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


  1. USDA FoodData Central. Bacon, cooked, pan fried

  2. American Heart Association. How much sodium should I eat per day?

  3. Centers for Disease Control and Prevention. Get the Facts: Sources of Sodium in Your Diet.

  4. American Heart Association. The Salty Truth.

What If You Eat BACON Every Day For 30 Days?


Is bacon high in sodium?

Bacon has lots of sodium, cholesterol, and fat, all of which can increase your risk of heart disease. But bacon does have other nutrients, like protein, vitamins, and minerals. Just keep in mind that if you eat bacon, it’s best to do so occasionally and in small amounts.

How much sodium is in a single strip of bacon?

A slice of bacon pan-fried contains 43 calories, 185 milligrams of sodium, and a milligram of calcium. A slice of bacon cooked in the microwave contains 25 calories, 104 milligrams of sodium, and a milligram of calcium.

How much sodium is in center cut bacon?

Nutritional Information Serving size: 2 Pan Fried Slices (21g); Calories per serving: 90 Calories from fat; 50g Fat; 5g; Saturated fat; 2g; Cholesterol; 25mg Sodium; 390mg; Carbohydrates; <1g; Sugar <1g; Protein; 9g.

How much sodium is in thick sliced bacon?

Serving Size
2 skillet cooked slices (14g)
Cholesterol 15mg
Sodium 300mg
Total Carbohydrate 0g
Dietary Fiber 0g

How much sodium is in bacon?

The favorite choice for the term “Bacon” is 1 medium slice of Bacon which has about 180 mg of sodium . The amount of sodium for a variety of types and serving sizes of Bacon is shown below. Find detailed sodium information for Bacon including Popular Serving Sizes of Bacon and Other Popular Types of Bacon.

How many calories are in a strip of bacon?

1 strip cooked of bacon ( Pork, cured, cooked, pan-fried) contains 37 Calories. The macronutrient breakdown is 1% carbs, 69% fat, and 30% protein . This has a relatively high calorie density, with 468 Calories per 100g. For 1 strip cooked of bacon (8g)

How much sodium is in pan fried bacon?

Two average slices of pan-fried bacon contain 376 mg of sodium, which is more than 20 percent of the recommended daily intake for most adults. Excessive sodium intake has been associated with an increased risk of high blood pressure, heart disease, and stomach cancer.

Does Bacon have salt?

However, there has been some concern about the amount of salt present in bacon and its potential impact on one’s health. When it comes to the amount of salt in bacon, it can vary depending on the brand and type of bacon. On average, a 2-ounce serving of bacon contains about 460 milligrams of sodium.

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