Bacon
Cured pork belly or back; intensely savoury but salty and processed.
Nutrition per 100 g
Standardised to 100 g of bacon, cooked for fair comparison. Typical serving: 30 g cooked — 162 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 540 kcal | 162 kcal | 100 kcal |
| Protein | 36.7 g | 11 g | 6.8 g |
| Carbohydrate | 1.3 g | 0.4 g | 0.2 g |
| Fat | 43.3 g | 13 g | 8 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of bacon, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 11 µg | 3.3 µg | 1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.32 mg | 0.096 mg | 2% |
| Vitamin K | 0.1 µg | 0.03 µg | <1% |
| Thiamin | 0.35 mg | 0.11 mg | 29% |
| Riboflavin | 0.25 mg | 0.075 mg | 19% |
| Niacin | 10.6 mg | 3.2 mg | 66% |
| Vitamin B6 | 0.31 mg | 0.093 mg | 18% |
| Folate | 2 µg | 0.6 µg | <1% |
| Vitamin B12 | 1.2 µg | 0.36 µg | 50% |
| Pantothenic acid | 1 mg | 0.3 mg | 20% |
| Choline | 119 mg | 35.7 mg | 22% |
| Minerals | |||
| Calcium | 10 mg | 3 mg | <1% |
| Iron | 1.5 mg | 0.45 mg | 8% |
| Magnesium | 30 mg | 9 mg | 7% |
| Phosphorus | 506 mg | 152 mg | 40% |
| Potassium | 539 mg | 162 mg | 11% |
| Sodium | 2193 mg | 658 mg | 95% |
| Zinc | 3.4 mg | 1 mg | 31% |
| Selenium | 59 µg | 17.7 µg | 107% |
| Copper | 0.18 mg | 0.054 mg | 20% |
| Manganese | 0.022 mg | 0.007 mg | <1% |
Source: USDA FoodData Central — Pork, cured, bacon, cooked, baked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat bacon?
- A small amount adds a lot of flavour to vegetable dishes.
- Useful protein per rasher.
How to include it
- Use as a seasoning rather than a main ingredient.
- Grill rather than fry to reduce fat.
Things to consider
- Processed meat is linked with higher bowel cancer risk; keep intake low.
- Very high in sodium and saturated fat.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Pork Tenderloin, cooked
As lean as chicken breast, with a standout thiamin content.
- kcal
- 143
- protein
- 26 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked
Pork Sausage
Seasoned minced pork in a casing; popular, but fatty and salty.
- kcal
- 293
- protein
- 14.7 g
- fibre
- 0.4 g
per 100 g · Typical serving: 1 sausage (75 g)
Ham
Cooked cured pork, a convenient sandwich protein.
- kcal
- 146
- protein
- 20 g
- fibre
- 0 g
per 100 g · Typical serving: 50 g
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