How much protein is in bacon spam?

December 10, 2025 •

2 min read

A standard 2-ounce (56-gram) serving of SPAM with Real HORMEL Bacon contains 7 grams of protein, according to manufacturer data. While this provides a concise answer, a full understanding of this product's role in a diet requires looking beyond just the protein content to its complete nutritional breakdown, including its significant fat and sodium levels.

Quick Summary

A 2-ounce serving of Bacon Spam provides 7 grams of protein alongside high levels of sodium and saturated fat. It serves as a protein source but is best consumed in moderation as part of a balanced diet.

Key Points

7 Grams of Protein: A standard 2-ounce serving of Bacon Spam provides 7 grams of protein, a moderate amount for a single portion.
High Fat and Sodium: The product is energy-dense and high in saturated fat (6g) and sodium (520+mg), offsetting the benefits of its protein content.
Processed Meat Classification: As a processed meat, Bacon Spam is not recommended as a daily or primary source of protein.
Consistent Protein Content: The protein level in Bacon Spam is similar to that of Classic Spam and SPAM Lite, with the main nutritional differences being fat and sodium.
Best Consumed in Moderation: Due to its nutritional profile, Bacon Spam is best enjoyed occasionally and in small portions as part of a larger, balanced meal.
Read the Label: Consumers should always check the specific nutrition facts, as sodium levels can vary slightly between different Spam products.
Not a Lean Protein: For those seeking a lean protein source for muscle growth or health, alternatives like chicken, fish, or legumes are better choices.

Understanding the Protein in Bacon Spam

A 2-ounce serving of SPAM with Real HORMEL Bacon provides 7 grams of protein from pork with ham and added bacon. While this contributes to protein intake, it's important to consider the complete nutritional profile, which also includes significant amounts of fat and sodium. For those tracking macronutrients, the fat, sodium, and calorie content are crucial for assessing its place in a diet.

The Complete Nutritional Picture

Beyond protein, a 2-ounce serving of Bacon Spam contains 16 grams of total fat, with 6 grams being saturated fat. It is also high in sodium, with some varieties containing over 500mg per serving. The ingredients list includes water, modified potato starch, and sugars.

How Bacon Spam Compares to Other Spam Varieties

Comparing Bacon Spam to other varieties reveals consistent protein but differences in other nutrients. The table below shows a comparison based on a standard 2-ounce serving.


Nutrient (per 2 oz)	SPAM with Real Bacon	Classic SPAM	SPAM Lite
Protein	7 g	~7 g	~7 g
Total Fat	16 g	15 g	~8 g
Saturated Fat	6 g	~6 g	~3 g
Sodium	520+ mg	790+ mg	~580 mg
Calories	180	180	~110

All varieties offer a similar amount of protein, with SPAM Lite providing lower fat and calories. Bacon Spam is nutritionally similar to Classic Spam, with variations primarily in sodium levels.

Making Healthier Choices with Canned Meats

Processed meats like Spam can be part of an occasional meal with strategies like portion control, pairing with vegetables and whole grains, or choosing lower-sodium options. Incorporating it wisely into a balanced diet is key.

Practical Tips for Consuming Bacon Spam

Ways to Balance Bacon Spam in a Meal

Pair with Fresh Produce: Serve with salads or sautéed vegetables.
Combine with Complex Carbs: Include in dishes with whole grains like fried rice.
Use as a Flavoring: Dice and fry small amounts to add flavor to other dishes.

Considerations for a Healthier Diet

Read the Label: Check nutrition facts for variations.
Control Portion Sizes: Adhere to the 2-ounce serving size.
Mind Your Sodium: Be aware of total salt intake.

Is Bacon Spam a Good Protein Source?

While providing 7 grams of protein, Bacon Spam's high fat and sodium content make it a less ideal primary protein source. Leaner options like chicken, fish, or legumes are preferable for regular consumption. For further information on processed meats, see Healthline's analysis.

Conclusion

SPAM with Real HORMEL Bacon contains 7 grams of protein per 2-ounce serving, comparable to other Spam types. However, its high fat and sodium levels mean it should be consumed occasionally and in moderation, balanced with other nutrient-rich foods.

Frequently Asked Questions

While Bacon Spam contains protein, it is not considered a high-quality source due to its high levels of saturated fat and sodium. For optimal nutrition, lean proteins from whole foods are better.

The protein content per ounce of cooked bacon can be higher than Spam, but it's often accompanied by high levels of fat. The overall nutritional profile of Spam is similar, but the exact macro split differs, with Spam typically being more processed.

Besides its 7 grams of protein per 2-ounce serving, Bacon Spam is notably high in fat (16 g), saturated fat (6 g), and sodium (over 500 mg).

Bacon Spam can be included in a healthy diet as an occasional treat in moderation. It should not be a regular staple and should be balanced with other nutrient-rich whole foods like vegetables and lean proteins.

To reduce sodium, you can pan-fry the Spam without adding any additional salt or pair it with low-sodium ingredients. However, the high sodium content is inherent to the product, and can only be managed by portion size.

The protein in Bacon Spam can contribute to muscle building, but its high fat and sodium content make it a less-than-ideal choice. Lean protein sources are more efficient for muscle repair and growth without the excess fat.

Yes, SPAM Lite is specifically formulated with 25% less sodium and 50% less fat than the classic version, offering a lighter alternative with a similar protein content.

While Spam has a very long shelf life and is shelf-stable until opened, it does not last indefinitely. The flavor may change over time, but it remains safe to eat for a considerable period after its 'Best By' date due to the canning process.