What are the macros for 2 bacon medallions?

December 8, 2025 •

3 min read

According to data from major supermarkets like Tesco, two grilled bacon medallions can contain between 55 to 77 calories, depending on the specific product and preparation. These lean cuts of bacon are a popular choice for those monitoring their calorie and fat intake without completely eliminating bacon from their diet.

Quick Summary

Discover the precise macronutrient breakdown of two bacon medallions, including protein, fat, and carbohydrates. This article provides a comprehensive overview of their nutritional profile, compares them to standard bacon, and addresses common health considerations.

Key Points

High Protein, Low Fat: Two bacon medallions typically contain 10-14g of protein and just 1-2.5g of fat, making them a lean protein source.
Low Calorie: With around 55-77 calories per serving, they are a lower-calorie alternative to regular bacon, ideal for weight management.
Low Carb: Bacon medallions are virtually carbohydrate-free, fitting well into keto and low-carb diets.
Sodium Content: Be mindful of the high sodium content in cured bacon and consider reduced-salt options to manage intake.
Cooking Matters: Grilling, air frying, or using a non-stick pan with minimal oil are the best cooking methods to keep fat content low.
Brand Variations: Macronutrient values can differ between brands, so always check the specific product label for the most accurate information.

Understanding the Macros for 2 Bacon Medallions

Bacon medallions are a leaner alternative to traditional back or streaky bacon, made from the eye of the pork loin after excess fat has been trimmed. Because of this trimming process, the macronutrient profile is significantly different, offering a high-protein, low-fat option that is popular among dieters and those focused on lean protein intake.

The specific macros can vary depending on the brand, whether it is smoked or unsmoked, and if it's a reduced-fat version. However, based on common products from major UK retailers, a general nutritional breakdown for two grilled bacon medallions (approximately 36-50g) is as follows:

Protein: 10 to 14 grams. The high protein content makes bacon medallions an excellent choice for a protein-focused breakfast or meal.
Fat: 1 to 2.5 grams. This includes low levels of saturated fat, which is the primary reason for their 'lean' designation.
Carbohydrates: Less than 1 gram. They are virtually carb-free, making them suitable for low-carb and ketogenic diets.
Calories: 55 to 77 calories. Their low-calorie count is a major draw for those managing weight.

Brand Variation and Nutritional Differences

Not all bacon medallions are created equal. Different supermarket brands and butcher products will have slight variations in their nutritional information due to processing methods, additives, and curing techniques. This is particularly noticeable when comparing standard medallions with 'reduced fat and salt' versions.

Typical Macronutrient Breakdown (per 2 grilled medallions)


Macro	Standard Medallions	Reduced Fat & Salt Medallions
Calories	~70-77 kcal	~55-73 kcal
Protein	~14g	~10-12g
Total Fat	~2g	~1.4-2.4g
Saturated Fat	~0.8g	~0.5-1.0g
Carbohydrates	<0.5g	<0.5g
Salt	~1.1g	~0.8-0.9g

Health Considerations and Best Practices

While bacon medallions are a leaner choice, it is still important to consider other health aspects, especially the sodium content. Cured meats, including bacon, contain preservatives like nitrites and have high salt levels. The average two-medallion serving can contain a significant portion of the recommended daily salt intake. Choosing 'reduced salt' options can help mitigate this, but moderation is key.

Incorporating Bacon Medallions into Your Diet

Balanced Breakfast: Pair with scrambled eggs and avocado for a high-protein, healthy fat meal.
Salad Topping: Chop and cook until slightly crispy to add a flavorful, lean topping to your salads.
High-Protein Snack: Wrap around vegetables like asparagus for a quick, savory snack.
Lean Meal Component: Serve alongside roasted vegetables or a whole-grain toast for a balanced and satisfying meal.

Cooking Methods for Optimal Nutrition

Cooking methods can impact the final macro content. Grilling or air frying is generally recommended over pan-frying with additional oil, as this adds unnecessary fat. When pan-frying, using a non-stick pan and minimal or no extra fat is the best approach. The medallions themselves will release some natural juices and fat during cooking. Overcooking should be avoided, as the lack of fat can make the lean meat very dry. For best results, True Bites Family Butchers suggests cooking in a pre-heated oven at 190°C (170°C fan) for 5-10 minutes.

Comparison with Other Bacon Types

Bacon medallions stand out as a lower-fat, higher-protein choice when compared to standard back or streaky bacon. Standard back bacon typically includes a higher proportion of fat, while streaky bacon is known for its high fat content. For those on calorie-controlled diets, the choice is clear. For example, two standard back bacon rashers (60g) can have over 100 calories and significantly more fat than two medallions.

Conclusion

Two bacon medallions offer a compelling macronutrient profile for anyone looking to enjoy bacon while keeping an eye on their fat and calorie intake. Their low-carb, high-protein nature makes them a versatile and diet-friendly option. However, it's vital to be mindful of the sodium content and choose brands with reduced salt where possible. By selecting lean cuts and cooking them appropriately, bacon medallions can be a delicious and healthy component of a balanced diet.

True Bites Family Butchers provides further details on how bacon medallions are made and their benefits over other types of bacon.

Frequently Asked Questions

The calorie count for two bacon medallions varies by brand and size, but typically ranges from 55 to 77 calories when grilled.

Bacon medallions are a healthier option compared to traditional bacon due to their lower fat and calorie content. However, they are still a cured meat high in salt and nitrites, so they should be consumed in moderation as part of a balanced diet.

For two grilled bacon medallions, you can expect to get approximately 10 to 14 grams of protein, making them an excellent source of lean protein.

Yes, bacon medallions are virtually carbohydrate-free, containing less than 1 gram of carbs per serving, which makes them highly suitable for low-carb and ketogenic diets.

Bacon medallions are cut from the eye of the pork loin and have all excess fat trimmed off. Standard back or streaky bacon includes more of the fat, resulting in a much higher fat and calorie content.

The best methods are grilling, baking, or air frying. If pan-frying, use a non-stick pan to avoid adding extra oil. Because they are so lean, take care not to overcook them to prevent them from becoming dry.

Reduced fat and salt versions of bacon medallions are typically healthier, as they contain fewer calories, less fat, and less sodium. These options are particularly beneficial for those monitoring their salt intake.

Bacon medallions are produced from cured pork loin, with the leaner 'eye of the loin' muscle as the main component after trimming.