Nutrition Guide: How many calories are in 2 rashers?

October 31, 2025 •

5 min read

A standard serving of cooked pork bacon, often around two thin slices or rashers, can contain between 80 and 100 calories, but this can differ significantly based on the cut and cooking method. Understanding the details behind the numbers is key when considering how many calories are in 2 rashers as part of a balanced nutrition diet.

Quick Summary

The calorie count for two bacon rashers is highly variable, ranging from approximately 60 to over 120 calories depending on the specific cut and cooking method. Back bacon and leaner alternatives like turkey bacon or Canadian bacon offer fewer calories than fattier streaky cuts. Cooking methods that drain more fat, such as baking or microwaving, can also help reduce the final calorie intake.

Key Points

Significant Calorie Variation: The number of calories in two bacon rashers can range from approximately 60 to over 120, depending on the cut, thickness, and cooking method.
Cut is Crucial: Leaner cuts like back bacon or Canadian bacon have fewer calories and less fat than traditional streaky bacon from the pork belly.
Cooking Method Matters: Baking on a rack or microwaving with paper towels allows excess fat to drain, resulting in a lower-calorie, crispier rasher compared to pan-frying.
Consider Leaner Alternatives: Options like turkey bacon or plant-based bacons offer a similar flavour profile with lower fat and calorie content, making them viable substitutes.
Embrace Moderation: Given its status as a processed meat high in sodium and saturated fat, bacon is best enjoyed in moderation and used as a flavor enhancer rather than a main dish.
Practice Portion Control: Limiting intake to one or two rashers and complementing it with nutrient-dense foods is a good strategy for including bacon in a balanced diet.

Understanding the Calorie Count of Bacon

The calorie content of bacon is not a single, fixed number. It depends heavily on several factors, including the cut of the meat, its thickness, and the preparation method. For a typical two-rasher serving, the calorie count can fall anywhere in the 60 to 120-calorie range, with variations on either side of that spectrum. A thin, crispy slice of leaner back bacon will naturally have fewer calories than a thick, fatty rasher of streaky bacon that is pan-fried and not drained. This variation is important for anyone monitoring their intake, as a slight preference for one type over another can make a noticeable difference over time.

How Bacon Type Affects Calories

Not all bacon is created equal when it comes to nutrition. The part of the animal and the processing it undergoes play a significant role. Traditional streaky bacon comes from the fattier pork belly, while back bacon is cut from the leaner pork loin. Leaner, center-cut versions are also available, which can further reduce the fat and calorie content.

Streaky Bacon: Sliced from the pork belly, this cut has a higher fat-to-meat ratio. For two grilled rashers, the calorie count can be around 77 kcal, though this can be higher if pan-fried and not drained.
Back Bacon: Taken from the leaner loin, back bacon is similar to what's known as Canadian bacon in North America. Two typical grilled rashers can contain as little as 103-122 kcal, depending on the brand and cut.
Turkey Bacon: A popular alternative, turkey bacon is made from cured, chopped, and formed turkey meat. It is generally leaner than pork bacon, with two strips typically containing 30-62 calories. However, some brands may contain higher sodium or added sugars.
Canadian Bacon: Sliced from the pork loin, this is one of the leanest options. One pan-fried slice can have just over 30 calories and significantly less fat than streaky bacon.

The Impact of Cooking Methods on Bacon's Calories

The way bacon is cooked drastically changes its final nutritional value. The cooking process renders fat out of the meat, and how much of this fat is retained determines the end calorie count.

Pan-Frying: Cooking in a skillet allows the bacon to cook in its own fat. Without proper draining, this method results in a higher calorie intake. Placing the cooked rashers on paper towels can help absorb some of the excess grease.
Baking: Cooking bacon on a wire rack in the oven is one of the healthiest methods. As the bacon cooks, the rendered fat drips away into a pan below, leaving a crispier, leaner result. This can significantly reduce the calorie count compared to pan-frying.
Microwaving: Cooking bacon on paper towels in the microwave is another effective way to absorb excess fat quickly, leading to a lower calorie final product. This method is especially useful for a small number of rashers.
Boiling: An unusual but effective method, cooking bacon in water and then frying can also result in less fatty, crispy bacon with less splatter.

A Nutritional Comparison of Bacon Types

To highlight the differences, consider this comparison based on typical two-rasher servings (approximately 50-60g depending on the cut and brand).


Bacon Type	Calories (Approx.)	Fat (Approx.)	Sodium (Approx.)	Protein (Approx.)
Streaky Pork	100-140 kcal	8-12 g	300-500 mg	6-8 g
Back Pork	100-120 kcal	8-10 g	300-400 mg	10-12 g
Canadian Pork	60-70 kcal	1.5-2 g	400-500 mg	10-12 g
Turkey	60-80 kcal	3-4 g	300-400 mg	6-8 g

Note: Nutritional values can vary significantly by brand. Always check the specific product label for the most accurate information.

Health Context: The Bigger Picture

While knowing the calorie count is useful, it's crucial to place bacon within a broader nutritional context. The World Health Organization (WHO) classifies processed meats like bacon as a Group 1 carcinogen, meaning there is strong evidence linking it to cancer, particularly bowel cancer, when consumed regularly. Processed meats are typically high in sodium and saturated fat, which, with excessive consumption, can contribute to other health issues like high blood pressure and heart disease.

However, this does not mean bacon must be entirely off-limits for most people. The key is moderation. A balanced diet is about a healthy pattern of eating, and enjoying a small amount of bacon occasionally is unlikely to cause harm. Many nutritionists suggest using bacon as a flavor enhancer rather than a main dish, such as crumbling a single rasher over a salad or vegetables.

Tips for Incorporating Bacon into a Healthy Diet

For those who love bacon, it's possible to enjoy its flavour while minimizing the potential negative health impacts. The following list provides practical strategies:

Choose Leaner Cuts: Opt for leaner back bacon, Canadian bacon, or center-cut varieties instead of fatty streaky bacon.
Explore Alternatives: Turkey bacon and plant-based alternatives like mushroom or tempeh bacon can provide a similar flavor profile with less fat and fewer calories.
Prioritize Cooking Method: Always cook bacon in a way that allows excess fat to drain off. Baking on a rack or microwaving on paper towels are excellent options.
Drain Thoroughly: After cooking, place the rashers on paper towels to absorb as much residual fat as possible.
Practice Portion Control: Use bacon sparingly. Treat it as a flavorful garnish rather than a primary protein source. One or two rashers a few times a month is a reasonable approach for most people.
Balance Your Meal: Pair bacon with nutrient-dense foods like eggs, vegetables, and whole-grain toast to create a more balanced and satisfying meal.
Check the Label: For processed meats, compare the nutritional information between brands, especially focusing on sodium content. Look for lower-sodium options.

Conclusion

So, how many calories are in 2 rashers? The answer depends on the type of bacon and how it's prepared, typically ranging from 60 to over 120 calories. While a small amount of bacon can be part of a healthy diet, it is a processed food high in sodium and fat, and should be consumed in moderation. By choosing leaner cuts, prioritizing cooking methods that reduce fat, and using it as a flavourful addition rather than a meal's centerpiece, you can still enjoy this popular food mindfully. For those with health concerns, numerous plant-based and leaner meat alternatives offer a delicious way to capture that smoky, salty flavour. Ultimately, understanding the nutrition behind your rashers is the best way to make an informed choice that fits your overall dietary goals.

Frequently Asked Questions

Streaky bacon, which comes from the fatty pork belly, generally contains more fat and calories per rasher than back bacon, which is cut from the leaner pork loin. For a two-rasher serving, streaky bacon typically has a higher calorie count than a comparable serving of back bacon.

Turkey bacon is typically lower in fat and calories than traditional pork bacon, with two strips containing significantly fewer calories. While it is still a processed meat, it is a common choice for those looking to reduce their calorie and fat intake.

Yes, the cooking method has a significant impact. Methods like baking on a wire rack or microwaving with paper towels allow excess fat to drain away, which lowers the final calorie count. Pan-frying, where bacon cooks in its own rendered fat, results in a higher calorie count if the fat is not drained.

To reduce calories, opt for leaner cuts like back bacon or Canadian bacon. Cook the bacon on a wire rack in the oven to allow the fat to drip away. After cooking, blot the rashers with paper towels to absorb any remaining grease. Using bacon as a flavorful garnish rather than a main component also helps.

Health experts recommend consuming processed meats like bacon in moderation. Many suggest limiting intake to a few times per month, rather than daily, to minimize the risk associated with high sodium, saturated fat, and nitrites. Use it as a flavour accent, not a star player.

Several leaner or plant-based alternatives can provide a similar flavor profile. Lean options include Canadian bacon, turkey bacon, and back bacon medallions. Plant-based alternatives like mushroom, tempeh, or coconut 'bacon' are also available and can be made at home.

Bacon contains some nutrients like protein, B vitamins, and minerals such as selenium and phosphorus. However, it is also high in sodium, saturated fat, and nitrites, and is classified as a processed meat with links to increased health risks if consumed excessively. It is not considered a health food and is best consumed in moderation as part of a balanced diet.

Yes, many brands offer lower-sodium varieties of both pork and turkey bacon. You can check the nutritional information on the packaging to compare the sodium content and choose a product that aligns with your dietary needs, especially if you are monitoring your salt intake.