Bacon, pork (pan-fried)
More fat than protein and very salty; treat it as a flavor add-on rather than a protein source.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Bacon, pork for gym-goers
Per 100 g, bacon, pork (pan-fried) provides 541 kcal, 37 g protein, 1.4 g carbohydrate (0 g fiber, 0 g sugars) and 41.8 g fat (13.7 g saturated). With 6.8 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (3 slices, about 24 g) comes to roughly 130 kcal and 8.9 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Bacon, pork
These numbers are for pork bacon after pan-frying, weighed cooked. Frying drives off water and some fat and leaves a very dense product: about 541 kcal per 100 g, more fat than protein, and over 1.7 g of sodium. Three cooked slices weigh only about 24 g.
In a gym diet
Think of bacon as flavor, not protein. Three slices give under 10 g of protein but a good chunk of calories and sodium. It fits keto and bulks in moderation. On a cut, a little crumbled over salads or eggs adds flavor without wrecking the budget. Let leaner foods carry your daily protein target.
Preparation and cooking
Oven-baking on a rack or air-frying lets more fat drip away than pan-frying, and blotting with paper towel removes some surface fat. Crispier bacon has lost more water, so weight per slice varies.
Buying and storage
Sodium varies by brand and cure, so check the label. Center-cut or back bacon tends to be leaner. Unopened bacon keeps in the fridge until the use-by date; use opened packs within about a week.
Things to watch
Bacon is a processed meat, which the WHO's cancer agency classifies as carcinogenic to humans at high intakes, so many health bodies advise keeping it occasional. It's also high in sodium and saturated fat.
Meal ideas
- Breakfast plate: two slices of bacon, scrambled eggs and whole-grain toast.
- Protein salad: chicken, crumbled bacon, spinach and a light dressing.
- BLT: bacon, lettuce and tomato on toasted sourdough.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (50%) and Zinc (32%).
Good source (10–19% DV per 100 g): Potassium (12%).
How it ranks among 17 Meat & Poultry
| Protein per 100 kcal | 6.8 g | #16 of 17 |
| Protein per 100 g | 37 g | #1 of 17 |
| Fiber per 100 g | 0 g | #2 of 17 |
| Lowest calories per 100 g | 541 kcal | #17 of 17 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Ground beef 80% lean / 20% fat (raw)
254 kcal · P 17.2 · C 0 · F 20
→Chicken thigh with skin (raw)
221 kcal · P 16.5 · C 0 · F 16.6
→Beef ribeye steak, lean and fat (raw)
248 kcal · P 18.9 · C 0 · F 19.2
→Ground beef 90% lean / 10% fat (raw)
176 kcal · P 20 · C 0 · F 10
→Ground turkey 93% lean (raw)
150 kcal · P 18.7 · C 0 · F 8.3
→Pork loin chop, lean (raw)
143 kcal · P 21.4 · C 0 · F 6.3
Compare Bacon, pork with Ground beef 80% lean / 20% fat (raw) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in bacon, pork?
Bacon, pork (pan-fried) has about 541 kcal per 100 g, or roughly 130 kcal per 3 slices (24 g).
How much protein is in bacon, pork?
About 37 g of protein per 100 g and 8.9 g per 3 slices. That works out to 6.8 g per 100 kcal, so it's a moderate protein source.
Is bacon, pork good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is bacon a good source of protein?
Not really. The protein comes with more fat and a lot of sodium. Lean meats, eggs or Greek yogurt do the job better.
Is turkey bacon healthier than pork bacon?
It's usually lower in fat and calories, but it's still processed meat and often just as salty. Compare labels.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.