How much protein is in 1 slice of thick cut bacon?

November 7, 2025 •

4 min read

According to nutritional data, a single skillet-cooked, 14-gram slice of thick cut bacon can provide approximately 4 grams of protein. The exact amount can vary based on the bacon's specific cut, thickness, and how it is prepared.

Quick Summary

A typical cooked slice of thick-cut bacon delivers roughly 4 grams of protein, a higher amount than standard, thinner slices due to its increased weight and meat content,.

Key Points

Protein per Slice: One cooked slice of thick-cut bacon contains roughly 4 grams of protein.
Weight vs. Thickness: The heavier weight of thick-cut slices means more protein compared to lighter, regular bacon slices.
Cooking Matters: The fat and moisture rendered during cooking reduce the cooked weight, but the protein remains fairly constant.
Cut Differences: Canadian bacon from the pork loin is a leaner alternative with a higher protein-to-fat ratio per slice.
Balanced Approach: Bacon is best enjoyed in moderation as part of a larger meal, paired with other protein sources like eggs.
High in Fat and Sodium: Despite its protein, bacon is calorie-dense and high in both fat and sodium, so portion control is important.

The Nutritional Breakdown of Thick-Cut Bacon

When you bite into a hearty slice of thick-cut bacon, you're getting a more substantial piece of meat compared to its regular-cut counterpart. This directly translates to a greater protein yield per slice. A standard cooked slice (approximately 14 grams) of thick-cut bacon typically contains around 4 to 4.1 grams of protein,. This contrasts with a thinner, lighter slice of regular bacon, which often offers closer to 2-3 grams of protein,. The difference is primarily a function of weight and meat-to-fat ratio, with thick-cut bacon providing more meat per serving.

Factors Influencing Protein Content

The protein amount isn't just determined by the slice's thickness. Several other variables play a crucial role:

Cooking Method: While the protein content itself is relatively stable during cooking, the method affects the final product's weight and fat content. Pan-frying, for instance, renders a significant amount of fat, reducing the total weight of the cooked slice. Baking bacon on a rack can cause more fat to drip away, leading to a leaner final product.
Original Cut: Standard bacon is derived from the fatty pork belly. Leaner cuts, like Canadian bacon (which comes from the pork loin), offer a significantly higher protein-to-fat ratio and thus more protein per slice, typically 5-6 grams,.
Curing and Additives: The curing process can also slightly influence the final nutritional profile. Some brands use additional ingredients, which can be found by reading the package's nutritional information.

Thick-Cut vs. Regular Bacon: A Side-by-Side Protein Comparison

For a clearer understanding of the difference, here's a comparison of protein content based on average serving sizes after cooking:


Feature	Thick-Cut Bacon	Regular Bacon	Canadian Bacon
Protein per Slice	~4 - 5 grams,	~3 grams	~5 - 6 grams,
Source Cut	Pork belly	Pork belly	Pork loin
Weight per Slice	Higher (e.g., 14g cooked)	Lower (e.g., 10g cooked)	Moderate (lean)
Fat Content	Higher per slice	Moderate per slice	Lower per slice
Primary Macro	Fat (by calories)	Fat (by calories)	Protein (leaner)

Enhancing Your Breakfast Protein Intake

While delicious, bacon is typically a smaller component of a meal, and its protein contribution is supplementary rather than primary. Here are some tips for building a high-protein breakfast that includes bacon:

Pair with Eggs: Combine a couple of slices of thick-cut bacon with a pair of scrambled or fried eggs. Eggs are a protein powerhouse, and the combination creates a balanced, protein-rich meal. A large egg can add around 6 grams of protein.
Use as a Garnish: Crumbled thick-cut bacon adds a savory crunch and a protein boost to omelets, salads, or even avocado toast. It offers flavor and texture without relying on it as the sole protein source.
Substitute with Leaner Options: If your primary goal is high protein with less fat, consider Canadian bacon. Made from the leaner pork loin, it provides more protein per slice. Turkey bacon is another option, although its nutritional profile can be similar to regular pork bacon.
Control Portions: Enjoying bacon in moderation is key. A few slices can be a satisfying part of a balanced diet, but relying on it for your protein needs means consuming a high amount of fat and sodium as well.

The Role of Sodium and Fat

Thick-cut bacon is not a diet food, but its place in a healthy diet can be managed through informed choices. It is a significant source of both fat and sodium. For instance, a single slice can contain over 200mg of sodium. The fat content is also considerable, with most of the calories coming from fat rather than protein. For individuals monitoring their intake of saturated fats and sodium, portion control is essential. This is why pairing bacon with other nutrient-dense foods is often recommended. The rendering of fat during cooking, especially with methods like baking, can help reduce some of the final fat consumption.

Conclusion

So, how much protein is in 1 slice of thick cut bacon? A typical, cooked slice contains about 4 grams of protein. While this is a modest amount, it's notably higher than the protein found in thinner slices due to its greater mass. For those looking to incorporate this savory treat into a balanced diet, it's best viewed as a flavorful addition rather than the main source of protein. By understanding the nutritional profile and how factors like cut and cooking methods affect it, you can make informed choices to meet your dietary goals. For reliable food data, you can refer to databases like the USDA's FoodData Central. It is always wise to check the nutrition facts label on the specific brand of bacon you purchase for the most accurate information.

Frequently Asked Questions

Yes, a single slice of thick-cut bacon generally has more protein than a single slice of regular bacon because it is thicker and heavier, meaning more total meat per slice.

Since one cooked slice has about 4 grams of protein, two slices would contain approximately 8 grams, depending on the exact thickness and brand.

While bacon does contain protein, it's not the most efficient source due to its high fat and sodium content. It's better to consider it a flavor-enhancer rather than a primary protein source.

The protein content in bacon is not significantly altered during cooking, but the overall nutritional profile changes as fat and moisture are lost. Draining the rendered fat reduces the final fat content of the eaten bacon.

Canadian bacon is a leaner cut from the pork loin, unlike standard bacon from the pork belly. A slice typically has more protein, around 5-6 grams, and less fat than regular bacon.

Yes, bacon is generally suitable for a keto diet as it is high in fat and has virtually zero carbohydrates. However, it's important to be mindful of its sodium content.

Raw bacon contains both protein and fat. For example, 28 grams of raw, cured pork bacon might have about 4 grams of protein and 11 grams of fat. The protein amount per slice will change slightly after cooking as moisture is lost.