Canadian bacon, cooked, pan-fried
Whole food · Pork Products
Photo: Wikipedia
Canadian bacon is lean, pre-cooked pork loin, pan-fried to a golden edge with a tender, ham-like texture and a subtly sweet, smoky flavor. Nutritionally, it's a protein powerhouse, delivering over 28 grams of protein per 100 grams with minimal fat and virtually no carbohydrates. It's the leaner, rounder cousin of traditional American bacon, often mistaken for ham.
Calorie split: 78% protein · 5% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, meaty bite and smoky-sweet flavor that elevates breakfast without the grease of regular bacon. Its versatility shines in everything from classic eggs Benedict to quick sandwiches and salads, making it a beloved staple in North American diners and home kitchens.
⚠️ Watch-outs & how to enjoy it better
It can be high in sodium, which is a consideration for those monitoring blood pressure. To counteract this, pair it with potassium-rich foods like avocado or spinach, and rinse slices briefly before cooking. Its processed nature also means it's not suitable for everyone; those with specific dietary restrictions should check labels for additives.
Key benefits
- Excellent source of high-quality protein
- Very low in fat and carbohydrates
- Provides essential B vitamins like thiamin and niacin
- Quick-cooking and convenient for meal prep
- Offers a savory flavor with less guilt than fatty cuts
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, 'Canadian bacon' is largely an American term; in Canada, it's simply called 'back bacon' and is a key component of the traditional 'peameal bacon,' which is rolled in cornmeal.
Full nutrition (USDA data · scales with serving)
| Water | 62.5 g |
| Energy | 146 kcal |
| Energy | 609 kj |
| Protein | 28.3 g |
| Total lipid (fat) | 2.8 g |
| Ash | 4.6 g |
| Carbohydrate, by difference | 1.8 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.2 g |
| Sucrose | 0.90 g |
| Glucose | 0.30 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.56 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 309 mg |
| Potassium, K | 999 mg |
| Sodium, Na | 993 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 50.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.67 mg |
| Riboflavin | 0.18 mg |
| Niacin | 10.0 mg |
| Pantothenic acid | 0.72 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 105 mg |
| Betaine | 4.7 mg |
| Vitamin B-12 | 0.43 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.41 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, gamma | 0.21 mg |
| Tocopherol, delta | 0.07 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 9.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 4.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.65 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.32 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.09 g |
| MUFA 16:1 c | 0.09 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 1.1 g |
| MUFA 18:1 c | 1.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.48 g |
| PUFA 18:2 | 0.36 g |
| PUFA 18:2 n-6 c,c | 0.36 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 67.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.3 g |
| Lysine | 2.5 g |
| Methionine | 0.76 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.4 g |
| Arginine | 1.8 g |
| Histidine | 1.1 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
| Hydroxyproline | 0.10 g |
FAQ
Is Canadian bacon the same as ham?
They are similar but distinct. Both come from the pork loin, but Canadian bacon is typically rounder, leaner, and pre-cooked, while ham can come from the leg and is often cured or smoked differently.
Why is it called 'Canadian' bacon?
The name originated in the United States in the early 20th century to distinguish this round, loin-cut bacon from streaky American bacon. It was marketed as a product from Canada.
How do I cook it perfectly?
Since it's pre-cooked, you only need to heat it. Pan-fry slices over medium heat for 1-2 minutes per side until lightly browned and heated through. Avoid overcooking, which can make it tough.
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 1.46 kcal/g · 78% calories from protein · 0.0 g fiber · 1.2 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: 0.99 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.