Protein in Back Bacon Rashers: How Much per 100g and per Portion
Raw back bacon rashers provide 16.5g of protein per 100g. This amount represents 33% of the UK daily reference intake for protein. For every 100 calories, you get 7.7g of protein, with protein and fat each contributing about half of the energy.
CoFID 19-497 · Bacon rashers, back, raw
What the numbers say
- Protein per calorie. Back bacon provides 7.7g of protein for every 100 kcal. Protein accounts for 31% of the total energy, with the remainder coming almost entirely from fat.
- Fat and salt levels. According to UK front-of-pack labelling guidance, the saturated fat (6.2g per 100g) and salt (2.85g per 100g) levels are high. The total fat content is rated as medium.
- Carbohydrates and fibre. This food contains no carbohydrates, sugars, or dietary fibre. All of its energy is derived from its protein and fat content.
Back Bacon Rashers macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 215 kcal 891 kJ |
11% | – |
| Protein | 16.5g | 33% | – |
| Fat | 16.5g | 24% | medium |
| of which saturates | 6.2g | 31% | high |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 2.85g | 48% | high |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in back bacon rashers by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 16.5g | 215 | 0g | 16.5g |
| 150g | 24.8g | 322 | 0g | 24.8g |
| 200g | 33g | 430 | 0g | 33g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of back bacon rashers for 20g or 30g of protein
- To get a 20g serving of protein, you would need to consume 121g of raw bacon, which contains 261 kcal and 3.45g of salt.
- For a larger 30g protein target, the required amount increases to 182g of raw bacon, providing 391 kcal and a very high 5.18g of salt.
- The data is for raw bacon. Cooking reduces the weight as fat and water are lost, so weigh your rashers before cooking for accurate tracking.
How it compares with other meats
Compared to other foods on this site, raw back bacon rashers rank in the middle for protein content, placing 65th out of 137 foods. Within the meats group, however, it is one of the lower-protein options, ranking 26th out of 28. Foods like Beef Mince (19.7g of protein per 100g) and Lamb Mince (19.1g per 100g) offer more protein for a similar weight. While its protein content is higher than Pork Sausages (14.5g per 100g), its protein-per-calorie score is also relatively low for a meat, ranking 25th in its group. This is because its fat content is equal to its protein content.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Back Bacon Rashers | 16.5g | 215 | 7.7g |
| Lamb Loin Chops | 17.6g | 277 | 6.4g |
| Beef Mince | 19.7g | 225 | 8.8g |
| Lamb Mince | 19.1g | 196 | 9.7g |
| Pork Sausages | 14.5g | 294 | 4.9g |
Quick answers
How much protein is in 200g of back bacon?
A 200g portion of raw back bacon rashers contains 33g of protein. This amount also comes with 430 kcal, 33g of fat, and 5.7g of salt.
Is back bacon a good source of protein for its calories?
Back bacon provides 7.7g of protein per 100 kcal. This is lower than many other meats because its fat content is as high as its protein content.
Does back bacon contain any carbohydrates or sugar?
No, according to the official UK food composition data, raw back bacon contains 0.0g of carbohydrates and 0.0g of sugars.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- At 2.85g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.