Calories in 2 eggs and 4 pieces of bacon

Having a slice of bacon for breakfast makes your meal complete, but you wind up consuming a lot of fat and calories. When you cook several pieces you may be more likely to go overboard and eat more than you intended. If you love to indulge in bacon here and there, make yourself just one slice so that you are less likely to eat too much.

Calories, Fat & Protein

A single slice of pan-fried pork bacon contains about 54 calories, most from fat. Of the 54 calories, approximately 65 percent come from fat. You need some fat in your diet to help absorb several vitamins and help with other functions, but only 20 to 35 percent of your calories should come from fat, reports the McKinley Health Center. Eating a lot of foods with more than 50-percent calories from fat, like bacon, puts you at risk for obesity and related diseases. Based on a 2,000-calorie diet, you need 44 to 78 grams of fat each day. One strip of pan-fried bacon contains about 4 grams of fat.

Protein helps build and repair tissues throughout your body. Between 10 and 35 percent of your total calories should come from protein, which equates to 50 to 175 grams of protein. One slice of bacon has almost 4 grams of protein, which amounts to roughly 30 percent of calories from protein. The remaining few calories stem from a trace amount of carbohydrates, which help fuel all cells.

Saturated Fat

Bacon is high in saturated fat, which is a harmful type of fat. Saturated fat raises low-density lipoprotein, or LDL cholesterol. High LDL levels increase your risk of clogged arteries and heart disease. According to the Cleveland Clinic, no more than 7 percent of your total caloric intake should come from saturated fat. Based on a 2,000-calorie diet, you can have up to 15 grams of saturated fat per day. Around one-third of the fat in bacon is saturated. Having just one slice of bacon adds a little more than 1 gram of saturated fat to your diet. The remaining 2 grams of fat come from heart-healthy monounsaturated and polyunsaturated fats, or MUFAs and PUFAs. Even though bacon does provide some good fats, the high saturated fat content makes it an unhealthy food option.

Vitamins and Minerals

Bacon has small amounts of the vitamins B3, B6 and B12, all of which is necessary for healthy cells. Bacon also has the minerals selenium and zinc. Both selenium and zinc support and strengthen the immune system.

Bacon is also high in sodium. Sodium helps with nerve and muscle functioning. Sodium also helps keep fluid levels in your body balanced. Yet eating too much sodium can have negative consequences for your health. Eating too much sodium can lead to high blood pressure, which in turn can lead to heart disease and stroke. The United States Department of Agriculture recommends that most people over the age of 14 limit their sodium intake to 2,300 milligrams a day. One slice of pan-fried pork bacon alone has 194 milligrams of sodium.

Healthy Alternatives

Since bacon is high in fat and calories, opt for a leaner type instead. Canadian bacon is a leaner variety of pork. A 1/2-ounce slice of Canadian bacon has less than 2 grams of fat and about 25 calories, reports the Mayo Clinic. You can also replace pork with soy-based bacon. One strip of soy bacon provides about 2 grams of fat and 25 calories. Even though the fat and calories in a single piece of soy bacon are about the same as Canadian bacon, soy bacon does not have cholesterol or saturated fat. This makes soy bacon a more heart-healthy option.

2) Melt the butter in a small non-stick pan

3) Add the onion and bacon and fry for a few minutes until cooked.

4) Break the egg into the pan and stir with a wooden spoon until just cooked. 

5) Serve straight away on toast if preferred.

Nutrition FactsFor a Serving Size ofHow many calories are in 1 Egg & 2 Bacon? Amount of calories in 1 Egg & 2 Bacon: CaloriesCalories from Fat (%)% Daily Value *How much fat is in 1 Egg & 2 Bacon? Amount of fat in 1 Egg & 2 Bacon: Total FatHow much saturated fat is in 1 Egg & 2 Bacon? Amount of saturated fat in 1 Egg & 2 Bacon: Saturated fatHow much cholesterol is in 1 Egg & 2 Bacon? Amount of cholesterol in 1 Egg & 2 Bacon: CholesterolHow much sodium is in 1 Egg & 2 Bacon? Amount of sodium in 1 Egg & 2 Bacon: SodiumHow many carbs are in 1 Egg & 2 Bacon? Amount of carbs in 1 Egg & 2 Bacon: CarbohydratesHow many net carbs are in 1 Egg & 2 Bacon? Amount of net carbs in 1 Egg & 2 Bacon: Net carbsHow much sugar is in 1 Egg & 2 Bacon? Amount of sugar in 1 Egg & 2 Bacon: SugarHow much fiber is in 1 Egg & 2 Bacon? Amount of fiber in 1 Egg & 2 Bacon: FiberHow much protein is in 1 Egg & 2 Bacon? Amount of protein in 1 Egg & 2 Bacon: ProteinVitamins and mineralsFatty acidsAmino acids* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

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