Bacon Macros: Complete Nutrition Facts & Calories

Bacon is one of the most debated foods in nutrition. It’s high in fat, often vilified for sodium content, yet beloved by keto dieters and breakfast enthusiasts alike. From a pure macro perspective, bacon delivers solid protein with zero carbs—but those calories add up fast.

Understanding bacon macros helps you enjoy it strategically. Whether you’re doing keto, counting calories, or just want to know what you’re eating, this guide breaks down everything about bacon nutrition.

Bacon Macros: Quick Reference

Here’s what you need to know about bacon nutrition at a glance. Values are for regular pan-fried bacon.

Measurement	Calories	Protein	Carbs	Fat
1 strip cooked (8g)	43	3g	0g	3.5g
2 strips cooked (16g)	86	6g	0g	7g
3 strips cooked (24g)	129	9g	0g	10g
4 strips cooked (32g)	172	12g	0g	14g
100g cooked	541	37g	0g	42g
1 oz cooked (28g)	152	10g	0g	12g

Important note: Bacon loses about 65-70% of its weight when cooked due to fat rendering out. Raw bacon weighs roughly 3x what the cooked strips weigh.

Raw vs. Cooked: The Weight Difference

Raw bacon and cooked bacon have dramatically different weights because so much fat renders during cooking.

Raw Weight	Cooked Weight	Calories (Cooked)
1 oz (28g) raw	~0.35 oz (10g) cooked	54 cal
2 oz (57g) raw	~0.7 oz (20g) cooked	108 cal
1 lb (454g) raw	~5.5 oz (156g) cooked	845 cal

Best practice for tracking: Weigh bacon after cooking and use “cooked” entries in your tracking app. The rendered fat that drains away takes significant calories with it.

Bacon Macros by Type

Not all bacon is created equal. Thickness, cut, and type affect the macros.

Regular Bacon (Most Common)

Serving	Calories	Protein	Carbs	Fat
2 strips cooked	86	6g	0g	7g
4 strips cooked	172	12g	0g	14g

Standard supermarket bacon, cut from pork belly. This is the baseline most people eat.

Thick-Cut Bacon

Serving	Calories	Protein	Carbs	Fat
2 strips cooked	120	8g	0g	10g
4 strips cooked	240	16g	0g	20g

Thick-cut bacon weighs about 40% more per strip. More meat, more fat, more everything.

Center-Cut Bacon (Leaner)

Serving	Calories	Protein	Carbs	Fat
2 strips cooked	60	6g	0g	4g
4 strips cooked	120	12g	0g	8g

Cut from the leaner center of the pork belly. About 30% fewer calories than regular bacon with the same protein content.

Turkey Bacon

Serving	Calories	Protein	Carbs	Fat
2 strips cooked	60	4g	0g	4g
4 strips cooked	120	8g	0g	8g

Lower in fat and calories than pork bacon, but also lower in protein and—let’s be honest—flavor. A reasonable alternative if calories are your primary concern.

Canadian Bacon (Back Bacon)

Serving	Calories	Protein	Carbs	Fat
2 slices (57g)	86	11g	1g	4g
4 slices (114g)	172	22g	2g	8g

Canadian bacon is cut from the loin, not the belly, so it’s much leaner. Higher protein, lower fat—closer to ham than traditional bacon.

Understanding Your Macros

To see how bacon fits into your daily nutrition, it helps to understand what macronutrients are and how protein, carbs, and fat work together in your diet.

Cooking Method Matters

How you cook bacon affects the final macros—specifically how much fat remains.

Pan-Fried (Standard)

4 strips	Calories	Protein	Carbs	Fat
Regular	172	12g	0g	14g

Some fat stays in the pan, some stays on the bacon. This is the standard for nutrition labels.

Baked in Oven

4 strips	Calories	Protein	Carbs	Fat
On rack	160	12g	0g	12g

Baking on a rack allows more fat to drip away. You’ll save about 10-15% on calories compared to pan-frying.

Microwave

4 strips	Calories	Protein	Carbs	Fat
On paper towels	155	12g	0g	11g

Microwaving between paper towels absorbs the most fat. Crispiest result with lowest calorie count—though some would argue it’s not quite as flavorful.

Pro tip: If tracking strictly, bake or microwave bacon and you can shave 10-20 calories per serving versus pan-frying.

Bacon vs. Other Breakfast Proteins

How does bacon compare to other morning protein options?

Protein Source	Calories	Protein	Carbs	Fat
Bacon (4 strips)	172	12g	0g	14g
Eggs (2 large)	156	12g	1g	11g
Sausage links (2)	180	8g	1g	16g
Ham (3 oz)	120	15g	2g	5g
Chicken breast (3 oz)	140	26g	0g	3g

The verdict: Bacon provides decent protein but at a higher calorie cost due to fat. For pure protein efficiency, ham or chicken breast wins. For keto and flavor, bacon holds its own.

How Bacon Fits Different Diets

Keto and Low-Carb

Bacon is a keto superstar. Zero carbs, high fat, and enough protein to help with satiety. The fat macro in bacon actually helps many people hit their keto fat targets without adding pure oils.

Keto breakfast: 4 strips bacon + 2 eggs + half an avocado = 520 cal, 28g protein, 4g carbs, 44g fat

Calorie Deficit / Weight Loss

Bacon can fit into a calorie deficit, but be strategic. At 43 calories per strip, it’s easy to eat 200+ calories before you realize it. Use bacon as a flavor enhancer rather than a protein base:

• Add 2 crumbled strips to a salad
• Use 1 strip chopped into eggs
• Top a burger with 1-2 strips instead of 4

High-Protein Diets

Bacon isn’t ideal as your primary protein source. To get 30g of protein from bacon, you’d need about 10 strips (430 calories). Compare that to chicken breast where 5 oz gives you 39g protein for just 230 calories.

Better approach: Pair 2-3 strips of bacon with a more efficient protein like eggs, Greek yogurt, or cottage cheese.

IIFYM / Flexible Dieting

Bacon fits perfectly into flexible dieting—just track it accurately. No food is off-limits; it’s about hitting your numbers. Budget 2-4 strips into your day and adjust other meals accordingly.

Meal Ideas with Bacon

Keto Breakfast Bowl (450 cal, 28g protein, 3g carbs, 36g fat)

• 3 strips bacon, crumbled
• 2 scrambled eggs
• 1/4 avocado
• 1 oz cheddar cheese

Protein-Packed BLT (420 cal, 32g protein, 30g carbs, 20g fat)

• 3 strips bacon
• 3 oz sliced deli turkey
• 2 slices whole grain bread
• Lettuce, tomato, light mayo

Bacon-Wrapped Chicken (380 cal, 45g protein, 0g carbs, 22g fat)

• 6 oz chicken breast
• 2 strips bacon wrapped around
• Grilled or baked

Loaded Cauliflower (280 cal, 18g protein, 8g carbs, 20g fat)

• 1.5 cups cauliflower, roasted
• 3 strips bacon, crumbled
• 2 tbsp sour cream
• Chives

Breakfast Burrito (480 cal, 30g protein, 35g carbs, 24g fat)

• 2 strips bacon
• 2 scrambled eggs
• 1/4 cup black beans
• 1 oz cheese
• Large flour tortilla

Calculating Your Macros

Wondering how bacon fits into your daily targets? Use our macro calculator to find your ideal protein, carb, and fat goals, then budget bacon accordingly.

The Sodium Question

Bacon is high in sodium—about 380mg per 2 strips (roughly 16% of the daily recommended limit). For most healthy people, this isn’t concerning if the rest of your diet isn’t sodium-heavy. However:

• If you have high blood pressure, limit bacon intake
• Balance bacon days with lower-sodium meals
• Uncured or reduced-sodium bacon has about 30% less sodium

Buying and Storing Tips

At the Store

• Regular bacon: Most cost-effective, standard macros
• Center-cut: Best for calorie-conscious; fewer calories, same protein
• Thick-cut: More substantial; good if you want fewer but more satisfying strips
• Uncured: No added nitrates; similar macros to regular

Storage

• Unopened: 2 weeks in refrigerator
• Opened: 1 week in refrigerator, in sealed container
• Freezer: 1-2 months (wrap well to prevent freezer burn)
• Cooked bacon: 4-5 days refrigerated; freezes well for 2-3 months

Common Bacon Myths

”Bacon fat is terrible for you”

Bacon fat is about 40% saturated, 45% monounsaturated (same type in olive oil), and 15% polyunsaturated. It’s not a health food, but it’s not poison either. Moderation matters more than elimination.

”Turkey bacon is much healthier”

Turkey bacon has fewer calories and less fat, but it’s also more processed and lower in protein. It’s “healthier” only if your sole concern is fat reduction. Many nutritionists consider quality pork bacon in moderation a reasonable choice.

”Bacon has zero nutritional value”

Bacon provides protein, B vitamins (especially B12), zinc, and selenium. It’s not nutrient-dense compared to vegetables, but it’s not empty calories either.

Final Thoughts

Bacon works in almost any diet when you track it accurately and use it strategically:

• Keto: Go wild—bacon is practically made for keto
• Weight loss: Limit to 2-3 strips as a flavor enhancer, not a protein base
• Muscle building: Pair with leaner proteins to balance fat intake
• Flexible dieting: Budget it in, track it accurately, enjoy it guilt-free

The key is knowing what you’re eating. Two strips of bacon add 86 calories and 6g protein—reasonable as part of a balanced breakfast. Eight strips add 344 calories before you’ve even added eggs or toast.

Weigh it, track it, and bacon can absolutely be part of your macro-friendly lifestyle.