strips of bacon to the baking rack.Â
- Depending on how thick the bacon is, cook it at 400 F for 10 to 20 minutes. Â .
- As the bacon cooks, the grease will run down to the sheet pan below it.
In the microwave:Â
- Put some bacon strips on a plate lined with paper towels.
- Cover it with paper towels.Â
- Check on it about halfway through the 4 minutes on high. Â .
- Continue to cook until the bacon is crispy.
Bacon ideas
You can get the taste of bacon with less salt and fat by adding a little to vegetables and other healthy foods. Â.
Try these ideas for bacon:
- Bacon, lettuce, tomato, and avocado sandwich
- Kale, bacon, and roasted butternut squash salad
- Hot spinach salad with apples and bacon
- Brussels sprouts roasted with garlic and bacon
Pork Bacon vs. Turkey Bacon
Turkey bacon isnt necessarily healthier than pork bacon. The nutritional values are very similar.
A microwaved slice of pork or turkey bacon contains almost the same amount of protein. Pork bacon has about 3. 6 grams of protein while turkey bacon has 2. 4 grams. Â.
The thin slice of turkey bacon only has 30 calories, while the thin slice of pork bacon has about 43 calories. Its lower in fat, too, â 2. 1 grams per slice, compared to pork bacons 3. 1 grams per slice.
Turkey and pork bacon use salt as a preservative. One slice of each has around 163 milligrams of sodium.
When shopping for and preparing either pork or turkey bacon, consider:
- Choosing reduced-sodium options
- Cooking without added salt or fatsÂ
- Blotting with paper towels to remove excess grease Â