Bacon Nutrition Facts: Calories, Vitamins & Minerals
Bacon nutrition facts per 100 g and per serving
Figures are for: Bacon, fried
| Nutrient | Per 100 g | Serving: two slices, 30 g |
|---|---|---|
| Calories | 500 kcal | 150 kcal |
| Energy (kilojoules) | 2,092 kJ | 628 kJ |
| Protein | 26 g | 7.8 g |
| Fat | 43 g | 13 g |
| incl. saturated | 15 g | 4.5 g |
| Total carbohydrates | 1 g | 0.3 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 3.5 g | 1.1 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
500 kcal (2,092 kJ) per 100 g · P/F/C 26/43/1 g
Serving (two slices, 30 g) — 150 kcal (628 kJ) · Nutri-Score E
Per 100 g: sugar: low saturated fat: high salt: high fiber: low
Is bacon healthy?
Not really. Bacon gets grade E on the open 2023 Nutri-Score algorithm, the lowest of five — a sometimes food rather than an everyday one.
For
- Protein: 7.8 g per serving — 14% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 4.5 g per serving — 23% of the 20 g daily reference intake.
- Salt: 1.1 g per serving — 22% of the 5 g a day the WHO sets as the maximum.
A typical serving (two slices, 30 g) has 150 kcal, 7.8 g protein, 13 g fat and 0.3 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Bacon is cured, smoked pork belly: lots of fat and salt. It works best as a flavoring rather than the main event.
protein 21%fat 78%carbs 1%
Vitamins and minerals in bacon
Per 100 g, the standouts are selenium — 51 mcg, 92% of the Daily Value (#1 of 29 in our meat & poultry section); niacin — 11 mg, 66% of the Daily Value (#2 of 29 in our meat & poultry section); thiamin — 0.56 mg, 47% of the Daily Value.
| Nutrient | Per 100 g | Serving: two slices, 30 g | % DV |
|---|---|---|---|
| Vitamin D | 0.4 mcg | 0.12 mcg | 1% |
| Vitamin E | 0.42 mg | 0.13 mg | 1% |
| Thiamin (B1) | 0.56 mg | 0.17 mg | 14% |
| Riboflavin (B2) | 0.23 mg | 0.07 mg | 5% |
| Niacin (B3) | 11 mg | 3.2 mg | 20% |
| Vitamin B6 | 0.54 mg | 0.16 mg | 9% |
| Vitamin B12 | 1.1 mcg | 0.33 mcg | 14% |
| Potassium | 499 mg | 150 mg | 3% |
| Magnesium | 31 mg | 9.3 mg | 2% |
| Phosphorus | 388 mg | 116 mg | 9% |
| Iron | 0.95 mg | 0.28 mg | 2% |
| Zinc | 3.1 mg | 0.92 mg | 8% |
| Copper | 0.11 mg | 0.03 mg | 3% |
| Selenium | 51 mcg | 15 mcg | 28% |
| Cholesterol | 99 mg | 30 mg | 10% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Pork, cured, bacon, pre-sliced, cooked, pan-fried” (FDC ID 168322, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Bacon calories by weight, 20–150 g
30 g of bacon has 150 calories and 50 g has 250. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 20 g | 100 | 5.2 / 8.6 / 0.2 |
| 30 g — typical serving | 150 | 7.8 / 13 / 0.3 |
| 50 g | 250 | 13 / 22 / 0.5 |
| 100 g | 500 | 26 / 43 / 1 |
| 150 g | 750 | 39 / 65 / 1.5 |
Free to reuse with a link to the source, CC BY 4.0
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Portion → calories and macros
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Bacon: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Turkey bacon | 368 | 30 / 26 / 4.2 |
| Smoked streaky bacon, uncooked | 400 | 13 / 39 / 0.5 |
| Bacon, fried | 500 | 26 / 43 / 1 |
Calories in dishes with bacon
| Dish | Serving | Kcal per serving | Bacon in it |
|---|---|---|---|
| BLT sandwich | 160 g | 410 | ≈30 g |
| Eggs Benedict with bacon | 220 g | 568 | ≈26 g |
| Scrambled eggs with bacon and toast | 220 g | 495 | ≈26 g |
| Bacon and cheese omelette | 190 g | 448 | ≈20 g |
| Croissant with egg and bacon | 150 g | 501 | ≈16 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
What else to watch
- It's calorie-dense — 500 kcal per 100 g — so portion size matters most.
How much movement is one serving?
A serving (two slices, 30 g) is 150 kcal — roughly 49 min of easy walking or 19 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Bacon: swaps and alternatives
Bacon has a lot of saturated fat (15 g per 100 g) and a lot of salt (3.5 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
What to pair bacon with
A serving of bacon has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Similar foods with a better grade than bacon
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 30 g, a typical serving of bacon.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Bacon | E | 150 | 7.8 | 0 | 4.5 |
| Pork Ribs | D | 119 | 8.7 | 0 | 3.3 |
| Fried Pork | D | 102 | 6.6 | 0 | 3 |
Bacon vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Chicken Nuggets | 296 | 15 / 19 / 17 |
| Chorizo | 296 | 14 / 25 / 3.8 |
| Ground Pork | 297 | 26 / 21 / 0 |
| Italian Sausage | 324 | 18 / 26 / 1.9 |
| Bratwurst | 333 | 14 / 29 / 2.9 |
| Bacon | 500 | 26 / 43 / 1 |
| Pork Belly | 518 | 9.3 / 53 / 0 |
FAQ
How many calories are in 100 g of bacon?
100 g of bacon has 500 calories, with 26 g protein, 43 g fat and 1 g carbohydrates.
How many calories are in a serving of bacon?
A serving (two slices, 30 g) has 150 calories: 7.8 g protein, 13 g fat and 0.3 g carbs.
What are the macros of bacon?
Per 100 g: 26 g protein, 1 g carbs and 43 g fat. By calories that's about 21% protein, 1% carbs and 78% fat.
How long do you have to walk to burn a serving of bacon?
About 49 min of easy walking or 19 min of cycling for a 70 kg (154 lb) person — that's the 150 calories in a serving (two slices, 30 g).
What vitamins and minerals are in bacon?
Per 100 g, bacon is richest in selenium (51 mcg, 92% DV), niacin (11 mg, 66% DV), thiamin (0.56 mg, 47% DV) — from USDA FoodData Central record 168322.
How much fiber is in bacon?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in bacon change with the type and cooking method?
Per 100 g it ranges from 368 kcal (turkey bacon) to 500 kcal (bacon, fried).
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