What are the macros for cooked bacon?

December 8, 2025 •

3 min read

A single medium slice of cooked pork bacon contains approximately 40 to 43 calories. What are the macros for cooked bacon, and how do they change depending on the cooking method? The primary macros are fat and protein, with virtually no carbohydrates, but the exact ratio can vary based on preparation.

Quick Summary

This article details the macronutrient breakdown of cooked bacon, including fat, protein, and carbohydrates, and explains how cooking methods and meat quality affect its nutritional composition.

Key Points

High Fat and Protein: Cooked bacon consists of about 60-70% fat and 30-40% protein by calories, with minimal carbohydrates.
Minimal Carbs: A single serving of cooked bacon contains less than one gram of carbohydrates, making it ideal for keto diets.
Cooking Method Affects Macros: Microwaving and baking, which allow fat to drain, result in a leaner final product than pan-frying.
Fat Loss During Cooking: Significant fat renders off during cooking, which concentrates the remaining nutrients and alters the macro percentages compared to raw bacon.
Nutrient-Dense Protein Source: Besides macros, cooked bacon is a good source of B vitamins, selenium, phosphorus, and zinc.
High Sodium Content: A key nutritional consideration is bacon's high sodium level, which varies by brand and curing process.
Not All Bacon is Equal: Center-cut pork and turkey bacon are typically leaner alternatives with different macro profiles than traditional pork bacon.

Macronutrient Breakdown of Cooked Bacon

The macronutrient profile of cooked bacon is characterized by its high fat and protein content and negligible carbohydrates. This makes it a popular food choice for individuals following low-carb or ketogenic diets. The key to understanding the macros lies in recognizing that the cooking process, which renders off fat, significantly changes the nutritional composition from its raw state.

Typical Macros per Serving

For a standard serving of cooked bacon, often defined as a few slices, the macros can vary. Based on data from sources like the USDA and nutritional databases, a pan-fried serving of three slices (about 36g) generally contains approximately:

Fat: Around 12-13 grams, with a significant portion being saturated fat.
Protein: About 12 grams.
Carbohydrates: Less than 1 gram, with 0 grams of fiber and sugars.

This distribution highlights why bacon is so well-suited for high-fat, low-carb dietary plans. It delivers a dense, savory calorie package with minimal impact on blood sugar levels.

How Cooking Methods Impact Macros

While the raw product is consistent, the final macronutrient profile of cooked bacon is heavily influenced by how it's prepared. The fat content decreases during cooking as the fat renders out, while the protein content becomes more concentrated as moisture is lost.

Pan-Frying: This is the most common method, resulting in a crispy texture. If the rendered fat is not drained away, the final product will retain more fat and calories.
Baking: Cooking bacon on a baking sheet, often on a rack, allows the rendered fat to drip away more effectively than pan-frying, potentially resulting in a leaner final product.
Microwaving: This method, especially when using paper towels to absorb excess grease, is one of the most effective ways to reduce the fat content of the final product.

Comparison of Different Bacon Types

Not all bacon is created equal, and different varieties have distinct macronutrient profiles. The cut of meat and whether it's cured or uncured can all play a role.

Common Bacon Types Compared


Feature	Standard Pork Bacon	Center-Cut Bacon	Turkey Bacon
Source	Pork belly	Leaner middle section of pork belly	Cured, smoked turkey meat
Fat Content	Higher fat, rich flavor	Lower fat, less greasy	Significantly lower in fat
Protein Content	Moderate to high	Higher protein per calorie	Moderate to high
Calories (per slice)	~40-43 calories	~30-35 calories (approx.)	~30 calories
Sodium	Variable, often high	Can still be high, check label	Can still be high, check label

A Deeper Look at Bacon's Nutritional Aspects

Beyond macros, cooked bacon provides a good source of B vitamins, including B1, B2, B3, B5, B6, and B12, which are important for energy metabolism and cell health. It also contains minerals like selenium, phosphorus, and zinc. However, its high sodium content is a significant consideration, especially for those monitoring their salt intake. Consumers should always check the nutritional labels, as curing processes and flavoring can vary widely between brands.

For additional detailed nutritional information and the science behind macronutrient content, reputable resources like the USDA's FoodData Central are excellent references.(https://fdc.nal.usda.gov/fdc-app.html#/food-details/168322/nutrients)

Conclusion

In summary, the macros for cooked bacon are primarily dominated by a high proportion of fat and a substantial amount of protein, with almost no carbohydrates. The exact nutritional content is highly dependent on the type of bacon and the cooking method used. By understanding these factors, you can better manage your intake and incorporate this flavorful food into a balanced diet, especially if following a low-carb eating plan.

Frequently Asked Questions

The macro ratio for cooked bacon is typically very high in fat, followed by protein, and contains almost no carbohydrates. For example, a standard serving can be roughly 68-70% fat and 22-30% protein by calories.

Yes, bacon is an excellent food for the ketogenic diet because it is very low in carbs and provides a high amount of fat and protein. It helps satisfy hunger and provides the necessary fuel for a keto lifestyle.

Leaner bacon types, such as center-cut or turkey bacon, have a lower fat content and fewer calories per serving compared to regular pork bacon. This means their protein-to-fat ratio is higher, although the overall carbohydrate count remains minimal.

Cooking bacon and draining the excess rendered fat can reduce its overall fat and calorie content. Methods like baking on a rack or microwaving with paper towels are particularly effective for this, leading to a leaner final product.

To reduce fat, cook bacon on a rack in the oven or microwave with paper towels to allow excess grease to drip away. To manage sodium, opt for low-sodium bacon varieties and consume in moderation.

Yes, some flavored or sweetened bacon varieties might have added sugars, slightly increasing the carbohydrate content. Always check the nutrition label for products like maple-cured bacon.

Macros for pre-cooked bacon can be similar to home-cooked, but it's important to check the specific product label. Processing can vary, and manufacturers might use different methods that affect the final fat and sodium levels.