How Much Protein is in 2 Slices of Bacon and 2 Eggs?

November 16, 2025 •

3 min read

On average, a breakfast combining two eggs and two slices of bacon can provide between 16 and 20 grams of high-quality protein, a range that varies depending on the size of the eggs and the specific cut of bacon. This makes for a substantial protein-packed start to your day.

Quick Summary

This analysis breaks down the total protein from a breakfast of two eggs and two slices of bacon, discussing the contribution of each food and the factors that influence the final count.

Key Points

Total Protein: A breakfast with 2 eggs and 2 slices of bacon delivers approximately 16 to 20 grams of protein.
Egg Contribution: Two large eggs provide around 12.6 grams of high-quality protein and are a complete protein source.
Bacon Contribution: Two typical slices of bacon contribute about 5 to 7 grams of protein, but also add significant fat and sodium.
Healthier Alternatives: Opting for lean back bacon or turkey bacon can reduce saturated fat and sodium, while maintaining a good protein count.
Balance Your Meal: Combine bacon and eggs with vegetables or whole grains to create a more balanced and complete nutritional profile.

Protein Breakdown: Eggs and Bacon

A classic bacon and egg breakfast is a popular choice for those seeking a protein-rich meal. The total protein content, however, is not a fixed number and can vary based on several factors, including the size of the eggs and the type and thickness of the bacon used. A general estimate places the protein yield for this combination at roughly 16 to 20 grams, making it a significant contributor to your daily protein intake.

The Protein in Two Eggs

Eggs are considered a complete protein source, meaning they contain all nine essential amino acids necessary for the body. The protein is distributed between the white and the yolk, although the white contains slightly more. The size of the egg is the primary determinant of its protein value:

Small egg: approx. 5 grams of protein.
Medium egg: approx. 6 grams of protein.
Large egg: approx. 6.3 grams of protein.
Extra-large egg: approx. 7 grams of protein.
Jumbo egg: approx. 8 grams of protein.

For a standard breakfast using two large eggs, you can expect to get around 12.6 grams of protein. It is important to note that cooking methods, whether scrambled, fried, or boiled, do not significantly alter the total protein content of the egg itself, though frying adds extra fat and calories.

The Protein in Two Slices of Bacon

The protein content of bacon is highly dependent on the cut and how it is prepared. Since bacon is also high in fat, much of its weight is lost during cooking as the fat renders out. Sources indicate that two typical slices of cooked bacon can provide anywhere from 5 to 7 grams of protein. Leaner cuts or back bacon, often found in European markets, can offer a higher protein-to-fat ratio. It is important to consume bacon in moderation due to its high saturated fat and sodium content.

Putting It All Together: The Combined Total

By combining the protein from two large eggs and two average slices of cooked bacon, you get a solid, high-protein meal. Using the figures above, two large eggs (12.6g) plus two slices of bacon (approx. 6g) provides roughly 18.6 grams of protein. This number can shift slightly, but it offers a reliable estimate for nutritional planning. This protein-rich combination can help promote satiety and provide sustained energy throughout the morning.

Comparison: Bacon, Eggs, and the Combined Meal

To better understand the nutritional profile, here's a comparison of the individual components and the final meal. Figures are approximate and based on two large eggs and two standard slices of cooked bacon.


Item	Approx. Protein	Approx. Calories	Approx. Fat	Approx. Sodium
2 Large Eggs	12.6 g	143 kcal	9.5 g	142 mg
2 Slices Bacon	6.0 g	90 kcal	7.0 g	330 mg
Total Meal	18.6 g	233 kcal	16.5 g	472 mg

Tips for a Healthier Bacon and Eggs Meal

While a basic bacon and egg breakfast is a good source of protein, there are ways to enhance its nutritional value and health profile:

Add Vegetables: Incorporate spinach, bell peppers, or onions into your scrambled eggs for added vitamins and fiber.
Pair with Whole Grains: Serve your meal with a slice of whole-wheat toast or a side of avocado to balance the meal with complex carbohydrates and healthy fats.
Choose Lower-Sodium Bacon: Look for low-sodium or turkey bacon options to reduce salt intake without sacrificing flavor.
Consider Cooking Methods: Opt for poached or hard-boiled eggs instead of frying in butter or oil to minimize added fat.

For more detailed nutritional information and daily recommendations, consult reliable resources like the U.S. Department of Agriculture's FoodData Central.

Conclusion

In summary, a breakfast of two eggs and two slices of bacon provides a substantial amount of protein, with most estimates falling between 16 and 20 grams. This makes it an excellent choice for a satiating meal that fuels muscle repair and energy. However, due to its fat and sodium content, especially from the bacon, it is best enjoyed as part of a balanced diet that includes a variety of other nutrient-dense foods like fruits and vegetables. By being mindful of your portion sizes and accompanying foods, you can easily incorporate this satisfying meal into a healthy eating plan.

Frequently Asked Questions

To increase the protein, you can add an extra egg, incorporate cottage cheese, or serve the meal with a side of turkey sausage. You could also mix in high-protein vegetables like spinach.

No, the cooking method does not significantly change the protein content. A hard-boiled egg has a similar protein count to a fried or scrambled egg. The difference lies in the added fats from cooking oil or butter.

Yes, both eggs and bacon provide complete proteins, meaning they contain all nine essential amino acids that the human body cannot produce on its own.

Turkey bacon is generally a leaner alternative. According to Noom, two slices of turkey bacon have about 6.8g of protein and significantly fewer calories and fat than regular pork bacon.

While it is a good source of protein, eating this meal daily is not recommended. Bacon is high in sodium and saturated fat. It's best to enjoy it in moderation and vary your protein sources to maintain a balanced diet.

Besides being protein-rich, eggs are a great source of vitamins and minerals. The yolk contains healthy fats, Vitamin D, and choline, which is important for brain health.

Based on average figures for two large eggs and two slices of bacon, the combined calorie count is around 233 kcal, though this can fluctuate with cooking method and cut of bacon.