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How Bad Is Bacon for You Really?

In spite of the rising cost of meat in general, and, according to CNBC, predictions that pork belly in particular is going to skyrocket in price soon, Americans love bacon. Sales of the breakfast staple reached nearly $6.5 billion last year, according to industry publication The National Provisioner, and account for one-fifth of all processed meat sales. Bacon Nation, an entire restaurant devoted to bacon, opened in Las Vegas in October 2022 and is still going strong. The meat even has its own national recognition day, per Awareness Days.

The enduring popularity of bacon flies in the face of its lackluster nutritional profile. As a processed meat, bacon is not what most experts would consider a health food. In fact, the World Health Organization (WHO) declared bacon and other processed meats class one carcinogens, a category of substances known to cause cancer that also includes cigarettes and asbestos.

But is enjoying a slice or two of bacon with brunch every once in a while really as bad for your health as lighting up? What happens if you eat bacon every day? Can you eat bacon every week as long as you do it in moderation? What does moderation even mean when it comes to bacon? See what nutrition experts have to say about the answers to these, and other questions about one of America’s favorite meats.

The Nutritional Value of Bacon

Traditionally, bacon is meat from the sides and belly of a pig that’s been preserved with salt and cut into strips. These cuts are some of the fattiest on the animal, and the salt curing means it has much more sodium than other noncured cuts of pork. Two slices of pan-fried bacon contain 108 calories, 8 grams (g) of protein, 2.76 g of saturated fat, and 386 milligrams (mg) of sodium, according to data published by the U.S. Department of Agriculture. Flavored bacon, such Hormel’s brown sugar bacon, means added sugar comes along as well. Opting for thick-cut bacon will increase those numbers. Oscar Meyer center-cut thick-cut bacon, for instance, has 90 calories and 7 g of fat per two slices, compared with just 60 calories and 4.5 g of fat in the brand’s traditional center-cut bacon.

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