How Much Bacon Can You Eat on the Keto Diet?

Bacon is one of the most popular keto-friendly foods. With its high fat content and meaty flavor it’s no wonder bacon is a staple for many people following the ketogenic diet. But an important question for keto dieters is “how much bacon can you eat on keto?”

The answer isn’t as simple as you might think While bacon can absolutely be part of a healthy keto diet, portions matter. You don’t want to go overboard on any one food, even if it fits into your macros.

In this article, we’ll take a detailed look at how much bacon you can eat on keto. We’ll provide tips on incorporating bacon into your diet in a balanced way. Let’s dive in!

How Many Carbs are in Bacon?

Before determining recommended bacon intake amounts, it helps to understand the carb content of bacon.

There are about 0.6 grams of net carbs in a regular slice of bacon. Net carbs refer to the total carbs minus fiber. On keto, you want to pay attention to net carbs since fiber doesn’t impact blood sugar or ketosis.

So with only 0.6 net carbs per slice, bacon can easily fit into a keto diet. Just be mindful of portion size, which we’ll cover next.

How Much Bacon Can You Eat on Keto Per Day?

There’s no definitive rule for how much bacon you can eat per day on keto. The amount that fits into your macros depends on the rest of your diet and your individual goals.

However, most experts recommend limiting bacon to 2-6 slices per day on keto. This equates to about 1-3 ounces or 28-85 grams.

Eating this amount ensures you get the benefits of bacon without going overboard. Let’s look at why moderate bacon intake is ideal.

It Provides the Right Balance of Fat and Protein

Bacon contains a good balance of fat and protein. Each ounce provides about 5 grams of protein and 9 grams of fat.

Consuming 1-3 ounces per day supplies 11-33 grams of protein and 20-60 grams of fat. These amounts help you meet your macros in a balanced way.

Too much protein can kick you out of ketosis, while too little fat makes it hard to feel satiated. Sticking to 2-6 slices prevents protein and fat extremes.

It Keeps Calories in Check

While calories aren’t directly limited on keto, eating too many can stop fat burning. Each slice of bacon has about 40-50 calories.

Limiting bacon to 2-6 slices keeps your daily calorie intake from getting too high. This makes it easier to maintain a calorie deficit for weight loss.

It Prevents Going Overboard on Sodium

In addition to fat and protein, bacon contains a high amount of sodium. Each slice has about 190mg, which can quickly add up.

Consuming more than 2-6 slices means you may soon exceed the American Heart Association’s recommended limit of 2,300 mg of sodium per day.

Too much sodium increases disease risk, so it’s smart to watch your portions when eating high-sodium foods like bacon.

It Keeps Nitrates in Check

Today’s bacon contains less nitrates and nitrites than decades ago due to changes in curing methods. However, even minimal amounts may be unhealthy.

Research shows nitrates and nitrites can convert to carcinogenic nitrosamines during cooking. They’ve also been linked to insulin resistance, type 2 diabetes, and thyroid conditions.

While more studies are needed, limiting your bacon intake to 2-6 slices per day seems wise as a precaution.

Tips for Incorporating Bacon Into a Keto Diet

Now that you know about how much bacon you can eat per day on keto, let’s look at some tips for enjoying it as part of a balanced diet.

Choose High-Quality Bacon

Opt for bacon from pasture-raised pigs, rather than factory-farmed options. The meat has a better fat profile and fewer questionable ingredients.

Look for uncured bacon without added nitrates/nitrites, like Tender Belly’s No Sugar Bacon. Or find bacon cured with natural sources like celery powder.

Eat More Veggies Than Bacon

Pile your plate high with low-carb veggies like leafy greens, broccoli, and cauliflower. Use bacon as a garnish or flavor boost instead of the main focus.

For example, add some crumbled bacon to a big kale salad rather than eating a whole plate of just bacon. This improves nutrition.

Bake or Grill Instead of Frying

Skip frying, which requires a lot of grease. Instead, bake your bacon in the oven or grill it for a crispier texture with less fat.

Draining bacon on a paper towel after cooking can also remove excess grease versus frying.

Avoid Bacon Every Day

Although you can eat bacon daily on keto, it’s smart to take a break from it at least a couple times a week. Substitute other proteins like eggs, chicken, fish, or beef.

Varying proteins improves your nutrient diversity. It also prevents taste bud boredom so bacon stays special.

Watch Out for Hidden Carbs

Read labels to check carb counts in packaged bacon products. Some bacon bits, jerky, or pre-seasoned options have added sugars.

Stick to plain bacon slices and add your own keto-friendly seasonings and ingredients. This keeps carbs minimal.

Use Bacon as a Topping

Instead of eating strips of plain bacon, use it as a flavor-boosting garnish for veggies, salads, eggs, chicken, and more.

Sprinkle crumbled bacon bits on top of these dishes or wrap ingredients in a slice of bacon. This enhances taste without overdoing it.

Keto-Friendly Bacon Recipes

In addition to the tips above, having go-to recipes makes it easier to incorporate bacon into your keto diet. Here are some of our favorite keto bacon recipes:

BLT Salad

Chopped bacon, lettuce, tomato, avocado, a drizzle of olive oil, and red wine vinegar.

Bacon-Wrapped Asparagus

Fresh asparagus spears wrapped in crispy bacon and roasted.

Bacon and Brussels Sprouts

Shaved Brussels sprouts sauteed in olive oil with crumbled bacon.

Bacon Cheeseburger Casserole

A mixture of cooked ground beef, cheddar cheese, crumbled bacon, and sautéed onions and mushrooms.

Bacon-Avocado Egg Salad

Hard-boiled eggs, avocado, bacon bits, lemon juice, Dijon mustard, and mayo.

Bacon and Egg “Toast”

Fried eggs with bacon sandwiched between two slices of baked cheese.

Loaded Cauliflower Soup

Pureed cauliflower soup topped with cheddar, sour cream, bacon bits, and green onions.

Bacon and Goat Cheese Stuffed Mushrooms

Large mushroom caps filled with a creamy goat cheese, bacon, and herb mixture.

Should You Eat Bacon on Keto? The Bottom Line

Bacon can be part of a healthy keto diet when eaten in moderation. Limit bacon to 2-6 slices daily, choose high-quality sources, and balance it out with plenty of vegetation.

This ensures you get the tasty, fat-filled benefits of bacon without going overboard. Bacon can make keto meals more delicious and satisfying.

However, it shouldn’t be the main focus at every meal. As with any specific food, variety and balance are key for nutrition. Use the tips above to enjoy bacon the right way on keto.