As a complete protein source, bacon has all nine essential amino acids and is a good source of protein. Low in carbohydrates, a slice of bacon has three grams of protein and zero carbohydrates. It is a low-carb and low-glycemic food making it ideal for incorporating in low-carb diets.
Bacon is high in fat and is thought to be an unhealthy food that should only be eaten in small amounts to avoid health problems like heart disease and obesity. It is also very high in sodium. A slice of cured bacon cooked in the microwave contains 1. 9 grams of protein and 1. 9 grams of fat, while roasted or fried bacon contains 2. 96 grams of protein and 3. 34 grams of fat.
The fat in bacon is both saturated and unsaturated and one slice contains about 0. 6 grams of saturated fat when cooked in the microwave, and 1. 1 grams when pan-fried. A slice of bacon pan-fried contains 43 calories, 185 milligrams of sodium, and a milligram of calcium. There are 25 calories, 104 mg of sodium, and 1 mg of calcium in a slice of bacon cooked in the microwave.
There are many kinds of bacon, and some are healthier than others. 100 grams of boiled collar joint, which is what some bacon is made of, has iron, niacin, and vitamins B1 and B2. 100 grams of grilled gammon rasher, which is bacon made from the back legs’ tops, is full of iron, vitamin B1, and vitamin B2. A lot of niacin, vitamin B1, vitamin B2, iron, zinc, copper, and selenium can be found in 100 grams of fried streaky bacon.
Bacon in general is high in micronutrients. One slice of bacon contains 5 micrograms of selenium, 0. 9 micrograms of niacin, 43. 5 micrograms of phosphorous. Small amounts of iron, zinc, potassium, calcium, choline, folate, vitamin A, and vitamin B12 can also be found in bacon.
Bacon is one of the most beloved breakfast foods out there. The smoky, salty, umami flavor of sizzling bacon is practically irresistible But there’s no denying that bacon is high in fat and calories So just how much of bacon is actually fat? Let’s take a closer look.
Bacon Fat Content Has Decreased Over Time
In the past, bacon contained a very high percentage of fat. About 40 years ago, the amount of separable fat in a pork belly, which is what bacon is made from, was commonly around 68-75%. This gave bacon a very high fat content.
However over the decades, bacon has gotten leaner due to changes in pig breeding and feeding practices. Today’s pork bellies contain 45-55% fat on average a significant decrease. This means modern bacon contains 10-20% less fat than older varieties.
Fatty Acid Composition in Bacon
While the total fat content has decreased, the composition of fatty acids in bacon remains relatively unchanged. The main fatty acids found in bacon fat are:
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Oleic acid (40-42%): A monounsaturated fat found in olive oil and avocados.
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Palmitic acid (23-25%): A saturated fat associated with raising LDL cholesterol.
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Linoleic acid (8-12%): An omega-6 polyunsaturated fat linked to inflammation.
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Stearic acid (5-7%): A saturated fat that has a neutral effect on cholesterol.
So bacon fat contains a mix of saturated, monounsaturated, and polyunsaturated fatty acids. The high saturated fat content is a nutritional concern.
How Fat Content Varies Between Bacon Types
While most modern bacon hovers around 45-55% fat, the exact percentage can vary based on the specific type:
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Regular sliced bacon tends to be around 45-50% fat. This is the typical thin-cut bacon you find in grocery stores.
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Thick-cut bacon has fat content ranging from 55-60%. The thicker cut means more fat.
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Turkey bacon is significantly leaner, with just 20-30% fat. It’s made from ground turkey rather than pork belly.
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Prosciutto (cured dry-aged ham) has approximately 25% fat, since it uses a pork leg cut.
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Pork belly that’s uncured and unsmoked contains 70-75% fat. It’s essentially bacon before processing.
So if you’re looking for lower fat options, turkey bacon and prosciutto are your best bets. But they don’t mimic the taste and texture of regular bacon.
Calorie and Fat Content of Cooked Bacon
How does the fat percentage translate into actual grams of fat and calories when you cook bacon? Let’s crunch the numbers on a typical 1-ounce serving:
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A 1-ounce serving of regular pan-fried bacon contains 9 grams of fat and 101 calories.
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Of the 9 grams of fat, approximately 3.3 grams are saturated fat.
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So out of 101 calories per ounce, 90 calories (89%) come from fat, mostly the saturated kind.
The high calorie and saturated fat numbers explain why bacon isn’t considered a health food. But the fat is also why it tastes so amazingly delicious!
Ways to Make Bacon Healthier
If you don’t want to give up bacon entirely, there are some simple ways to make it a bit healthier:
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Choose turkey bacon or prosciutto for less total fat, but know the taste and texture will be different.
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Opt for thick-cut bacon to get bigger portions with less saturated fat than regular sliced bacon.
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Grill or bake bacon on a rack instead of frying to allow more fat to drip off.
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Blot cooked bacon on paper towels to soak up excess grease before eating it.
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Limit bacon portions to 1-2 slices max per serving and enjoy it as an occasional treat.
The Takeaway on Bacon Fat
So what’s the final verdict on how much of bacon is fat? On average, modern bacon contains 45-55% fat. And cooked bacon is nearly 90% calories from fat. The high saturated fat content means bacon should be enjoyed in moderation as part of a healthy diet. But with some simple tweaks, you can still enjoy bacon’s signature flavor and crispy texture. Just keep your portions in check for the occasional breakfast or BLT.
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The Ultimate Guide to Bacon
As a complete protein source, bacon has all nine essential amino acids and is a good source of protein. Low in carbohydrates, a slice of bacon has three grams of protein and zero carbohydrates. It is a low-carb and low-glycemic food making it ideal for incorporating in low-carb diets.
Bacon is high in fat and is thought to be an unhealthy food that should only be eaten in small amounts to avoid health problems like heart disease and obesity. It is also very high in sodium. A slice of cured bacon cooked in the microwave contains 1. 9 grams of protein and 1. 9 grams of fat, while roasted or fried bacon contains 2. 96 grams of protein and 3. 34 grams of fat.
The fat in bacon is both saturated and unsaturated and one slice contains about 0. 6 grams of saturated fat when cooked in the microwave, and 1. 1 grams when pan-fried. A slice of bacon pan-fried contains 43 calories, 185 milligrams of sodium, and a milligram of calcium. There are 25 calories, 104 mg of sodium, and 1 mg of calcium in a slice of bacon cooked in the microwave.
There are many kinds of bacon, and some are healthier than others. 100 grams of boiled collar joint, which is what some bacon is made of, has iron, niacin, and vitamins B1 and B2. 100 grams of grilled gammon rasher, which is bacon made from the back legs’ tops, is full of iron, vitamin B1, and vitamin B2. A lot of niacin, vitamin B1, vitamin B2, iron, zinc, copper, and selenium can be found in 100 grams of fried streaky bacon.
Bacon in general is high in micronutrients. One slice of bacon contains 5 micrograms of selenium, 0. 9 micrograms of niacin, 43. 5 micrograms of phosphorous. Small amounts of iron, zinc, potassium, calcium, choline, folate, vitamin A, and vitamin B12 can also be found in bacon.
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FAQ
What is the lean to fat ratio for bacon?
Is bacon supposed to be mostly fat?
Is bacon the unhealthiest meat?
How much fat vs protein in bacon?
How much fat is in bacon?
When it comes to bacon, the percentage of fat can vary depending on the cut and preparation method. However, on average, bacon is about 50% fat. Of that 50%, approximately 40% is saturated fat, which has been linked to an increased risk of heart disease. The remaining 10% is polyunsaturated fat, which is considered a healthier type of fat.
What are the effects of having a body fat percentage of less than 10?
Women with too low body fat will eventually develop absent periods, or amenorrhoea. Without a healthy menstrual cycle, women cannot get pregnant and will suffer from temporary infertility.
Is Bacon a healthy fat?
This is the same fatty acid that olive oil is praised for and generally considered “heart-healthy” ( 1 ). Then about 40% is saturated fat, accompanied by a decent amount of cholesterol. The remaining fat in bacon is 40% saturated and 10% polyunsaturated, accompanied by a decent amount of cholesterol.
How much protein is in bacon?
Bacon is high in protein with 12 grams per serving. Approximately 10% to 35% of your total daily calories should come from protein. That’s 46 to 56 grams of protein a day. Your potassium intake should be 2,600 milligrams and 3,400, and one serving of bacon provides 172 milligrams.