How Many Calories in Bacon

Bacon is one of the most flavourful and popular breakfast foods, but it’s also one of the most calorie-dense and processed meats on the plate. Whether you prefer back bacon, streaky, smoked or unsmoked, the way bacon is cut, cooked, and portioned has a big impact on its calorie count. Here’s everything you need to know about how many calories are in bacon — and how it fits into a healthy diet.

Calories by Cut, Weight and Cooking Method

Calories in bacon vary widely depending on the type and cut. In the UK, the most common types are back bacon and streaky bacon.

A single rasher of back bacon (grilled or dry-fried, trimmed of visible fat) typically contains around 75–85 calories. A rasher of streaky bacon, which contains more fat, has about 90–120 calories, particularly when fried. If the bacon is cooked in oil or butter, that adds even more calories.

In terms of weight, 100 grams of cooked back bacon has roughly 300–350 calories, while 100 grams of streaky bacon can contain 400–500 calories, depending on how it’s prepared. Bacon shrinks when cooked, which concentrates the calorie density per bite — so a small-looking portion might pack more energy than expected.

Nutritional Breakdown

Bacon is high in fat and protein, with moderate sodium and no carbohydrates. A typical rasher of grilled back bacon contains around 6 grams of fat, of which roughly 2 grams are saturated, and 8–10 grams of protein. Streaky bacon can contain 8–10 grams of fat per rasher and slightly less protein. Bacon also contains salt, preservatives such as sodium nitrite, and small amounts of iron and B vitamins.

The fat-to-protein ratio varies by type and preparation. Back bacon is leaner, especially if trimmed, while streaky bacon delivers more flavour due to its higher fat content.

Health Benefits of Bacon

Bacon does offer some nutritional value. It’s rich in protein, which supports muscle repair and satiety. It also contains B vitamins like niacin, B12, and B6, along with minerals such as zinc and phosphorus. When eaten in small portions, bacon can be part of a balanced high-protein or low-carb diet. Some people on ketogenic or carnivore-style diets use bacon as an energy-dense food that’s easy to prepare.

Downsides of Bacon

The downside of bacon lies in its high saturated fat and sodium content. Regular consumption of processed meats like bacon has been linked to increased risks of heart disease, high blood pressure, and certain cancers, especially colorectal cancer. Many commercial bacon products also contain nitrites and nitrates, which help preserve the meat but may form harmful compounds when cooked at high temperatures.

For those watching cholesterol or blood pressure, bacon is best kept as an occasional treat rather than a staple. Even small portions can significantly add to your daily fat and salt intake, especially when combined with other processed foods.

How Bacon Affects Your Diet

Bacon can fit into certain diet frameworks — particularly low-carb or high-fat plans — but portion size and cooking method are crucial. Fried bacon, especially with added oil, quickly becomes a high-calorie, high-fat indulgence. Grilling or dry-frying lean back bacon is a lower-calorie option that retains flavour without the extra fat.

If you're following a calorie-controlled, heart-healthy, or plant-based diet, bacon isn’t a great match. However, it can be enjoyed in moderation when balanced with whole foods like eggs, vegetables, or whole grain bread.

Glycaemic Index Rating

Bacon has a glycaemic index (GI) of zero because it contains no carbohydrates. This makes it safe from a blood sugar perspective, and suitable for people managing insulin or trying to avoid glucose spikes. However, pairing bacon with refined carbs (like white bread or pancakes) changes the glycaemic load of the overall meal.

How Bacon Is Made

Bacon is made by curing pork with salt, and often sugar, nitrates, and other seasonings. The meat is then air-dried, smoked, or heat-treated to preserve it and develop flavour. Back bacon comes from the loin, which is leaner, while streaky bacon is cut from the belly, which is fattier and more marbled. Some bacon is wet-cured using brine, while others are dry-cured with a salt rub and left to age.

Ingredients in Bacon

Basic bacon includes pork, salt, and preservatives. Commercially produced bacon often includes added sugar, sodium nitrite, sodium ascorbate, smoke flavouring, and water. Cheaper bacon tends to have more added water and preservatives, which can affect taste, texture, and overall calorie content. Higher-quality dry-cured bacon typically has fewer additives but still retains the high fat and salt levels inherent to the food.

Healthier Alternatives

If you love bacon but want a lighter option, turkey bacon is leaner, containing around 30–50% fewer calories and less fat per rasher. However, it’s still processed and may contain similar preservatives. Plant-based bacon alternatives, made from soy, tempeh, or pea protein, offer even lower fat and no cholesterol, but the flavour and texture are often quite different. Another option is to use small amounts of regular bacon as a flavour enhancer — chopped into salads, pastas or vegetables — rather than as the main protein source.

Cooking Method Matters More Than You Think

How bacon is cooked significantly affects its final calorie count. Grilling or dry-frying bacon allows fat to drip away, slightly lowering the final fat and calorie content. Pan-frying, especially if you add oil or butter, increases calories, as the fat in the pan can be reabsorbed into the meat. Microwaving on kitchen paper can reduce fat content by absorbing some of the drippings. In contrast, bacon that’s baked in the oven on a rack will retain more fat and therefore more calories.

Fat Trimmed vs Full-Fat Rashers

Trimming visible fat from back bacon before or after cooking can shave off 20–30 calories per rasher. In many UK households, especially for those cooking heart-conscious meals, trimming is common. On the other hand, eating the fat as part of the rasher — especially in streaky bacon — significantly increases the calorie content. This difference can be the deciding factor between a modest breakfast and a high-calorie one.

Comparing Bacon Types and Brands

Not all bacon is equal. Some supermarket brands inject their bacon with water and preservatives, which affects weight and therefore how calories are calculated. Dry-cured or premium butcher’s bacon tends to have more meat, less water, and a slightly higher calorie density. Also, smoked bacon doesn’t necessarily have more calories than unsmoked — the smoking process mainly affects flavour, not fat or calorie content.

Bacon Bits and Crumbles: Sneaky Calories

Bacon used as a topping — like bacon bits on salads, jacket potatoes, or pasta — adds more calories than people often realise. A tablespoon of bacon bits can add 30–50 calories, and it’s rarely counted when estimating meal totals. They’re easy to overuse because they’re small, crunchy, and packed with flavour. And since they're often made from heavily processed bacon, they're also higher in sodium and additives.

Satiety vs Calorie Cost

Bacon is high in protein, which promotes satiety, but its high fat content can make it deceptively un-filling. A single rasher won’t keep most people full for long unless it's part of a high-protein, high-fibre meal. This makes bacon a poor standalone option for weight management unless carefully portioned or paired with eggs, vegetables, or whole grains.

Bacon in Popular Meals: Hidden Totals

Adding two rashers of streaky bacon to a sandwich or burger instantly adds around 200 calories. A full English breakfast with three rashers, sausages, toast, and eggs can top 800–1000 calories. In many cafés and meal deals, bacon often goes untracked as a topping, quietly boosting fat and calorie intake well beyond what the average person assumes.

Bacon and Intermittent Fasting or Keto Diets

For those following keto or intermittent fasting plans, bacon is often promoted as a go-to protein. While it fits the macros due to its high fat and zero-carb profile, it’s important to note that this doesn't mean it's automatically healthy. Processed meat still carries long-term risks. If used, it’s best consumed occasionally and paired with whole, unprocessed foods.

Summary

Bacon is delicious but calorie-dense, with a single rasher ranging from 75 to 120 calories depending on the cut and cooking method. While it’s a good source of protein and B vitamins, it’s also high in saturated fat, salt, and preservatives. Bacon has a glycaemic index of zero, but its health impact depends heavily on how much and how often you eat it. Enjoy it in moderation, cook it smartly, and consider leaner or plant-based alternatives if you're trying to manage calories, fat intake, or heart health.