Pork bacon: a salty slice and a risk signal of low certainty

In a randomized crossover in 20 healthy men eating 8.5 oz (240 g) a day of red and processed meat for 14 days, switching to mycoprotein lowered LDL cholesterol by 12.3 percent from baseline. The meat arm mixed red and processed meat, so bacon on its own was never tested, and we found no trial of bacon for any hard outcome. One cooked medium slice weighs 8 g in the US survey food table, which lists 468 calories and 1684 mg sodium per 3.5 oz (100 g). That works out to about 37 calories and 135 mg sodium a slice, and the reduced sodium version lists 1030 mg per 3.5 oz (100 g). US adults averaged 8.6 g of bacon a week in 2015 to 2016, a mean that includes people who eat none. The cancer numbers that follow bacon around are observational. An umbrella review of 54 meta-analyses linked each extra 50 g a day of processed meat with 72 percent higher gastric and 17 percent higher colorectal cancer risk. Its own GRADE rating for every one of those links was low or very low. Low certainty means the true size of a link is unsure, not that there is no link.

The numbers, per 3.5 oz (100 g)

As people eat it, per 3.5 oz (100 g)

How much is actually in it

• In NHANES 2017 to 2018, bacon, frankfurters and sausages together supplied 2.4 percent of all sodium Americans ate. — 7,081 Americans with interviewer-administered 24-hour recalls, NHANES 2017 to 2018 (n = 7,081) Evidence C source
  Bacon, frankfurters and sausages 2.4 percent of population sodium intake, cold cuts and cured meats 4.6 percent
• The US survey food table puts cooked smoked or cured pork bacon at 468 calories and 1684 mg sodium per 3.5 oz (100 g), so one 8 g medium slice carries about 37 calories and 135 mg sodium. — USDA FNDDS survey food Pork bacon, smoked or cured, cooked (code 22601000), WWEIA Bacon (n = 1 record) Evidence E source
  Per 100 g: 468 calories, sodium 1684 mg; thin slice 5 g, medium slice 8 g, thick slice 12 g; medium slice 37.4 calories and 134.7 mg sodium

What a real portion looks like

• US adults ate on average 8.6 g of bacon a week in 2015 to 2016, about 4.6 percent of all processed meat, and total processed meat intake did not change from 1999 to 2016. — 43,995 US adults aged 20 and older, NHANES 1999 to 2016, 24-hour recalls (n = 43,995) Evidence C source
  Bacon 8.6 g a week (4.6 percent of processed meat), processed meat change 4.22 g a week, P trend 0.95

What your body absorbs

• In a randomized crossover of 12 volunteers, syringol sulfates from wood smoke rose in urine 2 and 12 hours after eating smoked bacon or hot dogs, showing that smoke compounds in bacon are absorbed and excreted. — 12 volunteers eating bacon, salami and hot dog plus 2 control foods over 3 consecutive days, checked in urine of 474 EPIC participants (n = 12 in the trial, 474 in the cross-sectional check) Evidence B source
  Syringol sulfates rose at 2 and 12 h after smoked meat, discrimination AUC 0.78 to 0.86 for short-term and 0.74 to 0.79 for habitual intake

What cooking and storage change

• In a Texas hospital study of 626 pancreatic cancer cases and 530 controls, cases more often preferred well-done pork and bacon, and higher intake of cooking mutagens DiMeIQx and benzo(a)pyrene predicted the cancer. — 626 pancreatic cancer cases and 530 non-cancer controls, M. D. Anderson Cancer Center, 2002 to 2006 (n = 1,156) Evidence C source
  DiMeIQx P = 0.008, benzo(a)pyrene P = 0.031, mutagenic activity P = 0.029, about 2-fold risk in the top two quintiles of mutagen intake among people without family history of cancer
• Heterocyclic amines form when meat is cooked, and US cohort researchers had to ask how bacon was fried, microwaved or broiled and how done it looked to estimate this exposure. — random samples of 250 participants from each of three large US prospective cohorts (n = 750) Evidence C source
  HCA intake estimated per food, cooking method and doneness, with wide variation between people

What it does to your health

• In 25 young adults, a hamburger meal with bacon and cola raised blood glucose and insulin 44 percent more than an energy-matched salmon burger meal on rye sourdough with salad. — 25 healthy volunteers aged 21 to 39, 12 normal weight and 13 overweight, randomized crossover, one test meal each a week apart (n = 25) Evidence B source
  Postprandial glucose and insulin rises 44 percent lower after the salmon burger meal, P < 0.001 and P = 0.003
• In 20 healthy men eating 8.5 oz (240 g) a day of red and processed meat for 14 days, switching to mycoprotein lowered total cholesterol by 6.74 percent and LDL cholesterol by 12.3 percent from baseline. — 20 metabolically healthy male adults, investigator-blind randomized crossover, 14 days per diet (n = 20) Evidence B source
  Total cholesterol -6.74 percent, P = 0.02, LDL cholesterol -12.3 percent, P = 0.02, from baseline in the mycoprotein phase
• An umbrella review of 54 meta-analyses found that each extra 50 g a day of processed meat went with 72 percent higher gastric and 17 percent higher colorectal cancer risk, all on low to very low certainty evidence. — 34 articles and 54 meta-analyses of processed meat and health outcomes, searched to May 2025 (n = 54 meta-analyses) Evidence C source
  Per 50 g a day: gastric cancer +72 percent, colorectal cancer +17 percent, prostate cancer +4 percent, COPD +8 percent, GRADE low to very low
• Pooling cohort studies of adults, each daily serving of processed meat went with 0.57 lb (0.26 kg) a year more weight gain and 0.06 in (0.14 cm) a year more waist, on low certainty evidence. — adults in 11 cohort studies (6 unique), weight model on 381,291 people, waist model on 51,310 (n = 381,291 (weight)) Evidence C source
  Weight +0.57 lb (0.26 kg) a year per daily serving, 95 percent CI 0.03 to 0.48, waist +0.06 in (0.14 cm) a year, 95 percent CI 0.02 to 0.26, I2 above 80 percent

Safety, limits and interactions

• Over 18 years in 61,433 Swedish women, observational data link the highest bacon or side pork intake with 55 percent higher stomach cancer risk, and the top fifth of nitrosamine NDMA intake with about double the risk. — 61,433 women of the Swedish Mammography Cohort, diet assessed 1987 to 1990 and 1997, 18 years of follow-up, 156 stomach cancers (n = 61,433) Evidence C source
  Bacon or side pork HR 1.55, 95 percent CI 1.00 to 2.41, all processed meat HR 1.66, 95 percent CI 1.13 to 2.45, NDMA top vs bottom quintile HR 1.96, 95 percent CI 1.08 to 3.58
• In US processor data, five raw bacon samples exceeded 4 log CFU/g of Clostridium perfringens, while none of the cooked ready-to-eat samples exceeded 2 log, suggesting cooking removed the vegetative cells. — raw chicken, not-ready-to-eat bacon and over 6,000 cooked ready-to-eat products from three US commercial meat processors Evidence C source
  5 raw bacon samples above 4 log CFU/g, 0 cooked samples above 2 log CFU/g

Who this works differently for

• Among 42,915 US male health professionals, observational data link eating cured meats such as bacon at least daily with 2.64 times the risk of newly diagnosed COPD, after adjusting for smoking. — 42,915 men of the Health Professionals Follow-up Study, 1986 to 1998, 111 new COPD cases (n = 42,915) Evidence C source
  Highest vs lowest cured meat intake RR 2.64, 95 percent CI 1.39 to 5.00, P trend 0.002, no association with adult-onset asthma

The bottom line

Smoke compounds from bacon do get into you. In 12 volunteers, syringol sulfates from wood smoke rose in urine 2 and 12 hours after smoked bacon or hot dogs, a marker of uptake that says nothing about health. A fast-food meal of hamburger, bacon and cola raised blood glucose and insulin 44 percent more than an energy-matched salmon burger meal in 25 young adults. The meals differed in fiber and in much else, so the gap cannot be pinned on bacon. Pooled cohorts link each daily serving of processed meat with 0.57 lb (0.26 kg) a year more weight gain (95% CI 0.03 to 0.48), with high heterogeneity and a serious risk of bias. Doneness comes up in the cancer work. In a Texas case-control study of 626 pancreatic cancer cases and 530 controls, cases more often preferred well-done pork and bacon, recalled after diagnosis. Cohort researchers estimating cooking mutagens had to ask whether bacon was fried, microwaved or broiled, with no bacon-specific number. Who should take care. Over 18 years in 61,433 Swedish women, the highest bacon or side pork intake went with a 55 percent higher stomach cancer risk (HR 1.55, 95% CI 1.00 to 2.41), on 156 cases with an interval that touches no effect. In the same women the top fifth of estimated nitrosamine NDMA intake went with about double the risk (HR 1.96, 1.08 to 3.58), and that intake was estimated from food tables. Among 42,915 US male health professionals, eating cured meats at least daily went with 2.64 times the risk of new COPD after adjusting for smoking (95% CI 1.39 to 5.00), on 111 cases, in men only. Raw bacon is sold to be cooked. In US processor data, five raw bacon samples carried over 4 log CFU/g of Clostridium perfringens, and no cooked product exceeded 2 log. We found nothing on pregnancy, children or medicines for bacon specifically.

Compared with other foods

Sources

1. pbac-r1-08 · national dietary survey analysis
   More than 50% of US population-level dietary sodium intake was contributed by: pizza (5.3%); breads, rolls and buns (4.7%); cold cuts and cured meats (4.6%); soups (4.4%); burritos and tacos (4.3%); savoury snacks (4.1%); poultry (4.0%); cheese (3.1%); pasta mixed dishes (2.9%); burgers (2.5%); meat mixed dishes (2.5%); cookies, brownies and cakes (2.4%); bacon, frankfurters and sausages (2.4%); vegetables (2.2%); and chicken nuggets (1.5%), with the results remaining consistent among population subgroups.
   Nutrients, 2023 · checked 2026-10-01
2. pbac-r1-13 · food survey dataset
   Pork bacon, smoked or cured, cooked, FNDDS code 22601000, fdc_id 2705889: Energy 468 KCAL, Sodium, Na 1684 MG per 100 g; 1 medium slice (yield after cooking) 8 g
   USDA FNDDS 2021-2023, Pork bacon, smoked or cured, cooked, fdc_id 2705889 · checked 2026-10-01
3. pbac-r1-07 · national dietary survey analysis
   The mean consumption of processed meat among US adults remained unchanged in the past 18 years (mean change=4.22 g/wk; P trend=0.95). The top five processed meats consumed by US adults in 2015-2016 were luncheon meat (mean intake=73.3 g/wk), sausage (45.5 g/wk), hot dog (17.5 g/wk), ham (17.5 g/wk), and bacon (8.6 g/wk), accounting for 39.3%, 24.4%, 9.4%, 9.4%, and 4.6%, respectively, of the total processed meat consumption in the United States.
   J Acad Nutr Diet, 2019 · checked 2026-10-01
4. pbac-r1-01 · randomized crossover trial
   An untargeted, multi-tiered metabolomics approach based on LC-MS was applied to 33 meat products digested in vitro and secondly to urine and plasma samples from a randomized crossover dietary intervention in which 12 volunteers consumed successively 3 processed meat products (bacon, salami, and hot dog) and 2 other foods used as controls, over 3 consecutive days. ... The same compounds present as sulfate esters in urine increased at 2 and 12 h after consumption of smoked meat products (hot dog, bacon) in the intervention study.
   Am J Clin Nutr, 2019 · checked 2026-10-01
5. pbac-r1-05 · case-control
   A significantly greater portion of the cases than controls showed a preference to well-done pork, bacon, grilled chicken, and pan-fried chicken, but not to hamburger and steak. ... The daily intakes of 2-amino-3,4,8-trimethylimidazo[4,5-f]quinoxaline (DiMeIQx) and benzo(a)pyrene (BaP), as well as the mutagenic activity, were significant predictors for pancreatic cancer (P = 0.008, 0.031, and 0.029, respectively) with adjustment of other confounders.
   Cancer Epidemiol Biomarkers Prev, 2007 · checked 2026-10-01
6. pbac-r1-06 · exposure assessment
   Cooking meat creates heterocyclic amines (HCAs) through pyrolysis of amino acids and creatinine. ... Random samples of 250 participants from each of three large prospective cohorts were mailed a questionnaire to assess frequency of consumption, cooking method, and typical outside appearance of pan-fried, broiled, and grilled or barbecued chicken, fish, hamburger, and steak; fried, microwaved, and broiled bacon; fried sausage; roast beef; and homemade gravy.
   Cancer Epidemiol Biomarkers Prev, 1998 · checked 2026-10-01
7. pbac-r1-02 · randomized crossover trial
   Twenty-five healthy normal (n = 12) and overweight (n = 13) volunteers (21-39 years) participated in this randomized, dietary cross-over study and received two test meals (matched in energy and energy giving nutrients) after an overnight fast with 1 week between test days. The conventional fast-food meal was a hamburger meal (hamburger, bacon, cola drink, calculated glycemic load = 48.7), the unconventional fast food was a salmonburger meal (fiber-rich sourdough rye bread, salad with vinegar, orange juice, glycemic load = 46.0). ... Postprandial increases in glucose and insulin were 44% lower after the unconventional meal (P<0.001 and P = 0.003, respectively).
   Eur J Clin Nutr, 2012 · checked 2026-10-01
8. pbac-r1-03 · randomized crossover trial
   We leveraged samples from Mycomeat, an investigator-blind randomised crossover controlled trial in metabolically healthy male adults (n = 20), randomised to consume 240 g/day of red and processed meat for 14 days followed by mycoprotein, or vice versa. ... Mycoprotein consumption led to a 6.74% reduction in total cholesterol (P = 0.02) and 12.3% reduction in LDL cholesterol (P = 0.02) from baseline values.
   Eur J Nutr, 2023 · checked 2026-10-01
9. pbac-r1-10 · umbrella review
   Dose-response analysis revealed that an increase in PM consumption of 50 g/day was associated with a 72% higher risk of gastric cancer, 17% higher risk of colorectal cancer, 4% higher risk of prostate cancer, and an 8% higher risk of chronic obstructive pulmonary disease (COPD). All the above dose-response associations are based on low to very low certainty evidence as assessed by the GRADE system.
   Front Public Health, 2026 · checked 2026-10-01
10. pbac-r1-11 · meta-analysis of cohort studies
    Three studies (n = 381 291) were included in the random-effects model of measured body weight, resulting in a summary increase of 0.26 kg/y per 1 daily serving of processed meat (95% confidence interval [CI], 0.03-0.48; τ2: 0.03; I2: 92.95%). Four studies (n = 51 310) were included in the random-effects model of measured waist circumference, resulting in a summary increase of 0.14 cm/y per 1 daily serving of processed meat (95% CI, 0.02-0.26; τ2: 0.01; I2: 81.12%). The certainties of these estimates were low, due to serious risk of bias.
    Nutr Rev, 2025 · checked 2026-10-01
11. pbac-r1-04 · prospective cohort
    After adjustment for potential confounders, the hazard ratios for the highest compared with the lowest category of intake were 1.66 (95% CI = 1.13-2.45) for all processed meats, 1.55 (95% CI = 1.00-2.41) for bacon or side pork, 1.50 (95% CI = 0.93-2.41) for sausage or hotdogs and 1.48 (95% CI= 0.99-2.22) for ham or salami. Stomach cancer risk was 2-fold higher among women in the top quintile of N-nitrosodimethylamine intake when compared with those in the bottom quintile (hazard ratio = 1.96; 95% CI = 1.08-3.58).
    Int J Cancer, 2006 · checked 2026-10-01
12. pbac-r1-12 · prevalence survey
    Although five bacon (not RTE) samples exceeded 4-log CFU/g C. perfringens, none of the cooked samples (regardless of process deviations association) exceeded 2-log CFU/g, suggesting that the high initial levels in the raw product were vegetative cells which were eliminated during the cooking process and therefore would not grow during cooling.
    J Food Prot, 2026 · checked 2026-10-01
13. pbac-r1-09 · prospective cohort
    The cumulative average intake of cured meats consumption (processed meats, bacon, hot dogs) was calculated from food frequency questionnaires administrated in 1986, 1990, and 1994 and divided according to servings per week (never/almost never, <1 serving/week, 1-3 servings/week, 4-6 servings/week, at least once/day). After adjustment for age, smoking status, pack-years, pack-years squared, energy intake, race/ethnicity, US region, body mass index, and physical activity, the consumption of cured meats was positively associated with the risk of newly diagnosed COPD (for highest vs. lowest intake: relative risk = 2.64, 95% confidence interval: 1.39, 5.00; p(trend) = 0.002).
    Am J Epidemiol, 2007 · checked 2026-10-01