Bacon, meatless
FDC 172439cup (144 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 35 · -28 vs Legumes & beans medianThis soy or wheat-based meatless bacon sits at 35 of 100, a Low band score that ranks 53rd of 60 in the legumes and beans category, well below the median of 63. Vitamin E is its clearest strength at 46% DV per 100 g, backed by 23% DV protein and 13% DV iron.
It is meant to be pan-crisped as a bacon substitute for sandwiches or breakfast plates, with a cup (144 g) covering a generous serving. The sodium figure is the number to watch, 1460 mg per 100 g, well above what fresh bacon alternatives typically carry, so portion size matters more than the meatless label suggests. Smooth peanut butter scores considerably higher among protein-forward pantry staples if variety is the goal.
See how this score is calculated, build a plate around bacon, meatless, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 309 kcal | 15% |
| Total fat | 30 g | 38% |
| Saturated fat | 4.6 g | 23% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1460 mg | 63% |
| Carbohydrate | 5.3 g | 2% |
| Dietary fiber | 2.6 g | 9% |
| Sugars | 0 g | |
| Protein | 12 g | 23% |
| Potassium | 170 mg | 4% |
| Calcium | 23 mg | 2% |
| Iron | 2.4 mg | 13% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4 µg | 0% |
| Vitamin E | 6.9 mg | 46% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 445 kcal | 22% |
| Total fat | 42 g | 54% |
| Saturated fat | 6.7 g | 33% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2102 mg | 91% |
| Carbohydrate | 7.6 g | 3% |
| Dietary fiber | 3.7 g | 13% |
| Sugars | 0 g | |
| Protein | 17 g | 34% |
| Potassium | 245 mg | 5% |
| Calcium | 33 mg | 3% |
| Iron | 3.5 mg | 19% |
| Magnesium | 27 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 5.8 µg | 1% |
| Vitamin E | 9.9 mg | 66% |
Source: USDA FoodData Central · Public domain
FDC 172439Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Yokan, prepared from adzuki beans and sugarDensity 37 vs 35Peanut Butter, smoothDensity 46 vs 35Sandwich spread, meatlessDensity 47 vs 35Original analysis by NutriVerdict
In the kitchen and how to use it
Meatless bacon is typically a soy-based strip or bit seasoned to mimic bacon's smoky, salty profile, then pan-fried until the edges crisp similarly to the real thing. It is most often used as bacon bits sprinkled over salads and baked potatoes, crumbled into a BLT-style sandwich, or fried up alongside eggs and toast for a vegetarian breakfast plate. The texture is chewier and less fatty than pork bacon since it is built from soy protein rather than rendered fat, so it holds its shape better under a broiler or in a skillet.
It is usually sold shelf-stable or refrigerated depending on the brand, so check the package for storage instructions and keep it sealed once opened. One thing to watch is sodium: at 1,460 mg per 100 g it runs quite salty, so it works best as a seasoning-forward garnish rather than a base ingredient, used a spoonful at a time rather than by the cupful. It does bring 46% DV vitamin E and 13% DV iron per 100 g along with 11.7 g of protein, making it a useful plant-based add-in for a salad or grain bowl when used in modest amounts.
Frequently asked questions about bacon, meatless
How many calories are in meatless bacon?
Meatless bacon has 309 calories per 100 g, with a one-cup serving weighing 144 g.
Is meatless bacon high in sodium?
Yes, it runs to 1,460 mg of sodium per 100 g, so it is best used as a garnish in small amounts rather than a main component.
How is meatless bacon prepared?
It is pan-fried in a skillet until crisped at the edges, similar to how regular bacon is cooked, then crumbled over salads or breakfast plates.