Calories in Bacon: Nutrition Facts & Serving Sizes
Per 1 cup (144g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Bacon is a cured pork product with 309 calories per 100g and about 16 calories per strip (5g). It packs 29.5g of fat and 11.7g of protein per 100g, with 5.3g of carbs and 0g of sugar. Sodium is very high at 1465mg per 100g due to the curing process. A single strip delivers 0.6g of protein and 1.5g of fat, so strips add up fast both in calories and sodium. Bacon is a notable source of B vitamins, particularly thiamin (4.4mg per 100g), niacin (7.6mg), riboflavin (0.5mg), and vitamin B6 (0.5mg). Selenium comes in at 7.4mcg per 100g, and iron at 2.4mg. The fat breakdown includes 4.6g saturated fat, 7.1g monounsaturated, and 15.4g polyunsaturated per 100g.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (144g) | 445 | 16.8g | 7.6g | 42.5g | 3.7g |
| 1 strip (5g) | 15.5 | 0.6g | 0.3g | 1.5g | 0.1g |
| 1 oz cooked, yield (16g) | 49.4 | 1.9g | 0.8g | 4.7g | 0.4g |
| 100g | 309 | 11.7g | 5.3g | 29.5g | 2.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 309 | 15% |
| Protein | 11.7g | 23% |
| Total Fat | 29.5g | 38% |
| Saturated Fat | 4.6g | 23% |
| Total Carbohydrates | 5.3g | 2% |
| Dietary Fiber | 2.6g | 9% |
| Sugars | 0g | |
| Sodium | 1465mg | 64% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 4.6g | 2% |
| Calcium | 23mg | 2% |
| Iron | 2.4mg | 13% |
| Potassium | 170mg | 4% |
| Vitamin A | 4mcg | 0% |
| Vitamin B6 | 0.5mg | 29% |
| Magnesium | 19mg | 5% |
| Phosphorus | 70mg | 6% |
| Zinc | 0.4mg | 4% |
| Selenium | 7.4mcg | 13% |
| Folate | 42mcg | 11% |
| Thiamin (B1) | 4.4mg | 367% |
| Riboflavin (B2) | 0.5mg | 38% |
| Niacin (B3) | 7.6mg | 48% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Bacon
Bacon is a decent protein source at 11.7g per 100g, though it is calorie-dense due to its high fat content (29.5g per 100g). For anyone on a high-fat, low-carb or ketogenic diet, bacon is a go-to food because it is virtually zero-carb (0g sugar, low carbs) and provides satisfying fat alongside moderate protein.
The B vitamin content in bacon is genuinely notable. Niacin (vitamin B3) comes in at 7.6mg per 100g, supporting energy metabolism and DNA repair. Thiamin (vitamin B1) is at 4.4mg per 100g, critical for carbohydrate metabolism and nerve function. Riboflavin (0.5mg) and vitamin B6 (0.5mg) further support energy production and protein metabolism.
Selenium (7.4mcg per 100g) is a trace mineral that supports thyroid function and antioxidant defense. Iron (2.4mg per 100g) contributes to oxygen transport, which affects training endurance and recovery.
For practical purposes, bacon works well as a flavor component in meal prep. Adding a strip or two to eggs, salads, or lean protein dishes can increase palatability and fat content without a significant protein cost. The key consideration is sodium: at 1465mg per 100g, a few strips can account for a large portion of your daily sodium target.
If sodium is a concern, look for uncured or low-sodium bacon options, and balance your intake with high-potassium foods throughout the day.
Dietary Considerations
Bacon is gluten-free and contains 0g of sugar and 0g of trans fat. It is keto-friendly given its high fat and near-zero carb profile. It is not vegan or vegetarian. The sodium content is very high at 1465mg per 100g, so anyone managing blood pressure or water retention should track their bacon intake carefully. It is not suitable for low-fat diets due to its 29.5g of fat per 100g. For weight loss, it can fit into a calorie-controlled plan but must be portioned precisely due to its calorie density.
Daily Intake (100g)
100g of bacon provides 15% of a 2,000-calorie diet.
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Restaurant Meals with Bacon
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Frequently Asked Questions
How many calories in bacon?
Bacon has about 16 calories per strip (5g) and 309 calories per 100g. A 1 oz cooked yield (16g) contains about 49 calories. A cup of bacon pieces (144g) has 445 calories.
Is bacon good for weight loss?
Bacon can fit into a weight loss diet when portioned carefully. At 16 calories per strip, it is manageable, but the calories add up quickly and the high sodium (73mg per strip) can cause water retention. It works best as a flavor accent rather than a primary protein source when cutting.
How much protein in bacon?
Bacon contains 11.7g of protein per 100g. A single strip (5g) has 0.6g of protein, and a 1 oz cooked yield (16g) has 1.9g. For significant protein, you need multiple strips, which also means more calories and sodium.
Is bacon keto-friendly?
Yes. Bacon is one of the most popular keto foods because it is high in fat (29.5g per 100g), has 0g of sugar, and contains minimal carbs. It fits well within a ketogenic macro profile.
How much sodium is in bacon?
Bacon is very high in sodium at 1465mg per 100g. A single strip (5g) contains about 73mg of sodium, and a 1 oz cooked yield (16g) has 234mg. If you are eating multiple strips, sodium can add up to a significant portion of your daily limit quickly.
How does bacon compare to sausage in calories?
Bacon has 309 calories per 100g compared to sausage at about 301 calories per 100g. They are similar in calorie density, but bacon tends to be higher in sodium and sausage is typically higher in protein per 100g depending on the type.
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