A Nutrition Guide: How many calories does baked bacon have?

October 8, 2025 •

3 min read

According to the University of Rochester Medical Center, a single cooked slice of baked bacon contains approximately 44 calories. The exact number, however, varies based on the cut and cooking method, answering the question: How many calories does baked bacon have?

Quick Summary

Baked bacon has fewer calories per slice than its pan-fried counterpart because the cooking method allows excess fat to drip away. The total count varies by bacon type and thickness, but it remains a leaner option.

Key Points

Lower Calorie Count: A standard slice of baked bacon typically contains about 44 calories, significantly less than a pan-fried slice, which can have up to 77 calories.
Fat Drainage: Baking bacon on a wire rack allows excess grease to drip away, preventing the meat from re-absorbing fat and resulting in a leaner final product.
Nutrient-Dense: Baked bacon is a source of high-quality protein, B vitamins, selenium, and zinc, but is also high in sodium.
Choose Leaner Cuts: Opt for center-cut or low-sodium bacon to further reduce fat and salt content, or consider leaner alternatives like turkey bacon.
Mindful Consumption: As a processed meat, baked bacon should be consumed in moderation as part of a balanced diet, with attention paid to portion size.
Crispy Results: Baking on a rack not only reduces calories but also yields a perfectly crispy and evenly cooked bacon strip with minimal mess.

Baked vs. Fried: The Calorie Comparison

When considering bacon's place in a healthy diet, the cooking method is a primary factor influencing its calorie count. A typical piece of pan-fried bacon can contain around 77 calories, but baking a similar slice reduces the energy count to approximately 44 calories. This notable difference is attributed to how fat is handled during the cooking process. When bacon is fried in a pan, the strips sit in their own rendered fat, re-absorbing a portion of it. In contrast, baking the bacon on a wire rack allows the excess grease to drip into a pan below, separating the meat from the majority of its fat. This simple technique yields a crispier result with fewer calories and less overall fat.

Factors Influencing Calorie Count

Beyond the cooking method, several factors can alter the final calorie count of your baked bacon. These include:

Thickness of the cut: Thicker-cut bacon naturally contains more meat and fat per slice than standard-cut bacon, which means more calories. A standard slice might be around 44 calories, while a thick-cut slice could be closer to 65 calories.
Fat content: The inherent fat-to-meat ratio of the bacon matters. Some brands offer leaner or center-cut varieties that begin with less fat and will yield fewer calories when cooked.
Preparation technique: For the lowest calorie result, baking on a rack and patting the finished bacon with a paper towel are crucial steps. Patting with a paper towel can absorb any remaining surface grease and fat.

A Deeper Nutritional Look at Baked Bacon

While calorie count is a popular metric, it's not the only nutritional information to consider. A single cooked slice of baked bacon (around 8 grams) offers more than just energy. Here is a breakdown of its macronutrients and micronutrients:

Protein: Approximately 2.9 grams, which is essential for muscle maintenance and repair.
Fat: Around 3.5 grams total, including saturated and monounsaturated fats. A significant portion of bacon's fat is monounsaturated, specifically heart-healthy oleic acid, also found in olive oil.
Vitamins: Bacon provides a range of B vitamins, including B1, B2, B3, B5, B6, and B12, which are vital for energy metabolism and brain function.
Minerals: It is also a source of important minerals such as phosphorus, selenium, and zinc. Selenium, for example, is key for thyroid function and protecting cells from damage.
Sodium: Bacon is famously high in sodium, with one slice containing around 177mg. Because of this, moderation is crucial, especially for individuals monitoring their blood pressure.

Making Baked Bacon Healthier

To enjoy baked bacon while keeping a health-conscious diet in mind, follow these steps:

Use a Wire Rack: Always place the bacon on a wire rack over a baking sheet. This ensures the rendered fat drips away from the meat.
Pat it Dry: After cooking, transfer the bacon to a plate lined with paper towels to absorb any residual surface grease.
Choose Leaner Cuts: Opt for center-cut bacon or a low-sodium variety to reduce your intake of fat and salt.
Try an Alternative: For an even leaner option, consider turkey bacon. It typically contains fewer calories and fat per slice.
Control Portions: Keep your servings to a couple of slices and enjoy it as a garnish rather than the main event.

Comparison of Bacon Cooking Methods


Cooking Method	Calories (per slice)	Grease Level	Texture	Preparation Time	Health Considerations
Baked (on rack)	~44 kcal	Low	Crisp, even	~15-20 min	Fat drains off, lower calorie count
Pan-fried	~77 kcal	High	Varies (chewy to crisp)	~5-10 min	Sits in grease, higher calorie and fat intake
Microwaved	~38 kcal	Moderate	Often brittle	~2-5 min	Paper towels absorb some grease, very fast
Air-fried	~52 kcal	Low	Very crisp	~8-10 min	Fat drains into catch pan, efficient, even cooking

Conclusion: Baked Bacon in a Balanced Diet

Baked bacon can certainly fit into a nutritious diet when approached mindfully. By choosing to bake on a wire rack, you can significantly reduce the calories and fat consumed compared to frying. However, it's important to remember that baked bacon is still a processed meat high in sodium and saturated fat, so portion control and moderation are key. For the most health-conscious approach, pair a few slices with nutrient-dense foods like eggs and vegetables, and consider leaner alternatives like turkey bacon. Enjoying bacon in this mindful way allows you to savor its flavor without derailing your overall health goals. For further information on food composition, you can refer to the USDA FoodData Central database. USDA FoodData Central

Frequently Asked Questions

According to nutritional data, one standard slice of baked bacon contains approximately 44 calories. However, this number can vary depending on the bacon's thickness and fat content.

Baked bacon has fewer calories than fried bacon because the cooking method allows excess fat to drip away. When fried in a pan, the bacon sits in its own fat, leading to a higher calorie and fat intake.

Yes, baking is a healthier method for preparing bacon than pan-frying. Using a wire rack to allow fat to drain away reduces the overall calorie and fat content of the final product.

Yes, thicker-cut bacon contains more calories per slice than regular-cut bacon because it is denser and has more meat and fat per serving.

For the least greasy baked bacon, cook it on a wire rack over a baking sheet to catch the rendered fat. After cooking, place the bacon on a paper towel-lined plate to absorb any surface grease.

Turkey bacon is typically a leaner alternative, with one slice containing around 30 calories. A standard slice of baked pork bacon usually has about 44 calories.

Yes, baked bacon can be included in a weight loss diet when eaten in moderation. The key is to control portion sizes and use a cooking method, like baking on a rack, that reduces fat content.

No, baking does not remove all of bacon's unhealthy aspects. While it reduces fat and calories, bacon remains a processed meat with high sodium and saturated fat content, so it should still be consumed sparingly.