Beef, cured, breakfast strips, cooked
FDC 170198slices (34 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 16 · -38 vs Beef medianCooked cured beef breakfast strips, essentially beef bacon, score 16 of 100 and land in the Low band at rank 53 of 60 in Beef, well under the category's median score of 54. What keeps the score from going lower is a striking 63% DV of protein alongside a good 17% DV of iron, both strong per-calorie figures for a cured cut.
These strips are pan-fried or oven-crisped like conventional bacon and served alongside eggs or tucked into a sandwich, with three slices, about 34 g, a typical portion. The cure runs heavy: sodium reaches 2250 mg per 100 g, saturated fat sits at 14.4 g per 100 g, and cholesterol is notable at 119 mg per 100 g, so it's best treated as an occasional extra. For a higher-scoring cured beef option in the same category, cured corned beef brisket is one alternative.
See how this score is calculated, build a plate around beef, cured, 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 | 449 kcal | 22% |
| Total fat | 34 g | 44% |
| Saturated fat | 14 g | 72% |
| Cholesterol | 119 mg | 40% |
| Sodium | 2250 mg | 98% |
| Carbohydrate | 1.4 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 31 g | 63% |
| Potassium | 412 mg | 9% |
| Calcium | 9 mg | 1% |
| Iron | 3.1 mg | 17% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.29 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | 8% |
| Total fat | 12 g | 15% |
| Saturated fat | 4.9 g | 24% |
| Cholesterol | 40 mg | 13% |
| Sodium | 765 mg | 33% |
| Carbohydrate | 0.48 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 11 g | 21% |
| Potassium | 140 mg | 3% |
| Calcium | 3.1 mg | 0% |
| Iron | 1.1 mg | 6% |
| Magnesium | 9.2 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.1 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 170198Original 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 beef median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Beef, cured, breakfast strips, raw or unheatedDensity 19 vs 16Beef, cured, corned beef, brisket, cookedDensity 24 vs 16Beef, New Zealand, imported, sweetbread, rawDensity 26 vs 16Original analysis by NutriVerdict
In the kitchen and how to use it
Beef breakfast strips are essentially beef bacon, cured and smoked thin slices of beef that are pan-fried or baked until crisp, the same way pork bacon is prepared. They show up alongside eggs and pancakes on a breakfast plate, tucked into a BLT, or crumbled over a salad or baked potato for a smoky, salty crunch. Because beef renders differently than pork belly, the strips tend to hold their shape and crisp evenly rather than curling as much, making them easy to cook in a skillet or on a sheet pan in the oven.
They are sold refrigerated in vacuum-sealed packs; keep them cold and use by the date on the package, or freeze strips separated by parchment so they don't stick together. A serving is commonly two to three slices (34 grams), and per 100 grams cooked beef breakfast strips deliver 31.3 grams of protein, 63% of the Daily Value, along with 17% DV iron, both notably high for a cured breakfast meat. That makes it one of the more concentrated protein options at breakfast, though the sodium content of 2250 milligrams per 100 grams is substantial, so pairing it with lower-sodium sides like plain eggs or unsalted toast helps balance the rest of the meal.
Frequently asked questions about beef, cured
How many calories are in cooked beef breakfast strips?
Per 100 grams, cooked beef breakfast strips have 449 calories.
Is beef bacon a good source of protein and iron?
Yes, it provides 31.3 grams of protein per 100 grams (63% DV) and 17% DV iron, both high for a cured breakfast meat.
What do beef breakfast strips pair well with?
They're classically served with eggs, pancakes, or in a BLT, and pair well with lower-sodium sides since the strips themselves run high in sodium.