How Much Sodium is in a Strip of Bacon?

Bacon is a delicious and popular breakfast food that many people enjoy However, it is also high in sodium, which can be a concern for those watching their salt intake. In this article, we’ll take a close look at just how much sodium is in a strip of bacon

An Overview of Bacon Nutrition

Before diving into the sodium content, let’s first review some key nutrition facts about bacon:

• One strip of bacon (345g) contains approximately 161 calories, 12g of fat, 579mg of sodium, 06g of carbs, and 12g of protein (1).

• The majority of calories in bacon come from fat (108 calories per strip) while 48 calories come from protein and just 2.4 calories from carbs (1).

• In addition to sodium, bacon provides a good amount of B vitamins, selenium, phosphorus, and potassium (1).

• Bacon is naturally low in carbohydrates and high in protein, making it popular for low-carb and keto diets.

• The fat in bacon is mostly unsaturated, containing heart-healthy oleic acid. However, it is still high in saturated fat – containing 5.4g per strip (1).

Sodium in Bacon

According to the USDA, one strip of bacon contains 579mg of sodium (1).

To put that into perspective:

• The daily recommended limit for sodium is 2300mg. Many health organizations recommend an ideal limit of 1500mg per day (2).

• One strip of bacon contains 25% of the ideal 1500mg sodium limit.

• The average American consumes over 3400mg of sodium per day (3). One strip of bacon provides 17% of that amount.

Clearly a single strip of bacon contains a very large chunk of our ideal daily sodium intake. While the occasional strip of bacon is fine, regular consumption can quickly add up and put you over the recommended limit.

Now let’s take a look at sodium content in other common serving sizes of bacon:

• 2 strips of bacon: 1158mg sodium (50% of 1500mg limit)

• 3 strips of bacon: 1737mg sodium (86% of 1500mg limit)

• 4 strips of bacon: 2316mg sodium (exceeds 1500mg limit)

• 1 oz bacon (about 5 strips): 2897mg sodium (exceeds 1500mg limit)

As you can see, even just 2-3 strips of bacon contains more than half of the ideal daily sodium intake. Four strips or 1oz (which may be a typical serving for some bacon lovers) exceeds the daily 1500mg recommendation entirely.

Clearly, bacon is very high in sodium, so PORTION CONTROL IS VERY IMPORTANT. Even a serving of just 2-3 strips should be consumed infrequently if you are watching your sodium intake.

Health Concerns of Excess Sodium

Consuming excess sodium can lead to some health concerns (4):

• Increased blood pressure – which raises risks of heart attack, stroke, heart failure, kidney disease, etc.

• Increased fluid retention – leading to swelling, bloating, and water weight gain.

• Strained kidneys – forcing them to work harder to filter out excess sodium.

• Worsening heart failure – extra fluid from sodium makes the heart work harder.

• Stomach cancer – some studies link high sodium diets to increased stomach cancer risk.

• Osteoporosis – excess sodium causes calcium loss from bones.

• Kidney stones – sodium increases calcium in urine, which can form stones.

For those with high blood pressure, heart failure, or kidney problems, limiting sodium is especially important. But even in healthy individuals, excess sodium is linked to increased health risks over time. Moderation is key.

Tips for Reducing Sodium from Bacon

Here are some tips if you want to enjoy bacon but reduce the salty sodium content:

• Choose lower sodium bacon – some brands offer “reduced sodium” or “no salt added” options

• Portion control – stick to just 1-2 strips max if watching sodium

• Opt for turkey or vegetarian bacon – contains less sodium than pork bacon

• Don’t use up salty bacon grease – pour it out instead of reusing

• Rinse bacon before eating – run under water to remove some surface sodium

• Avoid adding extra salt to meals with bacon

• Drink plenty of water – helps flush out excess sodium from body

• Balance with low sodium foods – fruits, veggies, unsalted nuts, etc

• Use just crumbled bits of bacon as garnish vs. full strips

The Bottom Line

References:

1. USDA FoodData Central. Bacon, cooked, pan fried https://fdc.nal.usda.gov/fdc-app.html#/food-details/172288/nutrients

2. American Heart Association. How much sodium should I eat per day? https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day

3. Centers for Disease Control and Prevention. Get the Facts: Sources of Sodium in Your Diet. https://www.cdc.gov/salt/sources.htm

4. American Heart Association. The Salty Truth. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/the-salty-truth