Meat and Poultry / Exotic Meats
Bacon
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 603kcal / 2530kcal (23%) |
Macronutrients
Protein | 11.1 g/ 71g (15%) | ||||||
Total Fat | 58.3 g/ 42g (138%) | ||||||
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Total Carbs | 8.4 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 8.5 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.13 mg/ 1mg (10%) |
Vit B2 | 0.13 mg/ 1mg (10%) |
Vit B3 | 2.1 mg NE/ 16mg NE (13%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 55 mg/ 750mg (7%) |
Phosphorus | 79 mg/ 700mg (11%) |
Iron | 2.6 mg/ 12mg (21%) source |
Potassium | 177 mg/ 2000mg (8%) |
Sodium | 969 mg/ 1500mg (64%) |
Zinc | 1.6 mg/ 7mg (24%) source |
What is this food?
Bacon is a cured pork meat (usually fried or cooked until crispy). Per 100g, it’s very high in fat and sodium, with a small amount of carbohydrates and almost no fiber.
Why it matters to health
Bacon can add protein, but it also brings high saturated fat (19.5g per 100g) and high sodium (969mg per 100g). Too much saturated fat and sodium regularly can make it harder to keep heart health and blood pressure in a good range. It also has cholesterol (97mg per 100g). If you’re eating it, it’s best to treat it as an occasional add-on rather than a daily staple—especially since bacon has 0g fiber, so it won’t help your meals feel full the way fiber-rich foods do.
Healthier tips
- Use bacon as a “flavor booster” (small portions) instead of the main protein—pair it with vegetables and fiber-rich carbs (e.g., brown rice, whole wheat bread, or sweet potato).
- For your daily pattern (3 meals + 1–2 snacks), keep bacon to one small serving in a meal, and balance the rest of the day with fruits/vegetables and leaner proteins.
- Choose cooking methods that reduce extra added fat (avoid deep frying). If you can, pick lower-sodium options when available.
- Build a plate: 1/2 plate veggies, 1/4 lean protein, 1/4 carbs, then add bacon in a smaller amount for taste.
Common Filipino dishes
Bacon with garlic fried rice, Bacon-wrapped dishes, Bacon and egg breakfast, Bacon carbonara (Filipino-style), Bacon toppings for sandwiches, Bacon sisig-style toppings
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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