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Is Bacon Keto-Friendly?

Bacon on a kitchen counter

Is Bacon Keto-Friendly? Absolutely! If you're here, you're probably wondering about the role of this delicious food in a ketogenic lifestyle.

This article delves into the intricate details, from carbs in bacon to how it can fit into your keto meal plan and its overall nutritional value.

We'll also explore the health implications of including bacon in a keto diet and suggest some tasty bacon-infused recipes for you to try.

Let's embark on a journey through all things bacon and keto, shall we?


  • Yes, bacon is keto-friendly with 0.0g carbs per 100g and a high protein and fat content.
  • Bacon's nutritional benefits include a significant contribution to muscle maintenance and growth due to its protein content, as well as hormonal balance and cellular function from its saturated fats.
  • However, bear in mind its high sodium content, which calls for mindful portion control.

Is Bacon Keto-Friendly?

Bacon, with its high fat content and zero carbs, is indeed keto-friendly. Nutritional data reveals that per 100g, bacon contains 0.0g carbs, qualifying it as a suitable option for those maintaining a ketogenic lifestyle.

The key to its keto compatibility lies in its carbohydrate content, or lack thereof. In a ketogenic diet, the goal is to consume foods low in carbs and high in fats to induce a metabolic state called ketosis. With bacon having 0.0g carbs per 100g, it falls perfectly into this low-carb, high-fat (LCHF) dietary approach.

Can You Have Bacon on a Strict Keto Diet?

Given its 0.0g carb content per 100g, bacon fits effortlessly into a strict ketogenic diet. A strict ketogenic diet, for clarification, restricts carbohydrate intake to less than 20g per day, making bacon an ideal food choice.

Even for individuals on a slightly less restrictive low-carb diet that limits daily net carbs to between 30-50g, bacon still comfortably finds a place. The zero carb content implies bacon can be enjoyed without contributing to the day's carbohydrate limit.

Carbs In Bacon

Bacon contains 0.0g of net carbs per 100g. This negligible carb content is what makes bacon a suitable choice for those adhering to low-carb diets, such as the ketogenic diet.

Bacon Nutrition Facts

A 100g serving of bacon offers a diverse nutrient profile. To start, bacon is high in protein, providing about 37 grams, making it a solid source of this essential macronutrient. It's also rich in fats, with approximately 42 grams per serving, contributing to its calorie-dense nature.
Bacon is also a significant source of vitamins and minerals. It contains notable amounts of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B12, vitamins that are essential for energy production and neurological health.
In terms of minerals, bacon offers substantial quantities of Selenium, a powerful antioxidant, and Zinc, crucial for immune function and metabolism. It also contains Phosphorus, essential for bone health, and Potassium, a vital mineral for heart health.

Nutrient NameAmount and Unit per 100g
Total fats46.67g
Sodium, Na1800.0mg
Fatty acids, total saturated16.67g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Bacon on a Keto Diet

Bacon, aside from being low in carbs, contains a notable amount of protein, at 33.33g per 100g, thereby contributing to muscle maintenance and growth. It also has a substantial amount of 'Total fats' (46.67g), some of which are 'Fatty acids, total saturated' (16.67g), important for hormonal balance and cellular function.

Incorporating Bacon into Your Keto Meal Plan

  1. Bacon's flavorful profile can enhance a multitude of keto dishes. It can be fried for breakfast, crumbled over salads, or wrapped around other low-carb foods like asparagus or chicken for a quick and easy meal.
  2. Bacon can be a key ingredient in many keto recipes. For instance, consider a hearty bacon and mushroom frittata for breakfast, or a creamy bacon caesar salad for lunch.
  3. Portion control is vital when incorporating bacon into a keto meal plan due to its high-fat content and sodium. Remember that a typical serving size is 100g, contributing 0.0g net carbs to your daily intake.

Keto-Compatible Alternatives for Bacon

  1. Avocado: A great keto-friendly alternative to bacon, avocados are high in healthy fats and very low in carbohydrates. They can be used in various keto recipes such as avocado salads or stuffed avocados.
  2. Fatty Fish: Another excellent alternative is fatty fish like salmon or mackerel. These are high in omega-3 fatty acids and can be used in recipes like grilled salmon or fish tacos.
  3. Almonds: For a vegetarian option, almonds are a good source of protein and fats, making them a keto-compatible alternative. They can be used to make almond butter or used in salads for an added crunch.

Concluding Thoughts on Bacon and Keto

In the context of a ketogenic diet, bacon, with its 0.0g carbs per 100g and rich protein content, proves a favorable food choice. Its high-fat content also aligns with the keto diet's fat-centric approach. While it's important to consider its high sodium content, portion control can help manage this.

Bacon's versatility opens the door to various culinary adventures within a keto meal plan, from breakfasts to lunches and even snacks. With its unique flavor and texture, it can transform even the simplest of dishes.

As a fresh idea, consider exploring the world of homemade bacon, where you can control the ingredients and curing process. It's another exciting way to incorporate this keto-friendly food into your diet, offering a personalized touch to your eating plan.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Absolutely, bacon is keto-friendly due to its high fat and protein content coupled with its low carb count.