Sodium in Bacon: Just How Much is in a Single Strip?

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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:

Crispy, savory bacon is a breakfast favorite for many people. But with rising concerns about excess sodium intake, some wonder just how much sodium is packed into a single strip of bacon. In this article, we’ll break down the sodium content in detail so you can make informed choices about enjoying bacon in moderation as part of an overall healthy diet.

Why Pay Attention to Sodium?

First let’s review why sodium levels matter for health. Sodium is an essential mineral that plays key roles like

  • Regulating fluid balance
  • Supporting muscle and nerve function
  • Influencing blood pressure

However, the average American adult consumes over 3,400 mg of sodium per day, mostly from processed and restaurant foods. The recommended limit is 2,300 mg per day, with an ideal cap of 1,500 mg per day for most adults.

Eating too much sodium can contribute to high blood pressure, heart disease, stroke, fluid retention, and other problems. Being mindful of sodium counts allows you to balance your intake.

Sodium Content in a Strip of Bacon

Now let’s analyze just how much sodium is packed into a single strip of bacon.

There are some variations depending on factors like

  • Thickness of the bacon (regular vs. thick cut)
  • Whether it is cured or uncured
  • Cooking method (pan-fried, microwaved, baked)
  • Brand or source

But we can get a general idea from looking at nutrition info from major food databases:

1 regular strip of pork bacon (about 14g)

  • USDA: 150mg sodium
  • FatSecret: 180mg
  • MyFitnessPal: 140mg

Average sodium in 1 regular strip: 157mg

1 thick-cut strip (28g)

  • MyFitnessPal: 300mg
  • Nutritionix: 350mg

Average for 1 thick-cut strip: 325mg

So a single regular strip of cured bacon contains about 150-180mg sodium, while thick-cut bacon has around 300-350mg per strip.

Turkey bacon or uncured bacon generally has slightly less. But most types of bacon pack a sodium punch.

Daily Sodium Recommendations

To understand how the sodium in one strip of bacon fits into your day, let’s recap the recommendations:

  • The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300mg per day.

  • The American Heart Association advises an ideal limit of 1500mg per day.

  • For people with high blood pressure, the limit is even lower – around 1000mg per day.

One regular strip of bacon contains 6-8% of the daily 2300mg limit. For a 1500mg target, that’s around 10-12% from just one strip!

Even a lower sodium uncured or turkey bacon strip provides a significant amount of sodium relative to the recommendations.

Big Sodium Impacts of Small Amounts

It’s easy to dismiss a little bit of bacon as no big deal. But even a single strip contributes meaningful sodium to your day. Small amounts from multiple foods add up quickly.

To stay within 1500mg per day, you’d have just 1300-1400mg remaining for ALL other foods if you eat 1 regular strip of bacon.

Bottom line – you can’t ignore sodium from any foods, even in tiny portions. Be sodium savvy in everything you eat, and balance higher-sodium foods with lots of fresh, lower-sodium choices.

Ways to Enjoy Bacon While Limiting Sodium

Here are some tips for keeping sodium in check while still enjoying a touch of salty, savory bacon flavor:

  • Choose lower-sodium turkey or uncured bacon when possible
  • Opt for just 1 thinner slice rather than 2+ thick strips
  • Limit other high-sodium foods the rest of the day
  • Add crumbled bacon as a salad topper rather than eating multiples strips on their own
  • Flavor foods with herbs, spices, citrus instead of relying on salt for flavor
  • Compare brands and choose lower-sodium options when available

With mindful preparation and portion control, you can work bacon into an overall healthy, low-sodium diet.

Other High Sodium Foods to Watch Out For

Bacon isn’t the only food you need to watch out for sodium-wise. Here are some other culprits that can quickly cause your sodium intake to skyrocket:

  • Cured meats like deli meat, sausage, ham
  • Pizza
  • Sandwiches and wraps
  • Canned foods like soups and veggies
  • Condiments like soy sauce, ketchup, mustard
  • Cheese
  • Restaurant/fast foods
  • Frozen dinners
  • Salad dressings and sauces
  • Chips, pretzels, and other crunchy processed snacks

When scanning nutrition labels, opt for products with less than 10% daily value for sodium per serving. And minimize salty snacks and condiments.

Healthy Low-Sodium Eating Tips

To keep sodium in check:

  • Eat mostly fresh, whole foods
  • Cook dishes from scratch at home instead of buying packaged items
  • Avoid adding extra salt during cooking or at the table
  • Limit processed and restaurant foods
  • Choose low-sodium brands when buying packaged foods
  • Don’t eat high-sodium foods several days in a row to prevent accumulation
  • Get creative with herbs, spices, citrus, vinegar to boost flavor instead of salt

With some simple substitutions and food prep shifts, you can create a tasty, low-sodium diet.

The Bottom Line

How much sodium is in a strip of bacon? On average, a single regular strip contains about 150mg sodium. Thicker bacon has around 300mg per slice. While not extremely high, that single strip provides a meaningful amount of sodium relative to the daily recommendations. To keep sodium in check, pay attention to amounts in all foods, even small portions. Balance higher sodium choices with lots of fresh, lower sodium options. With mindful eating, you can still enjoy the bold flavors of bacon as part of an overall healthy diet.

how much sodium is in a strip of 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, – 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

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

What If You Eat BACON Every Day For 30 Days?

FAQ

How much sodium is in an average slice of bacon?
Sodium(mg)
1 thin slice
116
1 medium slice
185
1 thick slice
277
1 oz
647

How many calories are in a strip of bacon?

1 strip cooked of bacon ( Pork, cured, cooked, pan-fried) contains 37 Calories. The macronutrient breakdown is 1% carbs, 69% fat, and 30% protein . This has a relatively high calorie density, with 468 Calories per 100g. For 1 strip cooked of bacon (8g)

How much sodium is in bacon?

The favorite choice for the term “Bacon” is 1 medium slice of Bacon which has about 180 mg of sodium . The amount of sodium for a variety of types and serving sizes of Bacon is shown below. Find detailed sodium information for Bacon including Popular Serving Sizes of Bacon and Other Popular Types of Bacon.

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.

What is a serving size of bacon?

A serving size is equal to about 1 medium strip of bacon. That small serving will provide you with: Compared to other meats, bacon is relatively low in vitamins and minerals, but it does contain some of the following nutrients:

Which Bacon has the lowest sodium?

Fresh, uncured bacon boasts the lowest sodium content among different bacon options. Additionally, ‘reduced sodium’ varieties of bacon typically contain approximately 50% less sodium compared to regular bacon products. Are there any bacon alternatives for vegans?

How much protein is in bacon?

Bacon is high in protein with 12 grams per serving. Approximately 10% to 35% of your total daily calories should come from protein. That’s 46 to 56 grams of protein a day. Your potassium intake should be 2,600 milligrams and 3,400, and one serving of bacon provides 172 milligrams.

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