Some people just couldnt have breakfast without a few slices of bacon. Its best to eat in moderation, though. (Photo Credit: Moment / Getty s).
“Bacon” is a type of cured meat that comes from the belly of a pig that is usually between 6 and 7 months old.
Historians think even the ancient Greeks and Romans ate bacon. Today its made all over the world and includes pork, turkey, beef, and even vegetarian options. Â.
Bacon has lots of sodium, cholesterol, and fat, all of which can increase your risk of heart disease. But bacon does have other nutrients, like protein, vitamins, and minerals. Remember that if you eat bacon, it’s best to do so only sometimes and in small amounts. Â.
A few people actually need more salt in their diets. Many athletes sweat a lot, which can cause electrolyte imbalances. To fix this, they need extra salt in their bodies. A high-sodium diet can also help people with postural orthostatic tachycardia syndrome (POTS) manage their symptoms. POTS causes a fast heartbeat and dizziness when you stand up.
If these things happen, bacon might work instead of a sports drink or salt tablets. Â.
You can find small amounts of B vitamins in bacon. These vitamins help your body turn the food you eat into energy. B vitamins also are important in forming red blood cells. But other, healthier foods have these vitamins too, including leafy greens, fish, and beans.
Bacon has choline, a nutrient involved in controlling your mood, memory, and muscles, among other things. Some nuts, beans, and seeds, as well as Brussels sprouts, broccoli, and cauliflower, are better ways to get choline. Â.
A serving size is equal to about 1 medium strip of bacon. That small serving will provide you with:
Bacon doesn’t have as many vitamins and minerals as some other meats, but it does have some of the following nutrients:
Bacon is a beloved breakfast food, thanks to its savory, smoky flavor and crispy texture when cooked. But with its high fat and sodium content, it’s important to be mindful of portion sizes when indulging. So how many slices of bacon should you eat in one serving?
This article provides a complete guide to reasonable bacon serving sizes, nutrition information, and tips for enjoying bacon as part of a healthy diet.
The Recommended Serving Size
According to nutrition experts. a proper single serving of bacon is
- 1-2 slices
- Around 15 grams total
- Approximately 1 ounce
This serving size provides 30-60 calories, 3-5 grams fat, and 3 grams protein.
The specific slice count that equals one ounce depends on the thickness and brand. Most regular cut bacon contains 16-20 slices per pound.
So for a 1 pound package with 20 slices total, one ounce would be around 2 average slices. Thicker cuts would be 1-1.5 slices per ounce.
When in doubt, check the nutrition label on your package for the exact serving size details.
Why Portion Control Matters
Eating reasonable amounts of any higher fat food like bacon is advisable for good health. Here’s why it’s important to stick to recommended serving sizes:
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Limits saturated fat – Just 1 serving provides 25-50% of the daily value for saturated fat. Too much can raise cholesterol levels.
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Reduces sodium intake – Each serving also contains up to 200mg sodium, which can add up quickly. Excess sodium intake may increase blood pressure.
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Controls calories – One serving has 50-100 calories. It’s easy to overdo it when cooking an entire pound.
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Promotes balanced nutrition – Single servings of bacon can fit into a healthy diet. But relying on it too heavily can minimize intake of healthier proteins, fruits, and vegetables.
Following proper serving sizes allows you to enjoy the delicious taste of bacon while maintaining good nutrition.
Nutrition Information Per Serving
Here is the full nutrition profile of a 1-2 slice or 1 ounce bacon serving:
- Calories: 43-86
- Total Fat: 3-5g
- Saturated Fat: 1-2g
- Cholesterol: 10-20mg
- Sodium: 158-200mg
- Protein: 3g
- Iron: 1-3% DV
- Potassium: 1-3% DV
As you can see, a single serving packs a powerful punch of flavor without too many calories, fat, or sodium.
Bacon does also contain small amounts of beneficial nutrients like iron, zinc, magnesium and B vitamins. But other unprocessed meats, seafood, legumes, nuts and seeds offer higher nutritional value.
Tips For Serving Bacon In Meals
Here are some tips for incorporating proper bacon serving sizes into your daily diet:
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Use it as a flavor enhancer rather than main dish. Add 1-2 slices to omelets, sandwiches, soups.
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Crumble one slice over a salad or baked potato instead of 2-3 whole slices.
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Order single servings or request less bacon at restaurants.
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Opt for turkey bacon or beef bacon for a leaner option.
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Balance with vegetables, fruits, whole grains and lean protein at all meals.
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Cook in the oven on a rack to allow fat to drip off rather than pan frying.
With a little mindfulness, you can satisfy your bacon cravings and nutritional needs at the same time.
Healthy Serving Size Swaps
If you want to further lighten up your bacon intake, use these lower calorie, lower sodium substitutes:
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2 slices bacon = 1 ounce of ham, prosciutto, or Canadian bacon
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1 tablespoon bacon bits = 1 tablespoon sautéed mushrooms or onion
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2 slices bacon crumbles = 1 tablespoon nutritional yeast seasoning
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1 slice bacon = Olives, avocado, or nuts for salad toppings
With some creativity, you can mimic the smoky umami flavor and crispy crunch of bacon in healthier ways.
Storing Bacon Properly
To maintain safety and freshness, store uncooked bacon properly:
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Refrigerate for up to 7 days. Freeze for up to 6 months.
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Wrap tightly in plastic wrap or place in a resealable plastic bag.
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Keep raw bacon separate from other foods to avoid cross contamination.
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Cooked bacon keeps for 5-7 days refrigerated and 2-3 months frozen.
Follow serving size suggestions, use proper storage methods, and balance out your diet. This allows you to incorporate bacon as an occasional treat without overdoing it on fat, sodium and calories.
The Bottom Line
One serving of bacon is about 1-2 slices, 15 grams, or 1 ounce. Stick to recommended portions to keep saturated fat, sodium and calories in check. Balance bacon’s savory flavor as an accompaniment instead of the star of the plate.
With mindful eating habits, you can certainly enjoy the delicious taste of bacon in moderation as part of an overall nutritious diet. Just be sure to rely on healthier sources of protein and nutrition most of the time.
How to Cook Bacon
On the stove, in the oven, in the microwave, or even in an air fryer are all different ways to cook bacon. Heres how.
On the stovetop:Â
- On medium heat, slowly cook the bacon in a nonstick skillet. Â .
- Don’t add oil; as the bacon cooks, its own fats will come out.
- Turn the slices regularly so they dont burn.
- Take the bacon out of the pan and let it cool on paper towels to soak up the extra grease.
In the oven or air fryer:Â
- Cover a sheet pan with foil and put a metal baking rack inside it.
- Add your strips of bacon to the baking rack.Â
- Depending on how thick the bacon is, cook it at 400 F for 10 to 20 minutes. Â .
- As the bacon cooks, the grease will run down to the sheet pan below it.
In the microwave:Â
- Put some bacon strips on a plate lined with paper towels.
- Cover it with paper towels.Â
- Check on it about halfway through the 4 minutes on high. Â .
- Continue to cook until the bacon is crispy.
Bacon ideas
You can get the taste of bacon with less salt and fat by adding a little to vegetables and other healthy foods. Â.
Try these ideas for bacon:
- Bacon, lettuce, tomato, and avocado sandwich
- Kale, bacon, and roasted butternut squash salad
- Hot spinach salad with apples and bacon
- Brussels sprouts roasted with garlic and bacon
What Is Turkey Bacon?
Turkey bacon is cut and cured to be similar to pork bacon. The difference is that its made from turkey meat, although sometimes pork is added. â If turkey bacon contains any pork, it must be listed on the package label.
Unlike pork bacon, turkey bacon isnât sliced directly from the turkey into pieces. Instead, the meat is chopped, formed, and then sliced. Â.
Quick Tips: How to Separate Bacon Slices
FAQ
Is 4 slices of bacon too much?
How many bacon is 1 serving?
Is it OK to eat 2 slices of bacon everyday?
How much cooked bacon is a serving?
How many slices of bacon is a serving?
Some people may think that one slice is enough, while others may pile their plates high with several slices. But according to nutrition experts, one serving of bacon is equal to about 15 grams or a little more than one cooked slice. Of course, this can vary depending on the thickness and length of the slices.
How much is a serving of bacon?
But according to nutrition experts, one serving of bacon is equal to about 15 grams or a little more than one cooked slice. Of course, this can vary depending on the thickness and length of the slices. So why is it important to know the serving size of bacon? Well, for starters, it can help us keep track of our calorie intake.
How many calories are in 2 slices of bacon?
But using the USDA nutrition database as a guide, it counts a serving of 2 slices as about 15 grams of bacon which averages around 90 calories, 10-15 mg of cholesterol and about 7 grams of fat. Again, those numbers might be a bit higher or lower depending on your cut of meat but these amounts are a decent indicator.
How many slices of bacon should you eat a day?
Just three to four slices of bacon can represent about a fifth of your daily limit for saturated fat. Eating too much saturated fat can increase your cholesterol levels, leading to an increased risk for heart disease. In addition to its high saturated fat content, bacon is also high in sodium.