Bacon is a beloved breakfast food for many people. The smoky, savory flavor pairs perfectly with eggs, pancakes, and more. But when watching your calories and making healthy choices, it’s important to understand exactly what you’re consuming. So how many calories are in 2 rashers of bacon? Let’s take a detailed look.
What is Considered a “Rasher” of Bacon?
First, it helps to define what a “rasher” of bacon entails. A rasher refers to a single strip or slice of bacon. The size can vary between brands and types. On average, one rasher equals around 1 ounce or 25-30 grams of bacon.
Two rashers would be approximately 2 ounces or 50-60 grams total. When looking at nutrition info, pay attention to serving sizes listed, as calorie counts are usually based on a defined weight of bacon.
Calorie Count for 2 Rashers of Pan Fried Bacon
If cooking bacon in the traditional pan frying method, 2 rashers generally have the following nutrition profile:
- Calories: Approximately 140-170 calories
- Fat: 10-12 grams
- Saturated Fat: 4-5 grams
- Protein: 12-15 grams
- Carbohydrates: 0 grams
So for 2 rashers of pan fried bacon, you can expect roughly 150 calories and 11 grams of fat. However, the exact amount can vary based on factors like the pork bacon’s lean-to-fat ratio, brand, thickness, and cooking method.
Bacon is high in fat and calories compared to other protein foods. The majority of calories (about 65%) come from fat, particularly saturated fat.
How Air Frying Affects Calories
Cooking bacon in an air fryer instead of pan frying reduces the calorie count slightly. Air frying uses less added oil and excess fat drips away while cooking. The calories per 2 rashers of air fried bacon are approximately
- Calories: 120-130
- Fat: 9 grams
- Saturated Fat: 3.5 grams
- Protein: 12 grams
So air frying may lower the calories by about 20-30 compared to pan frying. While not a huge reduction, it can make a difference if you eat bacon frequently.
Factors That Influence Bacon Calorie Count
Several factors impact the calories and nutrients when cooking bacon:
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Type of Bacon – Standard pork bacon has more fat and calories than turkey bacon or Canadian bacon.
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Thickness – Thinner bacon slices have less calories than thick-cut
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Cooking Method – Frying, baking, microwaving all impact how much fat is absorbed and retained.
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Portion Size – Larger portions mean more calories. Stick to recommended serving sizes.
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Additives – Ingredients like sugar can increase calorie count.
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Brand – Nutrition varies between different brands of bacon.
Healthiest Ways to Cook and Eat Bacon
While bacon does contain beneficial nutrients like protein, vitamins, and minerals, it is high in saturated fat and sodium. Here are some tips for enjoying bacon in healthier ways:
- Choose leaner bacon like turkey or Canadian bacon
- Opt for thinner slices
- Grill, bake, or air fry instead of frying
- Limit portions to 2-3 rashers
- Pair with vegetables or whole grains
- Use it as a flavoring instead of focus of the meal
Nutrition Benefits of Bacon
Despite its high calorie and fat content, bacon does provide some nutritional value:
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Protein – 2 rashers contain 12-15g protein for building and repairing muscle.
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B Vitamins – Bacon contains small amounts of vitamins like B12, riboflavin, and niacin.
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Iron – Each rasher provides around 6% of the recommended daily iron intake.
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Zinc – Bacon is a source of zinc which supports the immune system.
However, these nutrients should be consumed through a balanced diet, not just bacon alone.
Should You Avoid Bacon Entirely?
Most health experts recommend limiting intake of processed meats like bacon due to the high sodium and saturated fat content. However, enjoying 2-3 rashers of bacon occasionally as part of a healthy diet is perfectly fine for most people. Avoid making it an everyday habit and keep portions small.
Quick Recap:
- 2 rashers of bacon = approximately 2 ounces or 50-60 grams
- Pan fried bacon has around 150 calories and 11g fat per 2 rashers
- Air frying may lower calories by about 20-30 compared to frying
- Factors like thickness, type, cooking method all impact nutrition
- While high in fat, bacon does provide some nutritional benefits
- Enjoy bacon in moderation along with vegetables, whole grains, lean proteins
Frequently Asked Questions
How many calories are in 2 rashers of streaky bacon?
2 rashers (about 50g) of streaky bacon contains approximately 150 calories and 12g of fat when pan fried. Streaky bacon has a higher fat content than other cuts.
Is 2 rashers of bacon bad for you?
While high in saturated fat and sodium, 2 rashers of bacon is unlikely to be harmful as an occasional treat in an otherwise balanced diet. But daily consumption is not recommended due to the high salt and fat intake.
How can I make 2 rashers of bacon healthier?
Some ways to make 2 rashers of bacon healthier include choosing a leaner turkey or Canadian bacon, baking instead of frying, and pairing it with vegetables or whole grain foods.
What is the healthiest way to cook bacon?
Baking, grilling, or air frying bacon are healthier cooking methods than pan frying. These methods allow excess fat to drip off rather than absorb.
How many calories in microwaved 2 rashers of bacon?
When microwaved, 2 rashers of bacon have roughly 140-150 calories and 9 grams of fat. Microwaving allows more fat to render out compared to pan frying.
In Conclusion
Two rashers of bacon can be incorporated into a balanced diet in moderation. Focus on controlling portion sizes, choosing healthier cooking methods, and pairing bacon with nutritious foods to minimize its fat and calorie impact. Enjoy the signature bacon taste, but don’t make it an everyday habit!