How Much Protein is in Two Slices of Bacon?

Bacon is a breakfast staple loved by many for its savory, smoky flavor and satisfying crunch. But when looking beyond taste, how much protein does bacon actually contain? In this article, we’ll break down the amount of protein in two slices of bacon and what that means for your daily nutrition.

The Protein Content of Two Bacon Slices

The protein content of bacon can vary slightly depending on factors like the brand, cut, cooking method and serving size. But generally, two regular slices of pan-fried bacon contain about 6 grams of protein.

To put this in perspective, here is the protein content of two slices of some common bacon brands:

• Oscar Mayer Bacon – 6g
• Hormel Black Label Bacon – 6g
• Kirkland Signature Bacon – 7g
• Applegate Organics Sunday Bacon – 6g

As you can see, most major brands of bacon contain around 6 grams of protein per two slices cooked The protein content is fairly consistent across different types of bacon.

Turkey bacon contains a similar amount of protein as regular pork bacon, with around 6 grams per two slices. However, turkey bacon is lower in fat since it contains lean turkey meat instead of fatty pork belly.

Daily Protein Recommendations

To understand how two slices of bacon fit into your full daily protein requirements, let’s look at the recommended protein intake for average adults

• Women: 46 grams of protein per day
• Men: 56 grams of protein per day

These recommendations are based on 0.8 grams of protein per kilogram of body weight for general health. Athletes or more active individuals may need more.

So for a standard 2000 calorie diet, about 10-35% of your calories should come from protein according to nutrition experts. This equals 50-175 grams of protein daily for most people.

The 6 Grams from Bacon

With approximately 6 grams of protein in two pieces of bacon, this accounts for:

• 12% of the RDA for women – A serving of two bacon slices provides 12% of the 46 grams women need daily.

• 11% of the RDA for men – For men needing 56 grams protein per day, two bacon slices provides 11% of their requirement.

While 6 grams may not seem like a huge amount compared to your total protein needs, it can make a meaningful contribution, especially when paired with other protein-rich foods like eggs or meat in a breakfast.

However, for those eating a plant-based diet without meat, two slices of bacon would likely provide far too much saturated fat for the small amount of protein. Other plant proteins like beans or tofu would be better choices.

The Healthiest Way to Get Protein from Bacon

While bacon contains some protein, it also provides fat, sodium and other substances that should be limited as part of a healthy diet. Here are some tips for getting protein from bacon in a more nutritious way:

• Choose leaner bacon cuts like center-cut to reduce fat intake.

• Limit portion size to 1-2 slices max per serving.

• Bake or grill bacon instead of frying to reduce calories.

• Avoid adding extra salt to meals containing bacon.

• Incorporate other nutritious protein sources like eggs, Greek yogurt or nuts.

• Substitute turkey bacon occasionally for less total and saturated fat.

• Add bacon as a flavoring to salads and veggies instead of eating it alone.

• Try Canadian bacon or ham for a leaner pork option.

The Benefits of Protein

To understand why protein is important, let’s quickly cover some of its key health benefits:

• Builds and repairs muscle tissue
• Provides energy for your body’s functions
• Helps balance blood sugar levels
• Keeps you feeling full and satisfied after eating
• Maintains lean muscle mass when losing weight

Without adequate protein intake, you may lose muscle mass and feel fatigue more easily. Consuming quality protein sources is crucial for maintaining energy levels and a healthy body composition.

Top Sources of Protein

While bacon can contribute some protein to your diet, relying on it as a main source is not ideal due to the high sodium and saturated fat content.

Here are some of the top high-protein foods to consume for overall health:

Meat/Poultry

• Chicken breast
• Turkey
• Lean beef
• Pork tenderloin

Fish/Seafood

• Salmon
• Tuna
• Cod
• Shrimp

Eggs and Dairy

• Eggs
• Greek yogurt
• Cottage cheese
• Milk

Vegetarian

• Tofu
• Edamame
• Lentils
• Chickpeas

Nuts and Seeds

• Almonds
• Pumpkin seeds
• Peanut butter
• Chia seeds

Aim for a variety of lean protein foods each day for optimal health, rather than relying too heavily on any single food like bacon. Moderation and portion control is key when incorporating bacon into a balanced diet.

Nutrients Beyond Protein in Bacon

While this article has focused on protein, it’s important to briefly note the other main nutrients found in bacon:

• Fat: Bacon is high in saturated fat, with about 5g in two slices. This can raise LDL “bad” cholesterol levels when consumed in excess.

• Sodium: A serving of two bacon slices delivers about 360mg sodium, 15% of the daily limit. Too much sodium can increase blood pressure.

• Iron: 2 slices of bacon provides about 1mg of iron, an important mineral that aids oxygen transportation in the blood.

• B Vitamins: Bacon contains small amounts of niacin, vitamin B6 and vitamin B12. These assist in energy metabolism.

• Zinc: Necessary for immune function, two slices of bacon provides about 0.5mg of zinc.

• Calories: Two slices of cooked bacon contains about 80 calories, mainly from fat.

While bacon does contain a variety of nutrients, the high sodium and saturated fat content means it should be consumed in moderation as part of an overall healthy diet, not in large portions.

The Bottom Line

Two average slices of bacon generally provide about 6 grams of protein, or around 11% of the recommended daily intake for men and 12% for women. While not a huge amount compared to your total protein needs, these 6 grams can make a meaningful contribution when paired with eggs, meat or other protein-rich foods at breakfast or on a sandwich. However, bacon shouldn’t be relied upon as your sole source of protein due to the high sodium and saturated fat content per serving. When consumed in moderation alongside a variety of lean protein foods, bacon can be incorporated as part of a balanced diet.