Bacon Cooked scores 55/100 (Decent) primarily due to its high fat content, particularly saturated fat, which significantly impacts its overall nutritional profile.
Cooked bacon earns a Decent FoodScore of 55/100, reflecting a balanced nutritional profile with notable caveats.
It is a minimally processed food, classified as NOVA 1.
A 100g serving contains 99.5g of total fat, with 31.99g being saturated fat.
This food provides 0.48g of Omega-3 per 100g.
It offers 4% of the Daily Value for Vitamin B12 per 100g serving.
Scores -5 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
0.07g
0% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
27mg
1% of Daily Value
+
What it brings to the table
Healthy fat profile+10
Whole food (NOVA 1)+10
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What holds it back
Saturated fat (32.0g)-15
Why it scores 55
Bacon Cooked receives a FoodScore of 55/100, placing it in the 'Decent' category. This score is influenced by both positive and negative nutritional aspects. On the positive side, it earns a +10 bonus for its healthy fat profile, specifically due to the presence of omega-3 fatty acids, which are beneficial. Additionally, it receives another +10 bonus for being a whole food, classified as NOVA 1, indicating it is unprocessed or minimally processed. However, these bonuses are significantly offset by a substantial penalty. The primary detractor is its high saturated fat content, at 32.0g per 100g, which incurs a -15 penalty. This amount of saturated fat is considerably high and is a major factor in preventing a higher score. To improve its score, the saturated fat content would need to be reduced, or it would need to offer more beneficial micronutrients in significant amounts. The food also provides minimal amounts of protein, fiber, and many essential vitamins and minerals, which do not contribute positively to its score.
Health benefits
What the nutrients in bacon cooked actually do for you, grounded in established dietary science.
Provides Essential Fatty Acids
Bacon Cooked contains omega-3 fatty acids, with 0.48g per 100g serving. Omega-3s are recognized for their role in various bodily functions, including supporting heart health and reducing inflammation. While this amount is not exceptionally high, it contributes to the overall intake of these essential fats. Dietary guidelines emphasize the importance of incorporating a variety of sources for omega-3s, and bacon can be one such contributor, albeit a minor one. It's important to balance this with other dietary sources of omega-3s, such as fatty fish, to meet daily recommendations.
Source of Vitamin B12
Bacon Cooked provides Vitamin B12, offering 4% of the Daily Value per 100g. Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. It plays a vital role in maintaining energy levels and overall neurological health. While 4% DV is not a large amount, it contributes to daily intake, especially for individuals who consume animal products regularly. The NIH lists B12 as an essential nutrient, and incorporating diverse sources like bacon can help meet requirements, particularly for those who may struggle to get enough from other foods.
Minimally Processed Food
Bacon Cooked is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This classification is a positive attribute, as dietary guidelines often recommend prioritizing whole or minimally processed foods over ultra-processed options. Minimally processed foods generally retain more of their natural nutrients and are less likely to contain high levels of added sugars, unhealthy fats, and sodium. Choosing minimally processed foods like bacon can be part of a balanced diet, provided other nutritional aspects, such as fat content, are considered in the overall dietary pattern.
Contains Healthy Fats
Beyond saturated fat, bacon also contains monounsaturated and polyunsaturated fats, contributing to its healthy fat profile bonus. While the total fat content is high, these other types of fats are considered beneficial for health when consumed in moderation. For example, monounsaturated fats are known to support heart health. Including a variety of fat sources in the diet is important, and bacon can contribute to this diversity. However, due to its high overall fat content, it should be consumed mindfully as part of a diet rich in other nutrient-dense foods.
Bacon Cooked scores 55/100 (Decent) primarily due to its high fat content, particularly saturated fat, which significantly impacts its overall nutritional profile.
How to eat it
Bacon is a popular meat product, often enjoyed as a breakfast staple or as a flavorful addition to various dishes in the US diet. It is typically pan-fried or baked until crispy. Due to its rich flavor and high fat content, it's often used to enhance the taste of other foods. Portion control is key, as a small amount can add significant flavor and calories.
To reduce some fat, bake bacon on a rack so excess fat drips away, resulting in a crispier texture.
Pair bacon with nutrient-dense vegetables like spinach or avocado to balance its richness and add fiber.
Use bacon sparingly as a flavor enhancer in salads, sandwiches, or vegetable dishes rather than as a main protein source.
Store uncooked bacon properly in the refrigerator and cook thoroughly to ensure food safety.
Things to keep in mind
For most healthy adults, consuming bacon in moderation as part of a balanced diet does not pose significant health risks. However, individuals with high blood pressure or those advised to limit sodium intake should be mindful of the sodium content in cured bacon products, though this specific entry shows low sodium. People with heart conditions may also need to monitor their intake due to the high saturated fat content. There are no widely documented common allergies or specific drug interactions associated with bacon consumption at normal serving sizes.
Cooked Bacon receives a 'Decent' FoodScore of 55/100. It is a minimally processed food and contains some beneficial omega-3 fatty acids and Vitamin B12. However, its high saturated fat content is a significant nutritional drawback. It can be part of a balanced diet when consumed in moderation and paired with nutrient-dense foods.
Is Cooked Bacon good for weight loss?
Cooked Bacon is very high in calories and fat, with 898 calories per 100g. While it can contribute to satiety due to its fat content, its high caloric density means it can easily lead to excess calorie intake if not portion-controlled. For weight loss, focusing on foods with lower calorie density and higher fiber and protein is generally more effective.
Is Cooked Bacon ultra-processed?
No, Cooked Bacon is classified as NOVA 1, meaning it is unprocessed or minimally processed. This indicates it retains most of its natural characteristics and does not contain added sugars, artificial flavors, or other industrial ingredients typically found in ultra-processed foods.
What's the best way to cook bacon to reduce fat?
To reduce some of the fat, consider baking bacon on a wire rack over a baking sheet. This allows the rendered fat to drip away, resulting in a crispier product with slightly less fat. Another option is to pan-fry and then drain the bacon on paper towels to absorb excess grease.
What are some healthier alternatives to bacon?
For a similar savory flavor with a different nutritional profile, consider alternatives like turkey bacon, which is typically lower in fat and calories. Plant-based bacon alternatives made from tempeh or mushrooms can also offer a savory crunch with less saturated fat and more fiber. Smoked salmon can provide a rich, savory taste with beneficial omega-3s.
Does bacon provide any essential vitamins or minerals?
While not a powerhouse of micronutrients, 100g of Cooked Bacon provides 4% of the Daily Value for Vitamin B12 and 1% for iron and zinc. It contains minimal amounts of potassium, calcium, magnesium, Vitamin D, folate, Vitamin C, and Vitamin A. It's not a primary source for most vitamins and minerals.
How does bacon's fat content compare to other meats?
Cooked Bacon is exceptionally high in fat, with 99.5g of total fat per 100g, and a significant portion of that is saturated fat (31.99g). This is considerably higher than many other common meats like lean chicken breast or fish, which are much lower in total and saturated fat. Even fattier cuts of beef or pork typically have less fat per 100g than cooked bacon.