How much protein are 2 eggs and 2 slices of bacon?

October 31, 2025 •

4 min read

According to nutritional data, a breakfast with two large eggs and two slices of bacon typically provides 16–18 grams of protein. This is a popular combination for many seeking a high-protein start, but the exact amount varies based on the size of the ingredients and preparation methods. Understanding the protein contribution from each component can help you better manage your daily macronutrient goals.

Quick Summary

A breakfast of two large eggs and two slices of bacon offers approximately 16–18 grams of high-quality protein. The eggs contribute the majority, around 12–13 grams, with the bacon adding about 4–6 grams. This total provides a solid foundation for meeting daily protein needs.

Key Points

Total Protein: A breakfast of two large eggs and two slices of bacon contains approximately 16–19 grams of protein.
Eggs Contribute More: The two large eggs alone provide about 12–13 grams of complete protein, which contains all essential amino acids.
Bacon Adds Less: Two standard slices of cooked bacon contribute approximately 4–6 grams of protein.
Complete Protein Meal: The eggs ensure this meal is a source of complete protein, vital for muscle repair and bodily functions.
Satiety and Fat: The fat content in bacon and eggs can promote satiety, but it also adds significant calories and saturated fat.
Enhance with Veggies: Adding vegetables like spinach or bell peppers can boost the meal's overall nutritional value without excessive calories.
Consider Alternatives: Leaner options like turkey bacon can be used to reduce fat and sodium while maintaining a protein boost.

Protein Breakdown: Eggs and Bacon

When analyzing the protein content of a meal, it's important to look at each component individually. Two large eggs provide a significant portion of this breakfast's protein, delivering a high-quality, complete protein source. The two slices of bacon, while flavorful, contribute a smaller but still notable amount.

The Protein in Eggs

Large eggs are a powerhouse of nutrition, and their protein content is particularly impressive. A single large egg contains approximately 6 to 6.3 grams of protein. Therefore, two large eggs supply about 12 to 12.6 grams of protein. This protein is considered 'complete,' meaning it contains all nine essential amino acids required by the human body. The protein is distributed throughout the egg, with a slightly higher concentration in the egg white, though the yolk also contains protein along with essential fats and vitamins. The protein in eggs is also highly bioavailable, meaning the body can absorb and utilize it efficiently.

The Protein in Bacon

Bacon's protein contribution is often overestimated due to its association with hearty breakfasts. Two standard, cooked slices of bacon typically provide around 4 grams of protein. The exact amount can vary based on the thickness of the slices and how they are cooked. For instance, very crispy bacon might have a slightly different protein-to-fat ratio than softer slices. While bacon does offer some protein, it is also very high in saturated fat and sodium, so it is best consumed in moderation.

Total Protein Calculation

To calculate the total protein for your breakfast, you simply add the two components together:

Protein from 2 large eggs: ~12-13 grams
Protein from 2 slices of bacon: ~4-6 grams
Total: ~16-19 grams of protein

This amount represents a solid start towards your daily protein goal. For an adult male needing around 56 grams of protein per day, this breakfast provides nearly a third of that intake. For an adult female needing closer to 46 grams, it contributes an even larger percentage.

Nutritional Comparison: Eggs and Bacon vs. Alternatives

This table compares the nutritional value of a standard two-egg and two-bacon breakfast with other popular high-protein breakfast options to put the numbers in perspective. Values are approximate and can vary based on brand and preparation.


Item	Approximate Protein (g)	Approximate Calories (kcal)	Key Considerations
2 Eggs & 2 Bacon Slices	16-19	220-250	High in protein, also high in sodium and saturated fat.
1/2 Cup Greek Yogurt	12-15	80-100	Good protein source, often lower in calories, can be plain or flavored.
3 oz Smoked Salmon	16	~100	High protein, rich in omega-3s, but can be high in sodium.
1/2 Cup Oats	~5	~150	Lower protein, but high in fiber. Often paired with milk or protein powder.
2 Tbsp Peanut Butter	~8	~190	Good protein and fat source, often spread on toast or mixed in smoothies.

Maximizing Your High-Protein Breakfast

While eggs and bacon form a convenient protein base, here are ways to enhance the meal's nutritional profile:

Add Vegetables: Incorporate spinach, bell peppers, or onions into your scrambled eggs or omelet. This adds fiber, vitamins, and minerals without significantly increasing calories.
Consider Turkey Bacon: If you are watching your fat intake, turkey bacon is often a leaner alternative, though the protein and sodium content can vary.
Pair with High-Fiber Carbs: Serve your eggs and bacon with a slice of high-fiber, sprouted grain bread to add more nutrients and make the meal more filling.
Use Healthy Fats: Cook with olive oil or avocado oil instead of large amounts of bacon grease to manage your fat intake.

The Role of Complete Protein

One of the main benefits of this breakfast combination is that eggs are a complete protein source, meaning they contain all nine essential amino acids. These amino acids are crucial for muscle repair, hormone production, and overall body function. While bacon is not as nutritionally dense, its protein complements the eggs, and its fat content can contribute to a feeling of satiety, especially for those on low-carb or ketogenic diets.

Conclusion

In summary, a breakfast consisting of two large eggs and two slices of bacon typically offers 16–19 grams of high-quality, complete protein. The eggs are the primary protein source, providing a concentrated dose of essential amino acids. While bacon adds a smaller amount of protein, it contributes significantly to the fat and sodium content. This meal can be a great way to meet protein goals, especially for those with higher daily needs, and can be enhanced with vegetables or healthier carbohydrate choices for a more balanced start to your day.

The full nutritional breakdown of this popular breakfast can be a great starting point for meal planning and health goals.

Frequently Asked Questions

While bacon does contain protein (about 2-3 grams per slice), it is not the best source, as it is also very high in saturated fat and sodium. It's better to think of it as a flavor enhancer that provides a moderate protein boost.

A high-protein breakfast typically contains 20 grams or more of protein. The eggs and bacon combo is a solid start, and you can boost it further by adding more eggs, a side of Greek yogurt, or including legumes.

The calorie count for two large eggs and two slices of bacon is generally between 220 and 250 calories, though this can vary based on cooking method and portion size.

For those on a ketogenic or low-carb diet, a breakfast of eggs and bacon can promote satiety and reduce cravings, which may aid in weight management. The key is to monitor overall calorie and fat intake and balance it with other healthy foods.

To make your breakfast healthier, try cooking with less oil, adding vegetables like spinach or mushrooms to your eggs, and pairing the meal with a whole-grain toast instead of refined carbs.

Yes, the protein content can vary. For example, thicker-cut slices or certain brands may contain slightly more protein. Always check the nutrition label for the most accurate information.

A complete protein is a food that contains all nine essential amino acids that the human body cannot produce on its own. Eggs are an excellent source because they provide all of these amino acids in the right proportions, making them highly beneficial for muscle repair and growth.