Does Crispy Bacon Really Have Fewer Calories? Separating Fat From Fiction

Crispy sizzling bacon is the quintessential breakfast food for many people. The smell of bacon frying in the morning is enough to rouse even the deepest of sleepers from their slumber. But bacon has gotten a bad nutritional rap over the years being associated with high fat and calorie content. This has led some bacon lovers to reluctantly leave it off their morning menu. However, new research shows that enjoying deliciously crispy bacon may not be as calorically criminal as previously thought. Let’s examine the facts about bacon’s fat and calories when cooked to golden, crispy perfection.

The Crux of the Issue: Fat Content in Raw vs. Cooked Bacon

Most bacon nutrition labels provide information for the uncooked product For example, a typical nutrition label may state that a slice of raw bacon contains 45 calories and 4 grams of fat These metrics are based on the full fat content of raw bacon. However, when bacon is cooked, especially when fried until crispy, a good portion of the fat renders out. This causes the fat content, and thus the calorie content, to significantly decrease.

A raw slice of bacon contains approximately 30% fat. A good 15% to 20% of that fat renders out of the bacon and into the pan when it’s cooked until very crispy. This means that the crispy cooked bacon slice will have about 10 to 15 percent less fat than the raw bacon slice. A slice of raw bacon has 45 calories. Cooking it until it’s crispy will take away 6-7 grams of fat, which means it has 50–60 fewer calories. That 45-calorie slice has less than 35 calories when it’s cooked all the way through.

Scientific Research Confirms Lower Fat and Calories

The idea that crispy bacon contains less fat and calories than raw bacon has been confirmed by scientific research. Studies have compared the nutrient profiles of raw pork belly bacon with bacon fried to varying degrees of doneness. They’ve definitively shown that cooking bacon lowers the fat content in a linear relationship with doneness level. The more thoroughly cooked, the less fat remains in the bacon.

For example a 2012 study published in Meat Science examined bacon fried to three levels

• Soft: cooked but still flexible and moist
• Crisp: firm but not hard, translucent but not transparent
• Well-done: dark, brittle, and fully opaque.

The results clearly showed that fat content decreased as cooking extent increased:

• Soft bacon retained 83% of its raw fat
• Crisp bacon retained 63% of its raw fat
• Well-done bacon retained only 55% of its raw fat

Unfortunately, almost 40% of the fat that was in the crispy bacon was lost while it was cooking. This directly translates to lower calories per slice.

Researchers thought that cooking for longer periods of time might let more fat turn into grease in the pan. With more heat, the bacon probably gives off more fat as it fries to a crisp.

Calorie Differences Between Raw and Crispy Bacon

Based on the scientific research, consistently cooking bacon until crispy can significantly reduce the calories. Here are some examples of the calorie differences between raw and crisped bacon:

• A typical slice of raw bacon contains 45 calories and 4g fat. When fried crispy, it will have closer to 30 calories and 2.5g fat.
• Two slices of raw bacon have 90 calories and 8g fat, but when cooked crispy have only 60 calories and 5g fat.
• One cup of chopped raw bacon equals 808 calories and 72g fat. Cooked crispy it becomes 545 calories and 48g fat.

As you can see, crisping up bacon can cut the calories by 25-30% compared to the raw nutrition info. That’s a significant calorie reduction that can really add up if you eat bacon regularly.

Tips for Achieving Maximum Crispiness (and Fat Reduction)

If you want to get the most calorie and fat reducing benefits when cooking bacon, follow these tips:

• Use thick cut bacon – More fat will render out of thicker slices during frying.
• Fry at medium to medium-high heat – The higher heat helps the fat melt and drain off.
• Fry in a skillet – A flat pan allows the fat to cook out evenly.
• Keep flipping frequently – Flipping helps fat render from both sides.
• Cook until very crisp – Well done bacon has the lowest fat and calories.
• Drain on paper towels – Blotting absorbs any excess grease.

Bacon cooked according to these recommendations will be lower in fat and calories compared to both raw bacon and bacon fried less thoroughly.

Health Considerations of Eating Crispy Bacon

Lower fat and calorie content are definitely nutritional advantages of thoroughly cooked crispy bacon. However, there are some other health considerations to keep in mind:

• Sodium – Most bacon contains added sodium from salt and curing agents. This can add up if consuming multiple slices.
• Nitrates – Many bacons are cured with nitrates which may have health risks when eaten in excess.
• Heme iron – Bacon contains heme iron, which may increase cancer risk when consumed in high amounts. Moderation is key.
• Burnt areas – Overly charred and burnt sections can contain carcinogenic compounds.

Overall, enjoying crispy bacon in moderation as part of a balanced diet is likely fine for most people. But those with certain medical conditions like heart disease may still need to limit intake. Talk to your doctor about what’s appropriate for your individual health status.

The Bottom Line

Crispy bacon offers a tasty crunch that bacon lovers crave. The good news is that frying bacon until crisp also reduces the fat and calories compared to raw. Rendering out all that lovely bacon grease means you can enjoy the crispy bacon guilt-free! Just be mindful of portions and look for high quality, minimally processed bacon options when possible. In moderation, crispy bacon can absolutely have a place in a healthy, well-rounded diet. So go ahead and enjoy those delightful crispy, crunchy slices without fear.