Calories in Bacon: Per Slice, Turkey Bacon and 100 g

Bacon is the classic breakfast treat: crispy, salty and smoky. It’s also popular on keto and low-carb diets because it has almost no carbs. But it’s rich in fat – so how many calories are in bacon, and how much is too much?

The short answer: a medium slice of cooked bacon has about 43–44 calories, and 3 slices have about 130 calories. A thick-cut slice has about 54 calories. Turkey bacon has about 30 calories per slice. Bacon gives you some protein, but it’s high in fat and salt, and it’s a processed meat cured with nitrites.

Calories in bacon by portion

Values are for cooked pork bacon, from the US Department of Agriculture (USDA FoodData Central):

Portion	Weight	Calories	Protein
1 medium slice, baked	8.1 g	44 kcal	2.9 g
1 medium slice, microwaved	9.1 g	43 kcal	3.5 g
1 thick-cut slice, pan-fried	11.5 g	54 kcal	3.9 g
3 medium slices	25 g	130 kcal	9⁠–⁠10 g
1 slice turkey bacon	8.1 g	30 kcal	2.4 g
100 g, pan-fried	100 g	468 kcal	33.9 g

Tip: raw bacon weighs about 3 times more than cooked bacon, because most of the fat and water melts away. Always count the cooked slices you eat, not the weight on the pack.

Bacon nutrition facts

Nutrient	Per 100 g, pan‑fried	Per 3 medium slices (25 g)
Calories	468 kcal	130 kcal
Protein	33.9 g	9.5 g
Fat	35.1 g	10 g
– of which saturated	12.0 g	3.5 g
Carbohydrates	1.7 g	0.4 g
Cholesterol	99 mg	27 mg
Sodium	1,680 mg	470⁠–⁠550 mg

Bacon has almost no carbs, so it fits on keto. But about two thirds of its calories come from fat, and a third of that fat is saturated. It’s also very salty: 3 slices have about a quarter of the sodium you should eat in a whole day.

Bacon vs turkey bacon

Per slice (8 g)	Calories	Fat	Sodium
Pork bacon, baked	44 kcal	3.5 g	177 mg
Turkey bacon, microwaved	30 kcal	2.1 g	164 mg

Turkey bacon saves about 14 calories per slice and has less fat. But it’s just as salty, it’s still processed meat, and many brands add sugar, flavorings and nitrites. It’s a lighter choice, not a healthy one.

Calories in bacon dishes

Dish	Portion	Calories
2 fried eggs + 3 slices of bacon	1 plate	about 310⁠–⁠350 kcal
BLT sandwich (bacon, lettuce, tomato, mayo)	1 sandwich	about 350⁠–⁠450 kcal
Bacon, egg and cheese on a bagel	1 sandwich	about 500⁠–⁠600 kcal
Bacon cheeseburger	1 burger	about 600⁠–⁠900 kcal
Bacon bits	1 tbsp (7 g)	about 25⁠–⁠30 kcal
Salad with bacon and ranch dressing	1 bowl	about 350⁠–⁠500 kcal
Bacon-wrapped dates	3 pieces	about 200⁠–⁠250 kcal

Bacon itself isn’t the biggest problem in most of these dishes. Bread, cheese, mayo and dressings often add more calories than the bacon.

Bacon, nitrites and health

Most bacon is cured with sodium nitrite (E250). Nitrite keeps the meat pink and stops bacteria. But during frying at high heat, it can form nitrosamines, compounds that cause cancer in animal studies.

The World Health Organization’s cancer agency (IARC) classifies processed meat as a cause of colorectal cancer. Its experts found that each 50 g of processed meat eaten per day – about 5–6 slices of cooked bacon – raises the risk by about 18%. In the NutriSmart app, sodium nitrite has our highest risk level.

“Uncured” bacon isn’t nitrite-free: it’s usually cured with celery powder, which is naturally rich in nitrates that turn into nitrite. Read more in our guide to the healthiest deli meat.

What this means for you: you don’t have to give up bacon, but keep it for occasional meals, not every day.

Is bacon OK for weight loss?

In small amounts, yes. Two or three slices add 90–130 calories and some protein, which can make a breakfast more filling. The problem is that bacon is easy to overeat, and it often comes with buttery toast, hash browns or a burger.

How to fit it in:

• Count the slices – and stop at 2–3.
• Bake on a rack or microwave on paper towels so more fat drains away.
• Use it as flavor, not the main food: a little crumbled bacon on a salad or eggs goes a long way.
• Pair it with eggs and vegetables, not with pastries or fries.

Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator.

Spot sodium nitrite in your bacon in seconds. With NutriSmart, you scan the barcode or photograph the label, and the app shows you the nitrites and every other additive, the risks of each one and a health score out of 100 – so you can compare packs right in the store. At home, snap a photo of what you eat, and the app counts the calories for you.Get the app free

You can also read how many calories are in an egg and in a hot dog, and see our guide to the keto diet. Bacon is cured with nitrite – read what nitrates and nitrites in food do.

The bottom line

A medium slice of cooked bacon has about 43–44 calories, 3 slices about 130 and a thick-cut slice about 54. Turkey bacon has about 30 calories per slice but is just as salty. Bacon has protein and almost no carbs, but it’s high in fat and salt and is a processed meat cured with nitrites. Enjoy 2–3 slices now and then, not every day.