How much protein is in 1 piece of short cut bacon?

December 18, 2025 •

4 min read

According to manufacturers like Gotzinger, a serving of short cut bacon can contain around 10.0g of protein. However, this amount varies greatly per individual piece, depending on factors such as slice thickness, brand, and cooking method. This article provides a comprehensive look at how much protein is in 1 piece of short cut bacon, breaking down the details to help you understand its nutritional value.

Quick Summary

The protein in a single slice of short cut bacon typically falls within the 2 to 3-gram range, but the exact amount can vary by brand and cooking method. Short cut bacon is sourced from the leaner pork loin, resulting in a higher protein-to-fat ratio compared to fattier streaky bacon.

Key Points

Average Protein Per Slice: A single piece of cooked short cut bacon typically provides approximately 2 to 3 grams of protein.
Source of the Cut: Short cut bacon is derived from the leaner pork loin, while streaky bacon comes from the fattier pork belly.
Less Fat Than Streaky: As a leaner cut, short cut bacon has a higher protein-to-fat ratio compared to streaky bacon.
Cooking Affects Nutrition: Cooking removes fat, increasing the protein concentration per gram of the final cooked product, so draining is key.
Not a Main Protein Source: Due to its high sodium and fat content, bacon should be viewed as a flavor-enhancing supplement, not a primary source of dietary protein.
Varies by Brand and Cut: The precise protein content per piece is dependent on the slice's thickness, weight, and specific brand, so always check the label.

What is Short Cut Bacon?

Short cut bacon, often referred to as back bacon, is a leaner alternative to traditional streaky bacon. It is cut from the pork loin, the same area that yields pork chops, giving it a more meat-forward and less fatty profile. In contrast, streaky bacon comes from the pork belly and is known for its alternating layers of fat and meat. This fundamental difference in sourcing is the primary reason for the nutritional variations between the two types.

The Protein Breakdown by Weight

To determine how much protein is in 1 piece of short cut bacon, we must look at the overall protein content per 100 grams and then estimate for an individual slice. Because slice sizes and thicknesses vary, a specific number can be misleading. Here is an approximate breakdown based on brand information:

Per 100g: Many brands report a protein content of 15-20g per 100 grams of cooked short cut bacon.
Per Serving: Serving sizes differ. A 50g serving from some brands can contain between 7.8g and 8.6g of protein, which translates to a smaller per-slice amount.

Based on these figures, a typical cooked slice of short cut bacon (around 15-20g) will provide approximately 2 to 4 grams of protein. The range is wide because a thick-cut piece will naturally have more protein than a thin-cut piece. It's best to consult the nutritional information on the packaging of your specific brand for the most accurate details.

How Cooking Affects Protein and Fat

When you cook bacon, a significant amount of the fat renders out and is left in the pan. The protein, however, remains relatively stable in the cooked strip. This means the cooked bacon has a higher protein concentration by weight than the raw product. For those counting macros, this is an important distinction. The method of cooking also matters; pan-frying may retain more fat than microwaving on paper towels, which is designed to absorb it. This is why drained bacon is often a slightly leaner and higher-protein option by weight than un-drained bacon.

Short Cut vs. Streaky Bacon: A Nutritional Comparison

To better understand the value of short cut bacon, let’s compare its nutritional profile to its fattier counterpart, streaky bacon. Values will vary by brand and thickness.


Nutritional Aspect	Short Cut Bacon (Per 100g)	Streaky Bacon (Per 100g)
Protein	~15-22g	~16-18g
Fat (Total)	~6-11g	~13-17g
Saturated Fat	~2-4g	Varies, higher than short cut
Source	Pork loin	Pork belly
Texture	Firmer, meatier	Layers of fat and meat, crisper

As the table shows, per 100g, short cut bacon is significantly leaner, with less fat and calories, while maintaining a similar or slightly higher protein content compared to streaky bacon. This makes short cut bacon a more efficient protein source for those watching their fat and calorie intake.

Incorporating Bacon into a High-Protein Diet

While short cut bacon offers a decent amount of protein per serving, it's essential to understand its place within a balanced diet. Dietitians suggest thinking of bacon as a flavor booster, not the main source of protein. Its high sodium and saturated fat content mean it should be consumed in moderation.

Tips for balanced inclusion:

Pair with other protein sources: Combine bacon with eggs, lean sausages, or cottage cheese to build a robustly protein-rich meal.
Use as a topping: Sprinkle crumbled, cooked short cut bacon over salads, soups, or baked potatoes for a burst of flavor without a high-calorie commitment.
Opt for leaner varieties: Consider Canadian bacon (made from pork loin) or turkey bacon for leaner alternatives.
Check labels: Always read the nutritional label to find brands with lower sodium and fat content.

The Bottom Line

So, how much protein is in 1 piece of short cut bacon? While an average slice contains approximately 2 to 3 grams of protein, the figure is not set in stone and can fluctuate based on the manufacturer and cut. The most valuable takeaway is that short cut bacon is a leaner choice compared to its streaky counterpart, offering a higher protein density for those seeking flavor with a better nutritional profile. Always remember to consider bacon as a delicious complement to, rather than the core of, your protein-rich meals.

For more detailed nutritional information, consult the USDA FoodData Central database. Exploring the data there can help you understand the full breakdown of nutrients in various pork products and other foods.

Conclusion

Understanding the nutritional content of short cut bacon is crucial for making informed dietary choices. A single piece can contribute a small but meaningful amount of protein to your meal, particularly if you opt for a leaner cut and use mindful cooking techniques to reduce excess fat. While not a primary protein powerhouse, short cut bacon's higher protein-to-fat ratio makes it a more health-conscious choice than fattier bacon varieties. By using it in moderation and pairing it with other nutrient-dense foods, you can enjoy its distinct smoky flavor as part of a balanced and satisfying diet.

Frequently Asked Questions

While it does contain protein, with about 2-3 grams per slice, short cut bacon is not considered a primary or 'good' source of protein due to its high fat and sodium content. It is best used to enhance flavor rather than to fulfill a significant portion of your daily protein needs.

Short cut bacon, being a leaner cut from the pork loin, generally has a higher protein-to-fat ratio than streaky bacon, which is cut from the fatty pork belly. While the total protein per 100g may be similar, the short cut provides more protein per calorie due to its lower fat content.

No, cooking does not significantly reduce the protein content of bacon. However, it does cause fat to render out. This means that per gram of final cooked weight, the protein content is higher because the product has less fat.

For the most accurate nutritional information, you should always check the nutritional label on the packaging of your specific brand of short cut bacon. If the label provides a protein amount per serving, you can estimate the per-slice content by dividing by the number of slices in that serving size.

The protein content per 100 grams of short cut bacon can range from approximately 15g to 22g, depending on the brand and how it's prepared. This is because different brands use different curing processes and have varying fat-to-meat ratios.

If you're looking for leaner protein options for breakfast, you could consider eggs, Canadian bacon, or turkey bacon. Plant-based alternatives like tempeh bacon or seitan bacon also offer protein with less fat.

Yes, short cut bacon is generally considered suitable for a ketogenic diet due to its low carbohydrate and moderate protein content. Its fat content, though lower than streaky bacon, still contributes to the high-fat requirement of the diet. However, moderation is still advised due to its sodium and processed nature.

Short cut bacon is leaner because it is cut from the pork loin, which is a naturally leaner part of the pig. Streaky bacon is cut from the pork belly, a much fattier section of the animal.