Carbs in Bacon: Everything You Want to Know

The keto diet is known as a great way to lose weight and maintain good health. As you already know, fat makes up about 80% of the daily nutrient ratio in keto, and carbohydrates take up only 5%. And if we have already sorted out the best vegetables for the keto diet, such as spinach or cucumbers, now it’s time to change our course a little. In this article, we will learn everything about bacon. Is bacon keto? Is it right for your low-carb, high-fat diet?

Yes! Bacon is keto. What’s more, bacon is ideal for the keto diet as it contains healthy fats and zero carbs. It tastes well with other low-carb foods and is simply delicious. However, there are a couple of details you need to know to choose the right one.

How many carbs are in bacon? What amount of bacon can you eat on keto? How to cook bacon on keto? In this article, I will tell you a lot of interesting details about bacon and share a couple of my favorite ways to cook it. Keep reading to find out more!

Is Bacon Keto?

Due to the popularity of low-fat diets, people are used to avoiding bacon or feeling guilty about eating it. However, this is a big mistake. Healthy fat doesn’t make you overweight, and bacon is a great choice for a low-carb dietIs bacon keto? So, 100 grams of bacon contain approximately:

  • 420-480 calories
  • 36-45 grams of protein
  • 38-43 grams of fat
  • 0 grams of carbohydrates
  • 0 grams of fiber.

Yes, bacon is keto. It’s completely carbohydrate-free, so in theory, you can eat bacon without restriction on a keto diet. But since it is very nutritious and high in calories, you can hardly eat too much.

How to Choose the Right Bacon for Your Keto Diet?

In fact, any bacon is keto, be it pork or turkey. However, there is one very important rule when choosing it. You can eat it without restriction and add it regularly to your low-carb diet as long as this bacon is sugar-free.

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Does bacon contain sugar? You will be surprised, but yes, sugar is often added to bacon, and sometimes this is a large amount because sugar is the simplest flavor enhancer. You should pay attention to the labels and carefully read the ingredients of the bacon you buy at the store. There should be only meat and salt – then this is the perfect bacon. Natural preservatives are allowed, but you should avoid any sugar-containing ingredients.

The word “sugar” may not be present on the label, but you should remember the list of its analogs, which manufacturers carefully mask. So, if your bacon contains sucrose, glucose, fructose, lactose, galactose, or maltose, then that bacon contains carbohydrates. The labels’ less common sugar names are malt, syrup, nectar, dextrin, dextrose, or maltol. Such hidden sugars can harm your ketosis, provoke sugar cravings on keto and be the reason for your failed weight loss. What’s more, artificial sugars trigger chronic inflammation in your body.

To be honest, there are about 60 names for sugar on labels, and most of them include the words above. There are also very rare options, so check it out on the Internet if you are in doubt about any component. In general, I recommend that you buy organic bacon with a “No Sugar” mark on the label. Even so, you’d better research the ingredients until you find your perfect bacon with healthy ingredients.

Benefits of Bacon on Keto

Bacon should contain pork, salt, and spices. Looking a little deeper, bacon has the same beneficial composition as young pork, and it supplies the body with fatty acids and proteins. It also contains minerals (potassium, magnesium, phosphorus, sodium, manganese, selenium, and calcium) and a vitamin complex (PP, A, choline, group B). Let’s take a closer look at these elements.

Fatty Acids

Fatty acids help keep skin youthful, relieve symptoms of menopause, lower bad cholesterol, and reduce cardiovascular disease risk. They have a positive effect on joints and protect against osteoporosis.


Proteins are building materials that perform many important functions for our bodies. They allow the production of enzymes, participate in the processes of transport and metabolism, are material for building cells, and are also responsible for energy balance.


Potassium promotes mental clarity, improves the supply of oxygen to the brain, helps to get rid of waste products, and acts as an immunomodulator. It improves blood pressure and helps treat allergies.


Phosphorus supports the whole body, improves the functioning of the heart, kidneys, liver, and brain, and also maintains the health of teeth, joints, and internal organs. Also, phosphorus has a beneficial effect on the state of the hormonal system of both men and women.


Sodium contributes to the formation of saliva, gastric juice, and blood plasma. In addition, together with potassium, sodium normalizes water balance, maintains acid-base balance, and provides membrane transport.

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Manganese regulates the healthy metabolism of fats, proteins, and carbohydrates. It also controls blood cholesterol levels and enhances the action of insulin. Thanks to manganese, the body uses fats fully, which is especially important during the keto diet.


Selenium regulates healthy metabolism, supports thyroid function, and protects cells from oxidative stress. It also supports a healthy immune system and protects your mental health.


Calcium is a trace mineral that is important for strengthening and maintaining strong bones and healthy teeth. It is also necessary for other physical functions, such as muscle control and blood circulation. Calcium is not produced by your body and therefore must come from your diet.

Vitamin PP

Vitamin PP regulates the activity of the nervous system and has a beneficial effect on the digestive processes. It also protects the cardiovascular system, dilates blood vessels, and prevents the development of thrombosis and hypertension. This vitamin normalizes cholesterol levels and promotes detox processes in the body.

Vitamin A

Vitamin A regulates protein synthesis and promotes healthy cellular and subcellular metabolism by participating in oxidative processes. It supports healthy new cell growth and slows down the aging process.


Choline lowers cholesterol and the concentration of fatty acids in the blood. It cleans the walls of blood vessels from cholesterol plaques. Choline promotes the formation of methionine, thereby removing the excess of a special substance – homocysteine, which increases the risk of cardiovascular diseases.

B Vitamins

B vitamins help to strengthen the immune system and resist infections. They take an active part in muscle growth, the work of all cells, and energy. This group of vitamins contributes to the normalization of the nervous and cardiovascular systems, reduces depression, and improves mood.

How to Cook Bacon on Keto?

Bacon is very high in calories, delicate in taste, and the body easily absorbs its useful content. Bacon is made by cold (salt) and wet (brine) salting. Then the bacon can be smoked, boiled, canned, and even dried or frozen. Its varieties differ according to fat content, the amount of fat and meat, etc.

Whichever bacon you choose, you have a variety of options for cooking it. Breakfast classics are fried bacon and eggs. You can have the perfect hearty keto breakfast if you add a handful of any green, leafy vegetables to this meal.

I love to bake bacon with asparagus. Firstly, this dish makes the perfect keto proportion, and secondly, it is very simple and quick to prepare. The keto benefits of asparagus are undeniable, and when combined with bacon, they will fill your body with all the elements you need. Simply wrap the bacon over the asparagus and bake for 10-15 minutes over medium heat. Enjoy!

I also like to bake broccoli, bacon, and cheese for dinner. This dish also turns out to be very satisfying and full of healthy elements. Place the broccoli in a dish, cut the bacon into thin strips, top with grated cheese, and bake for about 20 minutes over medium heat. If you wish, you can mix grated cheese with a couple of eggs and make your keto dinner even more satisfying.

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There are many delicious bacon recipes out there, and I’ll tell you more about them in the future. Feel free to experiment and enjoy your great keto food!


As you can see, bacon is a great keto meal that will keep you satisfied for a long time without disrupting your ketosis. The main rule is to choose bacon that has no added sugar. Therefore, carefully read the labels before choosing your perfect bacon in the store.

Bacon contains healthy fats and proteins, as well as many vitamins and minerals for your health. Feel free to add bacon to your keto diet plan and enjoy new recipes!


Ana Rinkevich is a writer specializing in health, nutrition, fitness, and weight loss. Over the past 10 years, she has used various methods to deal with obesity, metabolic syndrome, and eating disorders. Proud keto follower for 6 years - lost 100 pounds and fought insulin resistance. Ana shares her experience, tips, and motivation to help people use eating habits for better health and harmony with the body.