Bacon Nutrition

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Here’s a chart outlining the approximate nutritional values for one slice (about 12 grams) of cooked bacon:

These values are approximate and can vary depending on factors such as the thickness of the bacon and the method of preparation.

Total Fat3.4 grams
Saturated Fat1.2 grams
Trans Fat0 grams
Cholesterol10 mg
Sodium137 mg
Potassium37 mg
Total Carbohydrate0.2 grams
Dietary Fiber0 grams
Sugars0 grams
Protein3 grams

Bacon has been enjoyed for millennia, and people continue to love it today. Made from pork and available in several forms (smoked, cooked or baked), bacon can be enjoyed as part of breakfast, lunch, dinner or as a snack. Bacon offers various health benefits when consumed moderately; its source includes fats, proteins and potassium while providing essential vitamins and minerals.

One slice of bacon contains 3 grams of protein and contains only moderate levels of sodium and saturated fat, but is an excellent source of the antioxidants lutein and zeaxanthin, which help protect against macular degeneration and cataracts. Most of its saturated fat comes from oleic acid, known for being heart healthy.

Protein is essential to overall health in many ways. It helps build muscles, increase satiety and support your immune system.  In addition, it keeps body tissues healthy while also helping manage blood sugar levels. Bacon can also provide protein but has high amounts of saturated fat and sodium content.

Adults should aim to consume between 46 to 56 grams of protein daily; three slices of bacon contain 11 grams. Furthermore, bacon provides antioxidants such as lutein and zeaxanthin which protect against macular degeneration and cataracts.

A serving of bacon contains 0.6 grams of carbohydrates. Additionally, there is moderate salt intake and small amounts of phosphorus; an adult’s typical daily recommended dosage for this essential mineral is 2,600 milligrams.

An average four-slice serving of regular bacon provides 240 calories and 8 grams of saturated fat, as well as 880 mg of sodium, roughly 40% of what the government considers recommended daily values. The 2020-2025 Dietary Guidelines for Americans recommend keeping saturated fat to less than 10% of your total calories, so choosing leaner cuts of bacon to add to dishes containing other proteins could help lower this number. 

Bacon comes in many varieties, from those packed with extra salt to alternatives that don’t contain additives and have lower sodium levels. 

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