Bacon vs Egg: which is healthier?

Per 100g, Bacon has 538 calories, 37g protein, 0g fiber, and 42g fat, while Egg has 143 calories, 12.6g protein, 0g fiber, and 9.5g fat. Egg is the lighter choice, while Bacon delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Bacon or Egg?

Per 100g, Bacon has 538 calories and Egg has 143 calories, a difference of 395 calories. In practical terms, 2 slices cooked (86 calories) of bacon compares with 1 large egg (72 calories) of egg.

Which has more protein, Bacon or Egg?

Bacon leads on protein with 37g per 100g; the gap is 24.4g per 100g (Bacon 37g vs Egg 12.6g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Bacon or Egg?

Egg has 0.7g of carbs per 100g compared to 1.4g in Bacon, making Egg the easier fit for low-carb or keto plans. Fiber is 0g vs 0g per 100g, which also affects net carbs.

Can I substitute Bacon for Egg?

Often, yes. Swapping egg for bacon shifts your meal by about 395 calories and 24.4g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Bacon

Egg

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Bacon vs Egg

Egg

Wins in 3 of 6 categories

Compare Bacon and Egg calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Bacon has 538 calories vs Egg's 143. Bacon has more protein (37g vs 12.6g); Egg has less fat (9.5g vs 42g).

Sources: Bacon (FDC 168321) · Egg (FDC 171287)

Nutrition Comparison (per 100g)

Nutrient	Bacon		Egg
Calories	538	vs	143
Protein	37g	vs	12.6g
Carbs	1.4g	vs	0.7g
Fat	42g	vs	9.5g
Fiber	0g	vs	0g
Sodium	1717mg	vs	142mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Bacon: FDC 168321 · Egg: FDC 171287.

When to Choose Each

Choose Bacon when:

You need more protein (37g vs 12.6g per 100g)
A typical portion is 2 slices cooked (86 calories)

See full Bacon nutrition

Choose Egg when:

You're cutting calories (143 vs 538 per 100g)
A typical portion is 1 large egg (72 calories)

See full Egg nutrition

Frequently Asked Questions

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Last updated: 2026-01-26

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