Bacon may be a beloved breakfast staple, but many people consider it to be "unhealthy." But is it really as bad for you as we all think? Below, we'll take a closer look at bacon's nutritional content and discuss the factors of eating it daily, plus determine whether it can really be part of a healthy, balanced diet.

What is Bacon?

Traditional bacon is made from pork belly, a fatty cut of meat taken from a pig's underside. It then undergoes a series of processing steps that includes trimming, curing, smoking, cooling and slicing. During curing, the meat is treated with salt and many brands add sugar, spices and a preservative called sodium nitrite, which is also what gives bacon its delicious flavor and pink color. The cured meat is then smoked over wood, like applewood or hickory, to add flavor. Some commercially made bacon is also heat-processed in the oven.

Bacon Nutrition Facts

According to the USDA FoodData Central, 1 slice (about a 1/4 ounce) of restaurant-style, cooked pork bacon provides about 32 calories, 2.2 grams of total fat and 0.8 grams of saturated fat, 2.5 grams of protein and 115 milligrams of sodium. But most people consume around three or four slices, which can result in a higher intake of saturated fat and sodium. Bacon also contains no fiber and a little sugar. Some brands use brown or maple sugar to build up the flavor profile, which can add even more sugar.

The Nutritional Concerns of Bacon

The 2025-2030 Dietary Guidelines for Americans recommend no more than 10-percent of calories from saturated fat. That equates to 200 calories for someone on a 2,000 calorie diet and is inclusive of all the foods you eat throughout the day. The American Heart Association recommends aiming for a dietary pattern with less than 6-percent of calories coming from saturated fat. For a 2,000 calorie diet, that is 120 calories.

Sodium is another area that raises concern, especially for individuals who eat bacon regularly. The 2025-2030 Dietary Guidelines also recommend no more than 2,300 milligrams of sodium per day. Eating several slices of bacon, and other salty or processed foods regularly, can push you over this 2,300 milligram maximum limit.

Additionally, the guidelines stress significantly limiting highly processed foods. According to the NOVA food classification system, which rates foods by degree of processing with Group 1 being Unprocessed or Minimally Processed Foods to Group 4 being Ultra-Processed Foods, bacon falls into Group 3 and is considered to be a Processed Food.

Lastly, sodium nitrite is a preservative traditionally used in processed meats like bacon. One of its most important functions is to help prevent the growth of pathogenic bacteria. However, the World Health Organization's Cancer Research Agency classifies processed meat, including bacon, as a Group 1 carcinogen. The evaluation is typically based on epidemiological studies showing the development of cancer in exposed humans.

There is also the issue of nitrites used in many brands of bacon that react with amino acids in pork under high heat (like when bacon is fried), which results in the formation of a chemical compound known as nitrosamines. Volatile forms of nitrosamines have been linked to an increased risk of digestive disorders and certain forms of cancer, like colon and stomach, in lab studies. Researchers at the USDA’s Agricultural Research Service found that adding vitamin C (or ascorbate) and vitamin E (also known as tocopherol) reduces levels of nitrosamines in fried bacon and nitrite-cured products. As such, companies add it to bacon.

What Does This Mean for Bacon-Lovers?

If you love bacon, we have good news for you: There are better-for-you options you can purchase.

Opt for Canadian bacon, which is made from lean pork loin and typically has fewer calories and saturated fat when compared to traditional bacon. Note: this type of bacon still contains sodium and is a processed meat.

Turkey bacon is another good alternative since it is typically lower in calories and saturated fat, but keep in mind it can still be high in sodium and contain nitrites. If you choose to purchase turkey bacon, compare labels as there is a lot of variation across brands.

Another option you can try is uncured bacon, which is typically nitrite- and nitrate-free, and often times uses celery or beet powder, which naturally contains nitrites. However, the calories, saturated fat and sodium are usually comparable to traditional brands. Your best bet is to compare nitrite or nitrate-free labels as calories, saturated fat and sodium also vary across brands.

Dietitian-Recommended Bacon Brands

If you won’t be swayed from enjoying traditional bacon, do so in small amounts on occasions. However, if you’re a regular bacon-lover, we recommend these four better-for-you options:

The Bottom Line: Enjoying traditional bacon occasionally can fit into a healthy, balanced diet. However, if bacon is a regular part of your breakfast routine, consider choosing better-for-you alternatives that are nitrite- and nitrate-free and are lower in sodium and saturated fat.

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