How Many Calories and Protein Are in 2 Slices of Bacon?

October 29, 2025 •

4 min read

Depending on the brand and thickness, two slices of regular pan-fried bacon can contain anywhere from 80 to 110 calories and 5 to 7 grams of protein. This comprehensive guide explains exactly how many calories and protein are in 2 slices of bacon and what factors cause these numbers to fluctuate.

Quick Summary

The nutritional content of a two-slice serving of bacon varies significantly by type and cooking preparation. Discover the average calories and protein, plus how options like turkey or center-cut stack up against traditional pork varieties.

Key Points

Variable Nutrition: A two-slice serving of cooked pork bacon typically has 80-110 calories and 5-7 grams of protein, but this varies based on type and cooking method.
Cooking Method Matters: Baking bacon on a wire rack or microwaving with paper towels removes more fat, resulting in a lower calorie count than pan-frying.
Lean Alternatives: Options like turkey bacon or Canadian bacon offer fewer calories and less fat per serving compared to traditional pork bacon.
High in Sodium: Due to the curing process, bacon is generally high in sodium, making moderation important for managing intake.
Center-Cut is Leaner: Center-cut pork bacon is a lower-fat, lower-calorie option because it is trimmed from the leaner loin section.
Processed Meat: It is important to remember that bacon is a processed meat, and intake should be part of a balanced diet according to health recommendations.

Understanding the Nutritional Profile of Bacon

Bacon is a popular breakfast staple, known for its savory flavor and satisfying crunch. However, its nutritional content, specifically its calorie and protein counts, can vary greatly depending on several key factors. While a quick answer suggests approximately 80 to 110 calories and 5 to 7 grams of protein per two-slice serving of regular pork bacon, a deeper dive into the specifics reveals a more nuanced picture. The type of bacon, its thickness, and the way it is cooked all play significant roles in its final nutritional value.

The Impact of Bacon Type on Nutrition

Not all bacon is created equal. Different cuts and compositions directly influence the calorie and protein breakdown.

Regular vs. Thick-Cut Bacon

Regular bacon, typically sliced thinner, has a lower calorie and protein count per slice simply because there is less mass. Thick-cut bacon, which contains more meat and fat per slice, will have higher values. For instance, while two slices of regular bacon might average around 90 calories and 6g of protein, two slices of thick-cut can be over 100 calories with slightly more protein.

Center-Cut vs. Traditional Bacon

Center-cut bacon is made from the leaner, middle part of the pork belly, with the fatty ends removed. This results in a product with noticeably less fat and, consequently, fewer calories. If you are looking to enjoy bacon with a lower fat intake, center-cut is a smart choice.

Pork vs. Turkey Bacon

Turkey bacon, made from chopped and ground turkey, is a popular leaner alternative to traditional pork bacon. A two-slice serving of turkey bacon generally contains fewer calories and fat than an equivalent serving of pork bacon. According to one comparison, a 1-ounce (approximately 2 slices) serving of turkey bacon has about 64 calories and 4.5 grams of protein, compared to 111 calories and 3.9 grams of protein in the same amount of uncooked pork bacon.

Canadian Bacon

Canadian bacon, which comes from the leaner loin cut of the pork, is a significantly lower-calorie and lower-fat option. A two-slice serving can have as little as 31 calories and about 5 grams of protein, making it an excellent choice for those focused on high-protein, low-calorie foods.

How Cooking Method Affects Nutritional Content

The preparation method of bacon has a profound effect on its final calorie count, primarily by controlling how much fat is rendered off during cooking.

To minimize calorie and fat content, consider these cooking techniques:

Baking on a Wire Rack: This method allows excess fat to drip away from the meat into a pan below, resulting in a crispier texture and fewer calories.
Microwaving on Paper Towels: Similar to baking, the paper towels absorb a significant amount of rendered fat, making this one of the leanest cooking methods.
Pan-Frying and Draining: While frying allows the bacon to cook in its own fat, you can reduce the final calorie count by carefully draining the bacon on paper towels after cooking to soak up excess grease.

Conversely, if you leave the bacon to fry and soak in its rendered fat, the calorie count will be higher, as it reabsorbs some of that fat.

Comparison Table: Bacon Nutrition by Type and Method


Type of Bacon (Per 2 Slices)	Average Calories	Average Protein	Average Fat	Sodium Level	Notes
Regular Pork (Pan-fried)	80-110	5-7g	7-10g	High	Classic flavor; fat content varies by drainage.
Regular Pork (Microwaved)	75-90	5-6g	5-8g	High	Lower fat and calories due to fat absorption by paper towels.
Thick-Cut Pork	100+	6+g	Higher	High	More meat per slice means higher values.
Center-Cut Pork	70-85	5-7g	Lower	Variable	Leaner cut; lower calories and fat than traditional.
Canadian Bacon	~62	~9g	~2.6g	Moderate	From the pork loin, significantly leaner than streaky bacon.
Turkey Bacon	~64	~4.5g	~4.8g	High	Leaner alternative with fewer calories, but can be higher in sodium.

Macronutrients and Other Considerations

Beyond calories and protein, it's important to look at the other macronutrients in bacon. A significant portion of bacon's energy comes from fat, particularly saturated fat. While bacon is very low in carbohydrates, it is notably high in sodium due to the curing process. Many brands use added sugars, though often in minimal amounts, and some add natural or synthetic nitrates for preservation.

A Note on Processed Meat and Health

It is also worth noting that bacon is considered a processed meat. The World Health Organization (WHO) has classified processed meat as a Group 1 carcinogen, meaning there is convincing evidence that it can cause cancer. While this doesn't mean you must eliminate bacon entirely, it highlights the importance of moderation and making informed dietary choices. For those seeking alternatives, plant-based or leaner options like Canadian bacon exist.

Conclusion

The number of calories and protein in 2 slices of bacon is not a single fixed value. It's a range influenced by the type of bacon, its thickness, and the cooking method. While regular pan-fried pork bacon offers 80-110 calories and 5-7 grams of protein, leaner options like center-cut or turkey bacon can provide similar protein with fewer calories and fat. The healthiest cooking methods involve minimizing the rendered fat retained. Ultimately, enjoying bacon in moderation, alongside a balanced diet, is key to managing its nutritional impact. For further dietary research, the USDA FoodData Central offers extensive information on various foods, including different types of bacon.

Choosing the Right Bacon for Your Diet

For lower calories and fat, opt for center-cut or turkey bacon. These alternatives offer the flavor with a lighter nutritional profile.
To maximize protein intake relative to calories, Canadian bacon is an excellent choice due to its leanness.
Control your portion size. A standard serving is two slices, and it's easy for calories and sodium to add up quickly with extra slices.
Prioritize healthier cooking methods. Baking on a wire rack or microwaving with paper towels removes the most fat.
Read nutrition labels. Always check the label, as nutritional values can vary significantly between brands, even for the same type of bacon. Sodium levels, in particular, can differ.

Frequently Asked Questions

While bacon does contain protein, it is also high in fat. A two-slice serving typically provides about 5-7 grams of protein, but a significant portion of its calories comes from fat rather than protein.

Yes, cooking methods have a major impact. Baking on a wire rack or microwaving on paper towels allows fat to drain away, reducing the final calorie and fat content compared to pan-frying where bacon cooks in its own grease.

Turkey bacon is generally lower in calories and fat than traditional pork bacon but can sometimes contain more sodium depending on the brand and processing. Comparing labels is the best way to determine the nutritional specifics.

Canadian bacon is one of the lowest-calorie options. As it is cut from the leaner pork loin, it contains significantly less fat and calories than streaky pork bacon.

Thick-cut bacon slices have more mass than regular slices. Consequently, a two-slice serving will have a higher total calorie and protein count compared to two slices of regular, thin-sliced bacon.

Not necessarily. The term 'uncured' refers to bacon that has not been treated with synthetic nitrates. It is often preserved with natural nitrates from sources like celery powder. This does not inherently change its calorie, fat, or sodium content, which depends on the cut and processing.

To reduce sodium, you can look for low-sodium or center-cut varieties of bacon, which tend to have lower sodium levels than regular cured options. You can also drain the rendered fat, as sodium is often concentrated in the curing brine.