Bacon or side pork, fresh, cooked
Common food
Photo: Wikipedia
Bacon, or side pork, is a cured and smoked cut of pork belly, prized for its rich, salty, and deeply savory flavor with a satisfyingly crisp or chewy texture. Nutritionally, it is a dense source of protein and fat, providing substantial energy with minimal carbohydrates. Its distinctive aroma and taste make it a cornerstone of breakfast plates and a powerful flavor enhancer in countless dishes.
Calorie split: 30% protein · 1% carbs · 69% fat
↓ Full nutrition💚 Why it's loved
People love bacon for its irresistible umami-rich flavor and the textural contrast between crispy fat and tender meat. It is a cultural staple, evoking comfort and nostalgia, and its versatility allows it to be a star ingredient in everything from breakfast to desserts.
⚠️ Watch-outs & how to enjoy it better
Bacon is high in sodium and saturated fat, which can be a concern for those monitoring blood pressure or cholesterol. To mitigate this, choose lower-sodium varieties, practice strict portion control, and pair it with fiber-rich vegetables or whole grains to balance the meal. It is also a processed meat, so moderation is key for long-term health.
Key benefits
- Excellent source of high-quality protein
- Provides essential B vitamins like B1, B3, B6, and B12
- Contains minerals such as selenium and phosphorus
- Very low in carbohydrates, suitable for ketogenic diets
- High in monounsaturated fats, which can support heart health in moderation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'bacon' comes from the Old High German 'bacho', meaning 'back', and the practice of curing pork belly dates back to ancient China around 1500 BC.
Full nutrition (USDA data · scales with serving)
| Water | 23.6 g |
| Energy | 468 kcal |
| Protein | 33.9 g |
| Total lipid (fat) | 35.1 g |
| Carbohydrate, by difference | 1.7 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.95 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 388 mg |
| Potassium, K | 499 mg |
| Sodium, Na | 1684 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 50.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.56 mg |
| Riboflavin | 0.23 mg |
| Niacin | 10.5 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 89.5 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 12.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.44 g |
| SFA 16:0 | 7.6 g |
| SFA 18:0 | 3.7 g |
| Fatty acids, total monounsaturated | 15.5 g |
| MUFA 16:1 | 0.78 g |
| MUFA 18:1 | 14.3 g |
| MUFA 20:1 | 0.29 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 6.1 g |
| PUFA 18:2 | 5.3 g |
| PUFA 18:3 | 0.23 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.17 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 99.0 mg |
FAQ
Is bacon a good source of protein?
Yes, bacon provides about 34 grams of protein per 100 grams, making it a protein-dense food, though it is also high in fat.
Can I eat bacon on a low-carb diet?
Absolutely. With only 1.7 grams of carbs per 100 grams, bacon is a staple in low-carb and ketogenic diets.
How should I store cooked bacon?
Store cooked bacon in an airtight container in the refrigerator for up to 4-5 days, or freeze it for up to a month.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.68 kcal/g · 29% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.