Understanding Your Plate: How much sodium is in bacon and eggs?

November 11, 2025 •

5 min read

According to the World Health Organization, the majority of the global population consumes too much sodium, often unknowingly. A classic bacon and egg breakfast can contribute significantly to this high intake, raising the critical question: How much sodium is in bacon and eggs?.

Quick Summary

A breakfast of bacon and eggs can contain a substantial amount of sodium, primarily from cured bacon. Understanding the specific sodium content, considering health impacts, and exploring low-sodium preparation methods are key for a balanced diet.

Key Points

Bacon is the main sodium source: Most of the sodium in a bacon and egg breakfast comes from the cured bacon, not the eggs themselves.
Sodium content varies widely: Depending on the brand, thickness, and curing process, the sodium in a single slice of bacon can vary significantly, so checking labels is crucial.
Preparation affects egg sodium: While natural eggs are low in sodium, adding salt, milk, or other ingredients for scrambled eggs can increase the sodium content.
Excess sodium poses health risks: High sodium intake is a major contributor to high blood pressure, increasing the risk of heart disease and stroke.
You can reduce sodium intake: Strategies like choosing lower-sodium bacon, rinsing raw bacon, and using herbs and spices instead of salt can significantly lower the sodium content of your meal.
Numerous low-sodium alternatives exist: For those needing a consistently lower sodium diet, options like oatmeal, avocado toast, and vegetable frittatas are delicious and healthy substitutes.

The Surprising Sodium Levels in a Classic Breakfast

While bacon and eggs are a popular breakfast staple, their sodium content, particularly from the bacon, can be surprisingly high. Excess sodium intake is linked to elevated blood pressure, which increases the risk of heart disease and stroke. For most adults, health organizations like the FDA recommend limiting daily sodium intake to less than 2,300 mg. A single serving of this breakfast can make a large dent in, or even exceed, this daily allowance.

The Sodium Breakdown: Bacon vs. Eggs

It is important to differentiate the sources of sodium on your plate. Eggs are naturally low in sodium, while bacon is a cured and processed meat where a significant amount of salt is added during processing.

Eggs: A large, cooked egg contains approximately 62 to 71 mg of sodium. This is a relatively low and manageable amount. However, the preparation method can increase this. Scrambled eggs often include milk and salt, which can significantly raise the final sodium count. According to one source, a cup of scrambled eggs could contain 616 mg of sodium. A fried egg, without added salt during cooking, is much lower at about 95 mg.
Bacon: This is the primary driver of sodium in the dish. Sodium is a key component of the curing process for bacon, which preserves the meat and adds flavor. The sodium content varies by brand, cut, and thickness. A single cooked slice can range from 160 mg to 290 mg or more. This means that a typical two-to-three slice serving could easily contain 320 to 870 mg of sodium, or more.

A Comparison of Processed and Unprocessed Foods

To put the sodium content of bacon into perspective, it helps to compare it to other processed and fresh foods. The wide variation in sodium content in processed foods, including bacon, highlights the importance of checking nutrition labels.


Food Item	Type	Estimated Sodium Content (mg per 100g)	Primary Sodium Source	[Citation]
Bacon	Processed Meat	~1050 (based on median values)	Added during curing process
Sliced Ham	Processed Meat	~1030 (based on median values)	Added during curing process
Canned Meat	Processed Food	~786 (based on median values)	Preservatives and flavoring
Scrambled Eggs	Unprocessed/Prepared	~187 (per 100g)	Naturally occurring, but salt is often added
Fresh Vegetables	Unprocessed	Low	Naturally occurring

This table illustrates that processed meats like bacon contribute a high level of sodium compared to less processed options. Even within processed categories, like bacon, sodium content varies widely, making label reading essential.

Health Implications of Excessive Sodium

Regularly consuming high-sodium meals can lead to several health issues beyond just high blood pressure. Sodium causes the body to retain water, which increases blood volume and puts extra pressure on the blood vessels. Over time, this constant pressure, or hypertension, can damage blood vessels and organs. Excess sodium has also been linked to an increased risk of cardiovascular diseases, gastric cancer, and kidney disease. For individuals with a family history of hypertension or existing kidney issues, controlling sodium intake is particularly crucial.

Strategies to Reduce Sodium in Your Breakfast

Fortunately, you don't have to give up your favorite breakfast completely to manage your sodium intake. There are several ways to enjoy bacon and eggs with a lower sodium profile.

Here are some practical tips:

Choose lower-sodium bacon: Many brands offer reduced or lower-sodium options. These will be labeled clearly on the packaging. Check the nutrition facts label and choose a product with a lower % Daily Value (%DV) for sodium.
Rinse uncooked bacon: A method known as reverse brining involves soaking raw bacon strips in cold water for 1-2 hours to draw out some of the excess salt. Pat the bacon dry before cooking. A faster method uses boiling water for a few minutes.
Use spices instead of salt for eggs: When preparing eggs, rely on herbs and spices like black pepper, chives, garlic powder, or onion powder for flavor instead of adding extra table salt. This allows the natural flavor of the eggs to shine through without the added sodium.
Cook at home: Restaurant and fast-food breakfasts are notoriously high in sodium due to liberal seasoning and pre-made ingredients. Cooking at home gives you full control over every ingredient. You can even find lower-sodium recipes for your favorite dishes.
Pair with potassium-rich foods: Potassium helps counteract some of the negative effects of sodium by helping to excrete it from the body. Pair your breakfast with fresh fruits and vegetables like spinach, avocados, or sliced tomatoes.

Exploring Low-Sodium Alternatives

If you are aiming for a significantly lower-sodium diet, there are many delicious alternatives to a traditional bacon and egg breakfast. Incorporating these into your meal rotation can help you stay within healthy limits.

Oatmeal with fruit and nuts: Prepare oatmeal with low-sodium milk or water and top with fresh fruits like berries or bananas, along with unsalted nuts or seeds.
Avocado toast: Mash avocado on low-sodium whole-grain toast and sprinkle with pepper flakes and a squeeze of lemon juice.
Yogurt parfaits: Layer plain Greek yogurt with berries and unsalted almonds or walnuts.
Egg white quinoa bowl: Combine cooked quinoa with egg whites and sautéed vegetables like spinach and bell peppers.
Frittata with asparagus: A frittata made with fresh eggs, asparagus, and other vegetables is a flavorful option. Season with herbs and spices instead of salt.

Conclusion

In summary, while eggs are naturally low in sodium, bacon is a significant source of added salt due to the curing process. A single bacon and egg breakfast can easily contribute a large percentage of the recommended daily sodium intake, and it’s important to be mindful of this. By choosing lower-sodium bacon options, adjusting cooking methods, and exploring alternative breakfast ideas, you can enjoy a delicious and satisfying breakfast without the excessive sodium. Being aware of the hidden sodium in processed foods is the first step toward making informed and healthier dietary choices for yourself and your family.

For more detailed nutritional information and guidance on a lower-sodium lifestyle, consider visiting resources like the FDA's guide to sodium in your diet for further tips on label reading and choosing low-sodium foods.

Frequently Asked Questions

A typical breakfast of bacon and two eggs can range from 400 to over 800 mg of sodium or more, largely depending on the type and quantity of bacon used. This can represent a third or more of the recommended daily intake.

The U.S. Food and Drug Administration (FDA) recommends that adults consume less than 2,300 mg of sodium per day. For individuals with existing conditions like high blood pressure, a lower limit of 1,500 mg is often advised.

Yes, soaking uncooked bacon in cold or hot water can draw some of the excess salt out of the meat. After soaking, it's important to rinse and pat the bacon dry before cooking. It's best to cook the bacon immediately after this process.

Most commercially available bacon is high in sodium due to the curing process. However, some brands offer lower-sodium versions, which have significantly less salt. Checking the nutrition label is the best way to compare options.

You can flavor eggs with a variety of salt-free options, such as black pepper, onion powder, garlic powder, fresh herbs like chives or parsley, and a dash of lemon juice or paprika. These ingredients add complexity without adding sodium.

Sodium is added to bacon as part of the curing process. It acts as a preservative to prevent spoilage and inhibits the growth of bacteria. It also contributes to the flavor and texture of the meat.

Great alternatives include oatmeal topped with fresh fruit and unsalted nuts, avocado toast on low-sodium whole-grain bread, or a vegetable frittata made with fresh vegetables and herbs.