Decoding Your Diet: How many calories are in 2 pieces of Oscar Mayer bacon?

October 31, 2025 •

3 min read

The calorie count for two pieces of Oscar Mayer bacon can vary, ranging from 60 to 90 calories depending on the cut, with Center Cut Original containing the fewest and Naturally Hardwood Smoked Original having the most. Understanding these distinctions is a fundamental part of maintaining a balanced diet, even when enjoying a processed meat like bacon in moderation.

Quick Summary

A serving of two slices of Oscar Mayer bacon contains 60 to 90 calories, with variations based on the cut and cooking method. The nutritional profile also includes fat, sodium, and protein. Enjoying bacon in moderation requires attention to portion sizes and preparation methods to manage intake of saturated fat and sodium.

Key Points

Calorie and Variety Check: Two pieces of Oscar Mayer bacon contain 60 to 90 calories, with the specific amount depending on the cut, such as center cut versus hardwood smoked.
Mindful Moderation: As a processed meat high in sodium and saturated fat, bacon should be enjoyed in moderation as part of a healthy diet.
Lower-Fat Cooking Methods: Baking bacon on a wire rack or draining it on paper towels can significantly reduce its fat content.
Be Aware of Sodium: Different bacon varieties have varying sodium levels, so soaking bacon in hot water can help leach out some of the excess salt.
Consider Healthier Alternatives: For those who want the flavor without the drawbacks, options like turkey bacon, tempeh, or mushrooms offer lower-fat, lower-sodium choices.
Use as a Flavor Garnish: Using a smaller amount of bacon, like crumbling it over a salad, provides a satisfying taste with minimal caloric impact.

Navigating the Nutritional Landscape of Oscar Mayer Bacon

For many, bacon is a beloved breakfast staple, but its nutritional information is often a point of curiosity for those tracking their diet. A single brand like Oscar Mayer offers several varieties, each with a different caloric and macronutrient breakdown. Understanding these differences is key to making informed dietary choices. While often seen as an indulgence, small portions can be a part of a balanced diet when handled mindfully. This guide explores the specifics of the most common Oscar Mayer bacon varieties and offers tips for enjoying them responsibly.

Comparing Popular Oscar Mayer Bacon Varieties

The nutritional content of Oscar Mayer bacon varies significantly between its different cuts and preparations. The caloric difference between Center Cut Original and the Naturally Hardwood Smoked Original, for example, is considerable for just a two-slice serving. These differences are important for those managing their daily calorie, fat, or sodium intake.


Variety	Serving Size	Calories	Total Fat	Saturated Fat	Sodium
Center Cut Original	2 cooked slices (13g)	60	4.5g	1.5g	240mg
Naturally Hardwood Smoked Original	2 cooked slices (19g)	90	7g	2.5g	350mg
Thick Cut (Fully Cooked)	2 slices (17g)	70	5g	2g	340mg

Beyond the Calories: The Broader Nutritional Picture

While calories and macronutrients are important, it's also worth considering other nutritional components. For example, bacon is a source of protein and some B vitamins. However, as a processed meat, it also contains ingredients that require mindful consumption.

Key Nutrients in Bacon (per 2 slices):

Protein: Provides 5-7 grams, which can contribute to satiety.
B Vitamins: Contains B1, B3, and B12, which are important for energy conversion and nervous system function.
Sodium: A significant source of sodium, especially in regular and thick-cut varieties. High sodium intake can contribute to high blood pressure.
Saturated Fat: The fat content is primarily saturated fat, which should be limited in a heart-healthy diet.
Nitrates/Nitrites: Used in curing bacon, these can form nitrosamines during high-temperature cooking, which are potentially carcinogenic.

Cooking and Preparation: Reducing Fat and Sodium

The way you prepare your bacon can significantly impact its fat and calorie content. By following a few simple steps, you can enjoy the flavor of bacon while minimizing some of its less healthy aspects.

Drain Excess Fat: After cooking, place the bacon on paper towels to absorb any rendered fat.
Bake on a Rack: For maximum fat reduction, bake bacon on a wire rack set over a baking sheet.
Soak to Reduce Salt: To cut back on sodium, soak the bacon in a hot water bath for a few minutes before cooking.
Mind the Temperature: Avoid burning the bacon, as this can increase the formation of harmful chemicals.

Mindful Consumption and Healthy Alternatives

The key to incorporating bacon into a healthy diet is moderation and portion control. Experts suggest limiting processed meats to occasional consumption, perhaps once or twice a month, and sticking to a small portion size. For those who enjoy the flavor of bacon but want healthier options, many alternatives are available.

Healthier Bacon Alternatives:

Turkey Bacon: Typically lower in fat and calories than pork bacon.
Plant-Based Bacon: Made from ingredients like tempeh, mushrooms, or eggplant, these options are naturally lower in fat and cholesterol and offer added fiber.
Prosciutto or Pancetta: While cured meats, they are often used in smaller quantities as a garnish, providing flavor with less overall intake.
Bacon Bits: Crumbled over dishes like salads or soups, a small amount of bacon bits can deliver a big burst of flavor for minimal calories.

Conclusion

While bacon is not a health food, it doesn't need to be completely off-limits for most people. The nutritional information, such as the fact that two pieces of Oscar Mayer bacon contain 60 to 90 calories depending on the cut, serves as a guide for responsible consumption. By being mindful of portion sizes, opting for leaner cuts like center cut, and using fat-reducing cooking methods, bacon can be an occasional part of a balanced diet. For those looking for a healthier, more frequent alternative, plant-based or turkey bacon can satisfy cravings with fewer health drawbacks. As with any processed food, moderation and thoughtful preparation are essential for integrating it into a healthy eating plan.

Frequently Asked Questions

Two skillet-cooked slices of Oscar Mayer Center Cut Original Bacon contain 60 calories, making it one of the brand's leaner options.

According to nutritional data, Oscar Mayer's Naturally Hardwood Smoked Original bacon contains 90 calories per two cooked slices, while the Fully Cooked Thick Cut bacon has 70 calories for the same serving size.

Bacon contains 5-7 grams of protein per two-slice serving, but it is also high in saturated fat and sodium. While it is a protein source, it should be consumed in moderation due to its processed nature.

Excessive consumption of processed meats like bacon has been linked to increased risks of chronic non-communicable diseases, including heart disease, high blood pressure, and certain cancers.

Healthier alternatives include turkey bacon, plant-based bacon made from tempeh or mushrooms, and using smaller quantities of other cured meats like prosciutto for flavor.

To reduce fat, cook bacon on a wire rack to allow the grease to drip away, and drain it on paper towels after cooking. To reduce sodium, soak the bacon in a hot water bath before preparing.

As a zero-carbohydrate food, Oscar Mayer bacon is a popular choice for low-carb and ketogenic diets. However, it's important to monitor overall calorie, fat, and sodium intake.