How much protein is in 2 pieces of cooked bacon?

October 30, 2025 •

4 min read

According to USDA data, one slice of cooked pork bacon contains approximately 2 to 3 grams of protein, making two pieces a source of about 4 to 6 grams. However, the exact amount of protein in 2 pieces of cooked bacon can vary significantly based on its thickness, cut, and the specific brand.

Quick Summary

The protein in two cooked strips of bacon typically ranges from 4 to 6 grams, influenced by the cut, cooking method, and fat content. It provides some protein but is not considered a primary source due to its high fat and sodium levels.

Key Points

Protein Range: Two pieces of standard cooked bacon typically contain between 4 and 6 grams of protein.
Factors Affecting Protein: The protein content varies based on the cut's thickness, the cooking method used, and whether it is pork or turkey bacon.
Cooking Method Matters: Baking or microwaving helps render more fat, increasing the concentration of protein in the final product compared to pan-frying.
Not a Primary Source: Despite having protein, bacon is not a protein-dense food due to its high fat and sodium content, especially when compared to eggs or yogurt.
High in Fat and Sodium: Beyond protein, two pieces of bacon contain significant amounts of fat and sodium, which are important nutritional considerations.
Consider Leaner Alternatives: For a higher protein intake, leaner meats like turkey bacon or other breakfast items like eggs or Greek yogurt are more efficient choices.

What Influences the Protein in Cooked Bacon?

The protein content of cooked bacon is not a fixed number and can be influenced by several factors. Understanding these elements helps provide a more accurate picture of its nutritional value.

Cut and Thickness

Regular Cut vs. Thick Cut: Thicker slices of bacon generally contain more protein simply because there is more meat per strip. Conversely, thinner, crisper slices often render more fat and can have a slightly lower protein-to-fat ratio by weight.
Pork vs. Turkey Bacon: The source of the bacon also plays a role. Turkey bacon, while often leaner, still offers a moderate amount of protein. A comparison shows that while regular pork bacon might have about 3.6 grams of protein per medium strip, turkey bacon has slightly less, around 2.4 grams per slice.

Cooking Method

The way you cook bacon significantly impacts its final protein and fat content. Cooking renders out a portion of the fat, which in turn concentrates the remaining protein.

Pan-Fried: Frying in a pan can leave more residual fat, especially if it's not thoroughly drained.
Baked or Microwaved: Baking bacon on a rack or microwaving it with paper towels are effective methods for removing excess fat, which concentrates the protein per gram of edible product.

Brand and Curing Process

Different brands use varying cuts of pork belly and curing processes. This can affect the lean-to-fat ratio and the final protein count. Always check the nutrition label for the most accurate information on a specific product.

A Quick Look at the Numbers

For most standard-cut cooked pork bacon, two strips provide a modest amount of protein. For example, some USDA data suggests a single baked slice has 2.89 grams of protein, bringing the total for two slices to about 5.78 grams. Other sources report ranges from 4 to 6 grams for two strips.

How Bacon Protein Compares

To put bacon's protein into perspective, it's helpful to compare it with other common breakfast items. This table shows the typical protein content for two standard servings of each item:


Food Item	Typical Serving Size	Approximate Protein (grams)
Cooked Bacon (Standard)	2 strips	4–6g
Cooked Egg	2 large eggs	12g–13g
Greek Yogurt (Plain)	1/2 cup	11g–12g
Pork Sausage Link	2 links	6g–8g
Tofu	1/2 cup, extra-firm	22g

As the table demonstrates, bacon is not a protein powerhouse compared to eggs, yogurt, or tofu. It is a flavor enhancer that contributes some protein, but relying on it as a primary source for a high-protein diet is inefficient.

Nutritional Context: Beyond Just Protein

It is important to look at the full nutritional profile of bacon, not just the protein. Bacon is also known for being high in fat and sodium.

Sodium Content

Cured bacon is notoriously high in sodium. Two strips can contain a significant portion of the recommended daily intake. This is an important consideration for individuals on sodium-restricted diets.

Saturated Fat

Bacon is a significant source of saturated fat. While cooking and draining can reduce the fat content, it remains a high-fat food. High consumption of saturated fat is linked to potential health risks.

Better Breakfast Choices for Protein

If your goal is to maximize your protein intake at breakfast, consider these options:

Eggs: A fantastic source of complete protein, packing 6 grams per large egg.
Greek Yogurt: Provides a substantial protein boost and can be paired with fruit or nuts.
Leaner Meats: Opt for turkey sausage or lean cuts of ham for a better protein-to-fat ratio.
Plant-Based Alternatives: Tofu scramble, tempeh, or adding nuts and seeds to your oatmeal can provide ample protein without the high sodium and fat of bacon.

Conclusion

In summary, two pieces of cooked bacon provide a modest amount of protein, typically in the range of 4 to 6 grams. However, this is highly dependent on the bacon's thickness, the cooking method, and the brand. It is more accurately viewed as a flavorful complement to a meal rather than a significant protein source, especially when compared to more protein-dense alternatives like eggs or Greek yogurt. When incorporating bacon into your diet, it is best to enjoy it in moderation and focus on more balanced, nutrient-rich foods for your primary protein intake. For more in-depth nutritional information, consulting resources like the USDA's FoodData Central is a reliable choice.

Factors Affecting Bacon's Nutrition

Cut: Thicker cuts have more protein per slice.
Cooking: Methods that drain fat, like baking or microwaving, can increase the protein density of the cooked product.
Type: Turkey bacon offers a different nutritional profile than pork bacon.
Added Ingredients: Curing and flavoring can impact the final sodium and sugar content.

Protein and Daily Intake

Moderate Source: Two strips of bacon offer a small fraction of your daily protein needs.
Not a Primary Source: Due to high fat and sodium, relying on bacon for protein isn't ideal.
Balanced Diet: Pairing bacon with other protein sources like eggs is a common strategy.

USDA FoodData Central is an excellent resource for detailed nutritional data on thousands of foods.

Frequently Asked Questions

Yes, cooking bacon causes fat to render out, which means the protein content becomes more concentrated in the remaining solid meat. The total protein per strip doesn't change drastically, but the protein-to-fat ratio improves in the final cooked product.

A single slice of cooked pork bacon usually contains approximately 2 to 3 grams of protein, depending on the thickness and brand.

While turkey bacon is generally leaner, the protein content per slice is often slightly lower than pork bacon. For example, a slice of turkey bacon might contain around 2.4 grams of protein, whereas pork bacon could have 3.6 grams per similarly sized slice.

Bacon can be included in a ketogenic diet due to its high fat and low carb content. However, while it does provide some protein, it is not considered a primary protein source due to its saturated fat and sodium levels.

Two eggs provide significantly more protein than two strips of bacon. A pair of large eggs contains approximately 12-13 grams of protein, compared to the 4-6 grams found in two slices of bacon.

Bacon is not considered a primary protein source because a large portion of its calories and weight comes from fat, not protein. To get a significant amount of protein from bacon, you would also consume excessive fat and sodium.

Thick-cut bacon typically has more protein per strip than regular-cut bacon because the slices are thicker and contain more meat. For example, a thick-cut slice might offer 4 grams of protein, while a regular slice has 2-3 grams.