If you're a bacon lover, you've likely wondered about the nutritional value of this popular breakfast food. Four slices of bacon, which weigh about 17 grams and contain 90 calories, are a typical serving size. But what else does bacon offer in terms of nutrition?
Bacon is made from pork belly that is cured and smoked. It's a good source of protein and contains several essential vitamins and minerals. However, it's also high in sodium and fat and should be consumed in moderation.
In this article, we'll explore the nutritional benefits and drawbacks of bacon, as well as some alternatives for those looking to cut back on their bacon consumption.
Bacon is a Good Source of Protein
One serving of bacon provides about 12% of the recommended daily intake of protein. Protein is essential for building and repairing tissues in the body, as well as for maintaining healthy muscles and bones. However, it's important to note that bacon should not be relied on as the main source of protein in one's diet. Consuming excessive amounts of bacon can contribute to overall excessive calorie intake and therefore hinder weight loss goals.
Bacon Contains Essential Vitamins and Minerals
Bacon contains several essential vitamins and minerals, including thiamin, vitamin B12, zinc, and selenium. Thiamin is important for the metabolism of carbohydrates and helps produce energy for the body. Vitamin B12 is important for maintaining healthy nerve cells and red blood cells. Zinc is important for the immune system, wound healing, and growth and development. Selenium is important for thyroid gland function and antioxidant protection.
Bacon is High in Sodium
One serving of bacon contains about 220 milligrams of sodium, which is roughly 9% of the recommended daily intake. Consuming too much sodium can lead to high blood pressure, heart disease, and stroke. It's important to be mindful of sodium intake and consume bacon in moderation. Choosing low-sodium bacon or turkey bacon can also be a healthier option.
Bacon is High in Fat
Bacon is high in saturated and monounsaturated fat, with one serving containing about 7 grams of fat. Saturated fat is linked to an increased risk of heart disease and should be limited in one's diet. Choosing leaner cuts of bacon or turkey bacon can help reduce the overall fat content.
Bacon is Low in Carbohydrates
Bacon is a low-carbohydrate food, with one serving containing less than 1 gram of carbohydrates. For those following a low-carbohydrate diet, bacon can be a suitable food choice. However, it's important to note that bacon should not be relied on as the main source of nutrients in one's diet and should be consumed in moderation.
Bacon Can Aid in Weight Loss
Contrary to popular belief, including bacon in one's diet can actually aid in weight loss. Bacon is high in protein and can help promote feelings of fullness and satiety, which can lead to reduced calorie intake overall. However, it's important to consume bacon in moderation and pair it with other healthy food choices.
Bacon May Reduce the Risk of Heart Disease
Studies have shown that consuming moderate amounts of bacon may actually reduce the risk of heart disease. Bacon contains oleic acid, a monounsaturated fat that has been linked to lower levels of LDL, or "bad" cholesterol, and higher levels of HDL, or "good" cholesterol. Additionally, the niacin found in bacon can help dilate blood vessels and improve blood flow.
Bacon Should be Consumed in Moderation
While bacon can offer several nutritional benefits, it should be consumed in moderation due to its high sodium and fat content. The American Heart Association recommends limiting saturated fat intake to less than 13 grams per day. One serving of bacon can contain up to 7 grams of fat, so it's important to be mindful of overall fat intake and consume bacon in moderation.
Processed Bacon Contains Harmful Additives
Most bacon found in grocery stores is highly processed and contains added nitrates and nitrites. These additives have been linked to an increased risk of cancer and should be avoided if possible. Choosing uncured bacon or bacon that is free from added nitrates and nitrites can be a healthier option.
Alternatives to Bacon are Available
For those looking to cut back on their bacon consumption, there are several alternatives available. Turkey bacon, tofu bacon, and tempeh bacon are all healthier options that can be substituted for traditional pork bacon. It's also important to pair bacon with other healthy food choices, such as whole grains, fruits, and vegetables.
Bacon can offer several nutritional benefits, but should be consumed in moderation due to its high sodium and fat content. Choosing leaner cuts of bacon or turkey bacon and pairing bacon with other healthy food choices can help ensure a balanced diet.
5 FAQS About Bacon calories
1. How Many Calories Does 4 Slices (17 g) of Bacon Have?
4 slices (17 g) of bacon contain approximately 90 calories. However, the calorie count may vary depending on the type and brand of bacon you consume.
2. Is Bacon High in Calories?
Yes, bacon is generally considered high in calories. A typical serving of bacon contains around 90-100 calories. However, bacon is also high in fat and sodium, which can also contribute to weight gain and other health issues.
3. Can I Eat Bacon on a Diet?
While bacon is high in calories and fat, it can be enjoyed in moderation as part of a balanced diet. If you're trying to lose weight, it's best to limit your consumption of bacon and other high-calorie foods and focus on eating a variety of healthy, nutrient-dense foods instead.
4. How Can I Make Bacon Healthier?
To make bacon healthier, you can try swapping out regular bacon for turkey or chicken bacon, which is lower in calories and fat. You can also bake your bacon instead of frying it, which can reduce the calorie and fat content. Additionally, be sure to watch your portion sizes and enjoy bacon in moderation.
5. What Are Some Healthy Bacon Alternatives?
If you're looking for a healthier alternative to bacon, some options to consider include tempeh bacon, tofu bacon, or vegetarian bacon made from plant-based ingredients. These options are typically lower in calories, fat, and sodium than traditional bacon.