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 a delicious and popular breakfast food, but it also tends to be high in sodium. If you’re watching your salt intake, you may be wondering just how much sodium is in a single strip of bacon.
In this article, we’ll break down the sodium content in bacon, discuss the health impacts of too much sodium, and give tips for enjoying bacon as part of a low-sodium diet.
Sodium Levels in Bacon
The sodium content of bacon can vary somewhat depending on the brand, ingredients, and cooking method. However, on average, a single medium-thick slice of pan-fried bacon contains around 180 mg of sodium.
That means a full strip of bacon with 10-12 slices could contain about 1,800 – 2,160 mg sodium.
To put that into perspective, the American Heart Association recommends limiting daily sodium intake to no more than 2,300 mg. For some people with health conditions like hypertension, the recommendation is less than 1,500 mg per day.
So eating just one strip of bacon could provide almost your entire recommended daily sodium intake!
Why You Should Care About Sodium
Sodium is an essential nutrient, but most Americans consume way more than the recommended amount. High sodium intake has been linked to serious health issues like:
- High blood pressure
- Increased risk of stroke
- Heart disease
- Kidney disease
- Stomach cancer
Excess sodium causes the body to retain water, putting strain on your heart and blood vessels. Over time this can do serious damage.
By being mindful of sodium in foods like bacon you can help maintain normal blood pressure and reduce your risk of heart disease.
Tips for Lower Sodium Bacon
If you don’t want to fully give up your bacon habit, there are ways to make it a bit healthier:
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Opt for low-sodium bacon – Many brands offer reduced sodium options with 25% less salt.
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Choose turkey bacon – With around 35mg sodium per slice, turkey bacon contains much less salt than pork.
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Make your own – By making bacon from scratch, you control exactly how much salt goes into the recipe.
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Cook it right – Baking bacon helps render out more fat and sodium than frying.
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Watch portions – Limit yourself to 2-3 slices max per sitting.
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Balance with low sodium foods – Eat bacon alongside fresh fruits and veggies instead of salty sides.
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Add acid – Pair bacon with something acidic like tomato or vinegar to help balance the saltiness.
Healthy Ways to Enjoy Bacon
In addition to ordering lower sodium bacon, you can also incorporate it into recipes in healthier ways:
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Chopped bacon on a salad – Sprinkled over leafy greens instead of traditionally bacon-heavy Caesar salad.
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Baked potato topper – Bits of crumbled bacon give flavor to baked potatoes without needing butter.
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Egg white scramble – Diced bacon adds flavor to an egg white scramble.
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Brussels sprouts – Roasted Brussels sprouts with a few bacon bits are delicious.
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Clam chowder – Small amounts of chopped bacon can add a smoky depth.
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Chicken wraps – Chicken salad or grilled chicken wraps with a couple pieces of crumbled bacon.
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Green beans – Sauteed green beans with bacon pieces for flavor.
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Baked apples – A little bacon topping lends a hint of saltiness to sweet baked apples.
How Bacon Gets its Salty Flavor
Ever wonder why bacon tastes so salty in the first place? It’s not just from adding extra table salt before packaging. There are two main reasons bacon contains so much sodium:
1. Curing – Bacon is cured in a brine solution containing salt, nitrates, and sometimes sugar and other flavorings. This curing process infuses the meat with saltiness and preserves it.
2. Smoking – Many bacon varieties are smoked after curing to enhance flavor. The smoke adheres to the salty meat, depositing even more sodium.
These traditional curing and smoking processes impact the final sodium levels in bacon. However, bacon made without any curing or smoking would lack that signature bacon flavor.
Should You Opt for “No-Sodium” Bacon?
When scanning the bacon options, you may come across ones labeled “no-sodium” or “unsalted.” But are these actually healthier alternatives?
The main advantage of no-sodium bacon is that you’ll be limiting total sodium intake. However, these bacons often have added flavors and preservatives to compensate. And they may still contain some naturally occurring sodium from the pork.
For the best nutrition and flavor, your best bet is to use high-quality bacon and control portion sizes. Ideally, choose bacon cured with natural ingredients like sea salt, honey, and maple. Then balance it out by eating smaller amounts alongside fresh, low sodium foods.
The Bottom Line
While bacon does contain high amounts of sodium, you don’t have to remove it from your diet altogether if you enjoy it. Just be mindful of portion sizes, and incorporate it into recipes with fresh vegetables, fruits, herbs, and spices.
By choosing high-quality bacon sources and savoring each bite, you can still enjoy this tasty treat even while limiting sodium intake for better heart health.
How do you like to enjoy bacon as part of a healthy, balanced diet? Share your favorite tips, tricks and recipes in the comments below!
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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What If You Eat BACON Every Day For 30 Days?
FAQ
How much sodium is in an average slice of bacon?
Is bacon high in sodium?
How much sodium is in a single strip of bacon?
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Sodium(mg)
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1 thin slice
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116
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1 medium slice
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185
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1 thick slice
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277
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1 oz
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647
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How much sodium is in center cut bacon?
How much sodium is in bacon?
The favorite choice for the term “Bacon” is 1 medium slice of Bacon which has about 180 mg of sodium . The amount of sodium for a variety of types and serving sizes of Bacon is shown below. Find detailed sodium information for Bacon including Popular Serving Sizes of Bacon and Other Popular Types of Bacon.
How many calories are in a strip of bacon?
1 strip cooked of bacon ( Pork, cured, cooked, pan-fried) contains 37 Calories. The macronutrient breakdown is 1% carbs, 69% fat, and 30% protein . This has a relatively high calorie density, with 468 Calories per 100g. For 1 strip cooked of bacon (8g)
How much sodium is in pan fried bacon?
Two average slices of pan-fried bacon contain 376 mg of sodium, which is more than 20 percent of the recommended daily intake for most adults. Excessive sodium intake has been associated with an increased risk of high blood pressure, heart disease, and stomach cancer.
Does Bacon have salt?
However, there has been some concern about the amount of salt present in bacon and its potential impact on one’s health. When it comes to the amount of salt in bacon, it can vary depending on the brand and type of bacon. On average, a 2-ounce serving of bacon contains about 460 milligrams of sodium.