Bacon Nutrition: Know What’s on Your Plate in 2025

Bacon has earned its spot as a favorite indulgence for many. Whether sizzling on the stove or adding a savory kick to a dish, its rich flavor and irresistible aroma are hard to resist. But how does this crispy treat stack up nutritionally?

While bacon is undeniably delicious, it’s worth taking a closer look at what’s inside. It offers a decent amount of protein and essential nutrients like B vitamins, selenium, potassium, and phosphorus. However, bacon contains nearly as much fat (mostly saturated) as it does protein. Add to that its high sodium content, and it’s clear that moderation is key.

On top of that, bacon falls into the category of processed meats, which health experts recommend limiting due to links with increased risks of colorectal cancer¹. This doesn’t mean you have to give it up entirely, but moderation is key when it comes to enjoying bacon.

In this article, you’ll get a full breakdown of bacon’s nutritional profile, the good and the not-so-good, to help you make informed choices. Whether it’s an occasional indulgence or a kitchen staple for you, understanding what’s on your plate is always a smart move.

Nutrition Facts: Bacon 🥓

Here’s a breakdown of the nutrition for 2 thick slices (24 g) of cured, pan-fried pork bacon. The values are taken from data from Cronometer². Keep in mind that these values can vary depending on the specific cut, brand, and cooking method you use.

Bacon contains potassium and phosphorus. These are 2 essential minerals your body needs to function properly. Potassium³ supports muscle function, regulates blood pressure, and helps maintain fluid balance. Phosphorus⁴ is vital for strong bones and teeth and plays a role in energy production. 

Each 24 g serving of bacon provides 8.4 g of fat, broken down into 3.7 g of monounsaturated fats, 1.5 g of polyunsaturated fats, and 2.9 g of saturated fats. While the unsaturated fats can be heart-healthy, the saturated fat content is significant enough to warrant moderation. 

The high sodium level is another consideration⁵. With 404.2 mg per serving, this is about 17% of your recommended daily limit in just 2 slices. Cholesterol comes in at 24 mg per serving, which can add up if bacon is a regular part of your diet.

For a more balanced approach to eating and tips on boosting nutrition, check out our detailed guide to nutrition and food. It’s packed with practical advice to help you make smarter choices without sacrificing flavor.

What Types of Bacon Are There? 🤔

The nutritional value and taste of bacon can vary. This depends on the brand, method of cooking, and specific cuts. Different processing techniques, seasonings, and cooking methods (like frying versus baking) can all influence the final product. Use the table below as a general guide, but always check the labels carefully. 

Plant-Based Bacon Alternatives to Try 🌱

Plant-based bacon is a great alternative to traditional bacon. If you’re craving that smoky, savory flavor but want to cut down on saturated fats, try making your own using whole ingredients like coconut, carrots, mushrooms, tofu, or tempeh. Homemade versions let you control the ingredients and seasonings for a healthier option that still satisfies.

Store-bought plant-based bacon often uses soy protein or pea protein as the primary ingredient to replicate the texture of traditional bacon. While convenient and widely available, these products can be highly processed and high in sodium. Plant-based bacon offers a versatile alternative to satisfy your bacon cravings.

Pork Bacon vs. Turkey Bacon 🆚

Turkey bacon has become a popular alternative to traditional pork bacon. This is particularly true for those looking to reduce fat and calorie intake. It offers a similar smoky flavor and crispy texture, making it an appealing swap for health-conscious eaters. But how do the 2 really compare when it comes to nutrition and taste?

Pros & Cons of Bacon

Bacon can be a tasty addition to your meals. However, like everything, it’s all about moderation and balance, and there are several concerns to keep in mind.

Can Bacon Fit Into a Healthy Lifestyle? 👍

• Rich protein source: Bacon provides a solid dose of protein⁶, which is essential for muscle repair, immune function, and overall body health. It can be a quick, tasty way to add protein to your meals.

• Contains vitamins and minerals: Bacon is a good source of important nutrients, including B vitamins, phosphorus, and selenium⁶. These vitamins and minerals help support energy levels, bone health, and immune function.

• Can help Vitamin D absorption: Bacon contains fat, which plays a role in the absorption of fat-soluble vitamins like vitamin D⁷. When paired with other nutrient-rich foods, it can help your body absorb these essential nutrients more effectively.

• Supports high sodium diets: For individuals with certain health conditions, such as POTS (Postural Orthostatic Tachycardia Syndrome)⁸, or athletes who need to replenish electrolytes, bacon’s high sodium content may be beneficial. It can help restore salt levels after intense physical activity or as part of a therapeutic diet.

The Drawbacks of Bacon 👎

• High in saturated fat and sodium: Bacon is packed with saturated fat and sodium, both of which can contribute to heart disease and high blood pressure when consumed in excess. A diet too high in these nutrients may increase the risk of developing chronic health conditions.

• Potential health risks of preservatives: Many types of bacon are treated with preservatives like nitrates and nitrites, which are used to enhance flavor and shelf life. However, these preservatives have been linked to potential health risks, including an increased risk of certain cancers⁹.

• Can interact with medication: If you're taking monoamine oxidase inhibitors (MAOIs), commonly used to treat depression, you should limit bacon consumption¹⁰. Bacon contains tyramine, a substance that can interact with these medications, potentially leading to serious side effects.

• Environmental impact: Bacon production, particularly from pigs, contributes to environmental concerns. It requires significant resources, including water and feed, and generates a considerable carbon footprint. Reducing bacon consumption can be part of a more sustainable eating plan.

6 Ways to Eat Bacon Responsibly 6️⃣ 

1. Portion control: It’s all about portion size. A couple of slices of bacon can go a long way in flavor and satisfaction, so try to stick to smaller servings and avoid going overboard.

2. Don’t eat it every day! Moderation is key: Bacon is best enjoyed as an occasional treat. Eating it every day can lead to excess sodium and unhealthy fats, so save it for special meals or weekends rather than making it a daily habit.

3. Consider the cooking method: How you cook bacon matters. Opt for methods like microwaving, grilling, or oven-baking on a wire rack. These techniques allow excess fat to drip off, making your bacon a bit healthier without losing its signature crispiness.

4. Eat it as part of a varied diet: Bacon should be just one part of a balanced, varied diet. Fill your plate with plenty of fresh vegetables, whole grains, and lean proteins to ensure you get a wide range of nutrients.

5. Store correctly: To keep your bacon fresh, store it properly. Uncooked bacon should be kept in the fridge or freezer, while cooked bacon should be refrigerated and eaten within a few days.

6. Try plant-based alternatives: If you’re looking to cut down on animal products or try something new, plant-based bacon is a great alternative. There are lots of creative options, like tempeh, tofu, mushrooms, and even carrots. These can be seasoned and cooked to mimic the flavor of traditional bacon.

FAQ

Is bacon unhealthy or healthy?

Bacon can be part of a balanced diet if eaten in moderation, but it’s high in saturated fat and sodium, which may impact health if consumed too often. For a healthier option, try plant-based alternatives. These can offer the same smoky flavor with less saturated fat.

Is bacon good for health or not?

Bacon contains vitamins and minerals that are beneficial to health. However, other sources offer these nutrients with less saturated fat, making them healthier options. Turkey bacon is a popular alternative to pork bacon as it’s lower in fat and calories.

What is the nutritional value of bacon?

It’s important to consider the pros and cons of bacon. Bacon is high in protein and provides essential nutrients like B vitamins and selenium. However, it's also high in saturated fat and sodium, which can contribute to health issues when consumed excessively.  

Why is bacon a superfood?

Bacon is not a superfood. "Superfood" is a marketing term rather than a true definition of a food type. While bacon does offer some nutrients like protein and B vitamins, its high saturated fat and sodium content mean it doesn’t qualify as a health-boosting superfood. Eat bacon responsibly within a balanced diet.  

References

1. https://pubmed.ncbi.nlm.nih.gov/18444144/

2. https://cronometer.com/

3. https://ods.od.nih.gov/factsheets/Potassium-Consumer/

4. https://ods.od.nih.gov/factsheets/Phosphorus-Consumer/

5. https://nutritionsource.hsph.harvard.edu/salt-and-sodium/

6. https://fdc.nal.usda.gov/food-details/749420/nutrients

7. https://www.jandonline.org/article/S2212-2672(14)01468-3/abstract

8. https://www.hopkinsmedicine.org/health/conditions-and-diseases/postural-orthostatic-tachycardia-syndrome-pots

9. https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat

10. https://pubmed.ncbi.nlm.nih.gov/35721816/