Nutrition Diet: How much protein is in 1 slice of short cut bacon?

November 8, 2025 •

4 min read

According to nutritional data, a single slice of cooked bacon typically provides several grams of protein. With its meatier texture and lower fat content than streaky varieties, a common query is: How much protein is in 1 slice of short cut bacon?. This article explores the nutritional details of this popular breakfast food and its role in a balanced diet.

Quick Summary

A single slice of short cut bacon offers a decent amount of protein, though the exact quantity varies by brand and thickness. This bacon cut is leaner than streaky bacon but remains high in sodium, requiring moderation within a healthy eating plan.

Key Points

Protein Content: A single slice of short cut bacon typically contains 4-8 grams of protein, depending on the specific brand and thickness.
Leaner Cut: Sourced from the pork loin, short cut bacon is leaner than streaky bacon, which comes from the fattier pork belly.
High in Sodium and Fat: Despite being leaner, it remains high in sodium and saturated fat, so moderation is key for a balanced diet.
Varies by Brand: The precise nutritional information can differ significantly between brands, so always check the product's nutrition label.
Consider Alternatives: For higher protein and lower fat content, consider leaner options like Canadian bacon or plant-based alternatives.
Cooking Method Affects Macros: Cooking methods like baking or microwaving can produce a leaner result compared to pan-frying, as excess fat is rendered away.
Pair with Whole Foods: To make a more balanced meal, pair a small portion of bacon with high-fiber foods such as vegetables or whole-grain toast.

The Nutritional Profile of Short Cut Bacon

Short cut bacon is a popular cut derived from the pork loin, the leaner part of the pig. Unlike streaky bacon, which comes from the fatty pork belly, short cut bacon is characterized by its round, meaty shape with less visible fat. This leaner composition directly impacts its nutritional profile, particularly its protein and fat content. However, the precise amount of protein in a single slice can vary based on several factors, including the manufacturer, the thickness of the slice, and the cooking method.

Based on data from various brands and nutritional databases, a single slice (approximately 12-22 grams) of cooked short cut bacon can contain anywhere from 4 to 8 grams of protein. In addition to protein, here is a general nutritional snapshot for a typical slice:

Protein: ~4-8 grams
Total Fat: ~2.5-4.5 grams
Saturated Fat: ~1-2 grams
Calories: ~40-60 kcal
Sodium: ~190-260 mg

It is important to check the nutritional information on the specific product packaging, as these numbers can fluctuate. For example, some brands may add more ingredients or process the bacon differently, which can affect the final macronutrient count. Cooking also plays a role; frying bacon will render more fat than baking or microwaving, which can change the overall fat content of the final product.

Short Cut Bacon vs. Other Common Bacon Types

When comparing different types of bacon, short cut bacon stands out for its lower fat-to-protein ratio. Understanding these differences is key for those who want to include bacon in a specific diet plan while managing fat and sodium intake. Below is a comparison table outlining the key differences between three popular bacon varieties.


Feature	Short Cut Bacon	Streaky Bacon	Canadian Bacon
Cut Source	Pork Loin	Pork Belly	Pork Loin (more like ham)
Protein/Slice	High (Leaner Meat)	Low (Higher Fat)	High (Leanest)
Fat/Slice	Low (Leaner Cut)	High (Fatty Belly)	Very Low (Leanest)
Calories/Slice	Low-Moderate	High	Low
Sodium	High	High	Moderate-High
Texture	Meaty and Tender	Crispy and Fatty	Meaty and Tender

How to Incorporate Bacon into a Healthy Diet

Bacon can be a flavorful component of a balanced diet when consumed in moderation. The key lies in strategic use to maximize flavor without overindulging in saturated fat and sodium. Here are some effective tips for mindful consumption:

Use it as a garnish: Instead of multiple full slices, crumble a single piece of crispy bacon over a salad, soup, or baked potato. This adds a burst of flavor with a fraction of the macros. This is also a great way to control portions effectively.
Combine with vegetables: Incorporate small pieces of bacon into vegetable-rich dishes like a frittata, stir-fry, or sautéed greens. This boosts flavor while ensuring a higher fiber and nutrient intake. For example, a delicious and balanced breakfast could be a vegetable omelet with a sprinkle of crumbled short cut bacon.
Choose leaner cuts and alternatives: As the comparison table showed, short cut bacon is a leaner option than streaky. Consider even leaner alternatives like turkey bacon, which is lower in fat and calories, or Canadian bacon, which is a very lean, high-protein option.
Blot excess fat: After cooking, place the bacon on a paper towel to absorb any excess grease. This simple step can significantly reduce the final fat content of your meal.
Monitor sodium intake: Bacon is a cured meat and is therefore high in sodium. Be mindful of this when preparing other components of your meal, opting for low-sodium or unsalted ingredients elsewhere. Look for low-sodium varieties of bacon when shopping.

Tips for Mindful Consumption

Integrating flavorful foods like bacon requires a thoughtful approach. Beyond simply counting macros, consider the following:

Portion Control: The most straightforward way to manage bacon consumption is to limit the number of slices you eat. Stick to one or two slices to add flavor without accumulating excessive fat and sodium.
Quality over Quantity: Choose high-quality bacon, and read the labels to understand what you're eating. Look for uncured options that may contain fewer preservatives like nitrates.
Cooking Method Matters: Cooking methods like baking or air-frying can produce crispy bacon with less added oil than pan-frying, further reducing its fat content. Baking on a rack allows the fat to drip away, leading to a leaner final product.

The Verdict: Bacon and Balanced Nutrition

While short cut bacon offers a solid protein boost and a delicious, savory flavor, it is crucial to balance its fat and sodium content with other healthy food choices. By understanding its nutritional profile and employing moderation and smart preparation techniques, you can enjoy bacon as part of a varied and nutritious diet. Pairing it with fiber-rich foods like vegetables or whole-grain toast can also help create a more satiating and balanced meal.

For more information on general nutrition and dietary recommendations, visit the United States Department of Agriculture's FoodData Central.

Conclusion

In summary, a single slice of cooked short cut bacon provides a valuable source of protein, typically between 4 to 8 grams. As a leaner alternative to streaky bacon, it's a better choice for those watching their fat intake. However, its significant sodium content and overall density of calories and saturated fat require mindful portion control and integration into a healthy, balanced eating pattern. By making informed choices, it is entirely possible to enjoy this flavorful treat without derailing your nutritional goals.

Frequently Asked Questions

The protein content varies by brand and slice thickness, but a single slice of short cut bacon generally contains between 4 and 8 grams of protein.

While it is a good source of protein, short cut bacon is also high in sodium and saturated fat. It can be part of a healthy diet in moderation, but it should not be your primary protein source.

Short cut bacon is typically leaner and has less fat than streaky bacon, which comes from the fatty pork belly. This makes it a more protein-dense option per calorie.

Canadian bacon is a cut from the back of the pig, similar to ham. It is significantly leaner and lower in fat and calories than both short cut and streaky bacon, making it a very good option for those seeking high protein and low fat.

For healthier alternatives, consider turkey bacon, Canadian bacon, or plant-based options like tempeh bacon or smoked tofu, which can offer lower fat and/or calories.

To reduce fat, cook bacon by baking on a rack or using an air fryer, which allows excess fat to drip away. For sodium, consider choosing lower-sodium or uncured bacon varieties and balance it with low-sodium ingredients in your meal.

Bacon is very low in carbs and can fit into a low-carb diet. However, due to its calorie density from fat and high sodium content, portion control is vital to manage overall health and weight goals.