How much protein are 2 eggs and 4 slices of bacon?

November 13, 2025 •

4 min read

According to the USDA, a large egg contains approximately 6 grams of protein, making eggs a staple of high-protein diets. So, how much protein are 2 eggs and 4 slices of bacon when combined for a satisfying breakfast?

Quick Summary

A breakfast of two large eggs and four slices of bacon provides a substantial amount of protein, with the total varying based on bacon cut and preparation. It's a high-calorie, high-protein meal.

Key Points

Total Protein: A breakfast of two large eggs and four slices of standard cooked bacon provides approximately 24 to 29 grams of protein.
Egg Protein: Two large eggs alone contribute 12-13 grams of high-quality, complete protein, along with essential vitamins and minerals.
Bacon Protein: Four slices of cooked bacon add another 12-16 grams of protein, but also come with high amounts of saturated fat and sodium.
Nutritional Context: This meal is calorie-dense and high in sodium due to the bacon, necessitating moderation and balance with other food groups.
Healthier Alternatives: Leaner options like turkey bacon, chicken sausage, or plant-based proteins can provide similar protein levels with less fat and sodium.
Complete Meal: To create a more balanced breakfast, pair eggs and bacon with vegetables for added fiber and whole-grain toast for complex carbohydrates.

The Protein Breakdown: Eggs vs. Bacon

To accurately determine how much protein are 2 eggs and 4 slices of bacon, we need to break down the contribution of each component separately. While both are excellent sources of protein, they differ significantly in their overall nutritional profile.

How Much Protein in Two Eggs?

Eggs are often referred to as the 'gold standard' for protein quality because they contain all nine essential amino acids. A single large egg provides about 6 grams of protein. Therefore, two large eggs deliver a solid 12 to 13 grams of high-quality protein. The protein is distributed between the white and the yolk, with the egg white containing about 3.6 grams and the yolk contributing the rest along with essential fats and vitamins. Beyond protein, two large eggs also contain:

Approximately 143-160 calories
Around 10g of fat
Essential vitamins and minerals like choline, vitamin D, and B12

How Much Protein in Four Slices of Bacon?

The protein content of bacon can vary more widely than eggs, depending on the thickness of the slices and how it is cooked. However, based on standard nutritional data, four slices of cooked regular bacon typically provide about 12 to 16 grams of protein. While offering a good protein boost, four slices of bacon are also notably high in other macronutrients and additives, including:

Around 155-240 calories, depending on the cut
Significant amounts of saturated fat
A high concentration of sodium, which can elevate blood pressure
Preservatives like nitrates, which are linked to potential health concerns

The Total Protein and Nutritional Profile

Combining two large eggs and four slices of bacon results in a powerful, high-protein meal. By adding the protein from both sources, we can estimate the total:

Total Protein: Approximately 24 to 29 grams
Total Calories: Roughly 298 to 400 calories
Total Fat: Significant, with a considerable portion being saturated fat
Total Sodium: Can be very high, so moderation is key

How This Breakfast Fits into Your Diet

Daily Protein Needs

For most healthy adults, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, active individuals or those aiming for weight loss or muscle building often benefit from a higher intake of 1.2 to 2.0 grams per kilogram. A breakfast with 25 grams of protein can be an excellent way to start the day, promoting satiety and supporting muscle maintenance.

Balancing Your Breakfast

While the protein count is impressive, the high fat and sodium content of bacon must be considered. To create a more balanced and health-conscious meal, consider these adjustments:

Add vegetables: Incorporate spinach, peppers, or mushrooms into scrambled eggs or an omelet to add fiber, vitamins, and minerals.
Choose leaner alternatives: Opt for turkey bacon, which is typically lower in saturated fat, or replace bacon with a slice of lean ham or chicken sausage.
Pair with complex carbs: Combine the eggs and bacon with a source of fiber-rich carbohydrates like whole-grain toast or a side of oatmeal for sustained energy throughout the morning.

Comparison Table: Bacon and Eggs vs. Other Options

To put the nutrition of this breakfast into perspective, here is a comparison with other popular high-protein options. Please note that nutritional values can vary by brand and preparation.


Item	Protein (g)	Approx. Calories	Fat (g)	Sodium (mg)
2 Large Eggs	12	160	11	130
4 Slices Cooked Regular Bacon	12-16	155-240	12-20	563-920
2 Eggs + 4 Bacon Slices	24-29	315-400	23-31	693-1050
Greek Yogurt (1 cup, plain)	20	100	0	70
Cottage Cheese (1/2 cup, low-fat)	13	81	2	300
Tofu Scramble (1/2 cup)	10	90	5	10

The Health Trade-offs of Bacon and Eggs

While eggs are a nutrient-dense food providing essential vitamins and healthy fats, bacon is a processed meat. The high sodium and nitrate content in cured bacon should be consumed in moderation as part of a balanced diet. Choosing pasture-raised eggs can also offer a more complete nutritional profile, including higher levels of omega-3 fatty acids. For more detailed information on protein quality, you can consult authoritative sources on nutrition, such as research published in the National Institutes of Health (NIH) library.

Conclusion

A classic breakfast of two eggs and four slices of bacon provides a very significant protein boost, typically in the range of 24 to 29 grams. This makes it an excellent choice for anyone looking to increase their protein intake, particularly athletes or those with high protein needs. However, the meal also comes with a notable amount of fat and sodium, primarily from the bacon. To enjoy this high-protein breakfast while maintaining a healthy diet, it is recommended to balance it with other nutrient-rich foods, such as vegetables and whole grains. For those concerned about fat and sodium, opting for leaner meats like turkey bacon or other protein sources can provide a similar protein count with fewer drawbacks.

Frequently Asked Questions

While eggs are highly nutritious, consuming high amounts of bacon daily may pose health risks due to its high sodium, saturated fat, and nitrate content. Moderation and balancing with other food groups are recommended.

To reduce fat and sodium, you can use leaner cuts of bacon like turkey bacon, use smaller portions, cook bacon on a rack to drain fat, and add plenty of vegetables to your eggs.

In general, yes. Eggs are considered a highly nutrient-dense food, providing high-quality protein, vitamins, and minerals. Bacon is a processed meat high in sodium and saturated fat and should be consumed less frequently.

A bowl of plain Greek yogurt with nuts, a scramble with tofu and vegetables, or a side of cottage cheese are all excellent high-protein breakfast options with less fat than bacon.

Yes, the cut and thickness of bacon can influence the protein content. Thick-cut bacon, for example, may yield slightly more protein per slice than thin-cut, but with more calories and fat.

Yes, eggs are a source of 'complete' protein, meaning they contain all nine essential amino acids that the body cannot produce on its own.

For optimal satiety and to support muscle health, a breakfast with 20-30 grams of protein is often recommended. Two eggs and four slices of bacon easily meet this target, but a variety of sources is beneficial.