Nutrients and Calories in Bacon: Bacon Nutrition Facts

Fat and Calories in Bacon

For many people, a strip of well-cooked, salty bacon is full of flavor and delicious. It is a popular food in the American diet, making almost any meal a little more interesting. There is not a great emphasis on bacon nutrition facts, as this food is more well-known for its high fat and calorie content. How many calories are in a strip of bacon? One slice has about 43 calories and three grams of fat, one of which is saturated fat. This makes bacon a high-calorie, high saturated fat food. With a high sodium content as well (about three percent per slice) are their any redeeming nutritional qualities?

Nutrients

Bacon does have some nutritional value. It is an excellent source of protein, with three grams for every slice. Protein is necessary for proper growth, and the maintenance of most body tissue. Although not a great source of any one vitamin or mineral, bacon does have a small amount of several essential nutrients.

• Niacin is necessary for proper circulation and nervous system functioning. It is also beneficial for the skin.
• Vitamin B12 is needed for the well-being of the nervous system.
• Thiamin, another B-complex vitamin, helps with blood circulation, metabolism, and digestion.
• Selenium is an important antioxidant, working specifically to prevent the oxidation of fats. It also supports immune health.
• Iron is used for growth, immune health, and the production of hemoglobin.
• Phosphorus promotes proper cell growth and plays a role in bone and teeth formation, normal heart functioning, and normal kidney functioning.

Enjoying Bacon

To make bacon a part of a healthy diet, take a look at what you are consuming with this meat. Fried eggs and white bread smothered in butter may not be the wisest accompaniments. A soft-boiled egg, with whole wheat bread, and sliced avocado is an excellent meal to enjoy with a couple slices of bacon. When eating a BLT, or other sandwich, try eliminating the mayonnaise. When cooking grains or vegetables with bacon, try using olive oil instead of butter.

Other ways to minimize the negative components, and emphasize the health benefits of bacon, are to look for the most natural product with the least amount of salt when purchasing, and to eliminate the grease while cooking. Well-cooked, dried bacon will have less fat then a slice drenched in its own oils. There are also healthier bacon substitutes. Turkey bacon can supply all the taste and nutrition of bacon, without all the saturated fat. Soy bacon is another lighter alternative.

With knowledge of the bacon nutrition facts it is possible to enjoy this meat, although only in moderation. While a source of nutrients and protein, it is still rich in saturated fat, cholesterol, and sodium. These compounds are necessary to some extent; the body could not function properly without them. In excess however, they can obstruct well-being.

Resources

Balch, Phyllis, CNC. “Prescription for Nutritional Healing, 4th Edition.” (The Penguin Group, 2006).

Pork Nutrition Data https://www.nutritiondata.com/facts/pork-products/7676/2

Photo Credit

photo by: GoodNCrazy (CC/flickr) https://www.flickr.com/photos/goodncrazy/4407297947/