Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium
Whole food · Pork Products
Photo: Wikipedia
Reduced-sodium bacon is a crispy, savory powerhouse made from cured pork belly, offering a deep umami flavor and satisfying crunch with significantly less salt than standard varieties. Nutritionally, it's a high-fat, high-protein food with minimal carbohydrates, making it a staple for low-carb diets. Its cooking method—broiling, pan-frying, or roasting—renders much of its fat, resulting in a concentrated, intensely flavored meat.
Calorie split: 28% protein · 1% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People love it for its irresistible combination of salty, smoky, and savory flavors, along with its versatile role as a breakfast staple, salad topping, or flavor enhancer. Its cultural significance in American, British, and European cuisines makes it a comfort food that transcends simple nutrition.
⚠️ Watch-outs & how to enjoy it better
Despite being reduced-sodium, it remains high in saturated fat and calories, which may concern those managing heart health or calorie intake. To counteract this, pair it with high-fiber vegetables like broccoli or spinach to slow fat absorption, and practice strict portion control (e.g., 2-3 slices per serving).
Key benefits
- Excellent source of complete protein (37g per 100g)
- Very low in carbohydrates and sugar
- Significantly lower sodium content than regular bacon
- Provides B vitamins, particularly B12 and niacin
- High in monounsaturated and saturated fats for satiety
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'bacon' comes from the Germanic 'bakkon,' meaning 'back meat,' but the practice of curing pork belly dates back to ancient China and the Roman Empire.
Full nutrition (USDA data · scales with serving)
| Water | 12.3 g |
| Energy | 541 kcal |
| Energy | 2262 kj |
| Protein | 37.0 g |
| Total lipid (fat) | 41.8 g |
| Ash | 7.4 g |
| Carbohydrate, by difference | 1.4 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 533 mg |
| Potassium, K | 565 mg |
| Sodium, Na | 1030 mg |
| Zinc, Zn | 3.5 mg |
| Copper, Cu | 0.16 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 62.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.40 mg |
| Riboflavin | 0.26 mg |
| Niacin | 11.1 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 123 mg |
| Betaine | 3.5 mg |
| Vitamin B-12 | 1.2 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 |
| Vitamin A, IU | 37.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.31 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.07 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 42.0 iu |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin D3 (cholecalciferol) | 1.0 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Vitamin K (Dihydrophylloquinone) | 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 | 13.7 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 | 0.53 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 8.7 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 4.3 g |
| SFA 20:0 | 0.08 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 18.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 1.2 g |
| MUFA 17:1 | 0.07 g |
| MUFA 18:1 | 16.9 g |
| MUFA 20:1 | 0.32 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.5 g |
| PUFA 18:2 | 4.0 g |
| PUFA 18:2 n-6 c,c | 4.0 g |
| PUFA 18:3 | 0.20 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.20 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.19 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.15 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 110 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.31 g |
| Threonine | 1.4 g |
| Isoleucine | 1.7 g |
| Leucine | 2.9 g |
| Lysine | 3.1 g |
| Methionine | 0.82 g |
| Cystine | 0.41 g |
| Phenylalanine | 1.5 g |
| Tyrosine | 1.2 g |
| Valine | 2.0 g |
| Arginine | 2.4 g |
| Histidine | 1.4 g |
| Alanine | 2.4 g |
| Aspartic acid | 3.5 g |
| Glutamic acid | 5.5 g |
| Glycine | 2.6 g |
| Proline | 2.0 g |
| Serine | 1.4 g |
| Hydroxyproline | 0.65 g |
FAQ
Is reduced-sodium bacon healthier than regular bacon?
Yes, it contains about 25-50% less sodium, which can help manage blood pressure and reduce fluid retention, but it remains high in fat and calories.
Can I eat bacon on a low-carb diet?
Absolutely, with only 1.43g of carbs per 100g, it's a staple for keto and low-carb diets, but monitor portion sizes due to its high fat content.
How should I store cooked bacon?
Store in an airtight container in the refrigerator for up to 5 days, or freeze for up to 1 month to maintain crispness and flavor.
What's the best way to cook it for less fat?
Broiling or baking on a rack allows excess fat to drip away, reducing the overall fat content compared to pan-frying.
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 5.41 kcal/g · 27% 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: 1.82 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.