How many calories are in 2 pieces of microwave bacon?

January 3, 2026 •

4 min read

Two standard slices of microwave-cooked bacon typically contain between 70 and 80 calories, with brands like Hormel and Kirkland falling within this range. This convenient breakfast staple offers a quick source of protein, but the exact nutritional value can vary.

Quick Summary

Two standard slices of microwave bacon generally contain 70-80 calories, though the amount varies by brand and thickness. Microwaving on paper towels helps drain excess fat, potentially resulting in fewer calories than other cooking methods.

Key Points

Average Calorie Count: Two standard slices of microwave bacon generally contain between 70 and 80 calories.
Fat Absorption is Key: Using paper towels during microwaving helps drain excess rendered fat, leading to a lower calorie count compared to pan-frying.
Check the Brand: The exact calorie and nutritional content can vary significantly depending on the specific brand and thickness of the bacon.
Microwave vs. Pan-Frying: Microwaved bacon tends to be less fatty per cooked gram than pan-fried due to the efficient fat removal process.
High in Sodium: Regardless of cooking method, bacon is high in sodium, with two slices often exceeding 300mg.
Leaner Alternatives Exist: Turkey bacon is a popular lower-calorie and lower-fat alternative to traditional pork bacon.

The Calorie Breakdown for Microwave Bacon

For most pre-cooked or microwave-ready bacon products, a serving of two slices hovers in the 70-80 calorie range. A specific product from Hormel, for example, lists 70 calories for two cooked slices. Another brand, Kirkland Signature, lists 80 calories for two slices. This consistency across popular brands gives consumers a reliable average to work with when tracking their intake.

Beyond just the caloric number, it's important to consider the macronutrient profile. For a typical two-slice serving, you can expect:

Fat: Approximately 6-7 grams, with a portion being saturated fat.
Protein: Around 4-6 grams.
Sodium: A significant amount, often between 300-350 milligrams, which is about 13-15% of the daily value.

This breakdown shows that while relatively low in total calories, microwave bacon is calorie-dense, with most energy coming from fat and a moderate amount from protein.

How Microwaving Affects Calorie Count

Microwaving bacon is often seen as a healthier option compared to pan-frying, primarily because it's an effective way to remove excess fat. When cooked between layers of paper towels, the towels absorb a significant amount of the rendered grease. This process reduces the overall fat and calorie content of the final product, as the bacon is not left to cook and potentially re-absorb the fat as it would in a skillet.

Practical Steps for a Less Fatty Result

Using paper towels is crucial for minimizing fat. Here is a simple, effective method:

Line a microwave-safe plate with at least 4 layers of paper towels.
Lay the bacon strips in a single layer, ensuring they don't overlap.
Cover the bacon with 2 more layers of paper towels to prevent splattering and aid absorption.
Microwave for approximately one minute per slice, checking halfway through and adjusting as needed.

A Comparative Look at Cooking Methods

Understanding how different cooking methods impact bacon's nutritional content is key to making informed choices. While the exact calorie count for any method depends on brand, thickness, and how much fat is drained, we can observe general trends. Microwaved bacon, due to the paper towel draining method, is typically on the lower end of the calorie spectrum compared to pan-frying.

Nutritional Comparison by Cooking Method (per 100g)


Nutrient (per 100g)	Raw Bacon	Microwaved Bacon	Pan-Fried Bacon
Protein	11.60g	38.62g	38.34g
Fat	45.04g	37.27g	40.30g
Sodium	0.66g	1.05g	1.50g

Data from USDA Food Data Central. Note: Values are based on 100g of cooked product; actual values per slice will vary.

As the table shows, cooked bacon has a higher concentration of protein and minerals per gram compared to raw, as moisture is cooked out. Microwaved bacon shows a lower fat content per 100g than pan-fried, indicating the effectiveness of the paper towel method in rendering fat away. Conversely, the pan-fried option shows the highest sodium content, likely due to a different curing process or flavor absorption.

Factors That Influence Bacon Calories

While we have a solid estimate for standard microwave bacon, several factors can cause the exact calorie count to fluctuate.

Brand and Processing: Different brands use varying cuts of pork and curing processes. Some may add more sugar or preservatives, which slightly alters the overall nutritional profile.
Thickness and Cut: A thicker-cut piece of bacon will naturally have more calories and fat than a thin-cut piece of the same length. Turkey bacon is also a popular lower-calorie and lower-fat alternative to pork bacon.
Drainage: The most significant factor is the efficiency of fat drainage. If you don't use paper towels or use a different cooking method, you will likely end up with higher calorie bacon.

The Verdict: Calories in Microwave Bacon

When you're curious how many calories are in 2 pieces of microwave bacon, a safe bet is to assume the 70-80 calorie range, though checking the specific brand's packaging is always the most accurate method. Due to the effective fat-rendering process enabled by paper towels, microwaved bacon is often a slightly lower-fat and lower-calorie choice compared to pan-fried. While it can be a part of a balanced diet, it's a calorie-dense and high-sodium food that should be enjoyed in moderation. Always read the label and consider leaner alternatives like turkey bacon or other healthier breakfast options to manage your overall nutritional intake.

Conclusion

Two pieces of standard microwave bacon typically contain 70-80 calories. The cooking method, which utilizes paper towels to absorb rendered fat, makes it a less fatty option than pan-frying. For a precise count, always refer to the specific brand's nutrition label. Microwaved bacon is a quick, convenient, and relatively low-calorie choice, but its high fat and sodium content mean mindful portion sizes are recommended for a balanced diet.

Frequently Asked Questions

Two standard slices of microwave bacon typically contain between 70 and 80 calories, with the exact amount varying slightly by brand and thickness.

Microwaving bacon on paper towels is often considered healthier because the towels absorb the rendered fat, resulting in a less fatty final product compared to pan-frying, where the bacon can sit in its own grease.

Yes, turkey bacon is generally a leaner alternative and contains fewer calories than standard pork bacon. One slice of turkey bacon typically has around 30 calories, compared to 40-43 for a slice of pork bacon.

To reduce calories, cook the bacon between several layers of paper towels to maximize fat absorption. You can also choose thinner cuts of bacon or switch to turkey bacon.

For a two-slice serving, you can expect around 6-7 grams of fat, with a portion of that being saturated fat. Specific brand labels provide the most accurate details.

Yes, bacon is generally high in sodium regardless of the cooking method. A two-slice serving can contain over 300mg of sodium.

Some older concerns focused on potential nitrosamine formation, but modern studies and normal cooking times show minimal risk. Some also dislike the texture compared to pan-fried, but proper technique can achieve crispy results.