Canadian bacon, cooked, pan-fried
FDC 168383slice (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 57 · +20 vs Pork medianPan-fried Canadian bacon posts a Nutrient Density Score of 57 of 100, a Fair band and 16th of 60 among pork foods. Protein is the clear strength at 57% DV, backed by a useful 21% DV of potassium, reflecting its leaner, meatier profile compared with fattier pork cuts.
Canadian bacon is typically pan-fried in thin slices for breakfast sandwiches or served alongside eggs, prized for being leaner than regular bacon. The curing process leaves it high in sodium at 993 mg per 100 g, so a slice or two fits better into a day with lighter sodium elsewhere.
See how this score is calculated, build a plate around canadian bacon, cooked, 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 | 146 kcal | 7% |
| Total fat | 2.8 g | 4% |
| Saturated fat | 1 g | 5% |
| Cholesterol | 67 mg | 22% |
| Sodium | 993 mg | 43% |
| Carbohydrate | 1.8 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 1.2 g | |
| Protein | 28 g | 57% |
| Potassium | 999 mg | 21% |
| Calcium | 7 mg | 1% |
| Iron | 0.56 mg | 3% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.41 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | 1% |
| Total fat | 0.39 g | 0% |
| Saturated fat | 0.15 g | 1% |
| Cholesterol | 9.4 mg | 3% |
| Sodium | 139 mg | 6% |
| Carbohydrate | 0.25 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.17 g | |
| Protein | 4 g | 8% |
| Potassium | 140 mg | 3% |
| Calcium | 0.98 mg | 0% |
| Iron | 0.08 mg | 0% |
| Magnesium | 3.8 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.06 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 168383Original 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 pork median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cookedDensity 58 vs 57Pork, fresh, variety meats and by-products, brain, rawDensity 59 vs 57Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, rawDensity 63 vs 57Original analysis by NutriVerdict
In the kitchen and how to use it
Canadian bacon is a lean, round cut of cured pork loin, pan-fried in a skillet until lightly browned and heated through since it's already fully cooked. It's most familiar as the meat layer in eggs Benedict or piled onto a breakfast sandwich with egg and cheese on an English muffin. Its texture is closer to ham than to strip bacon, firm and meaty rather than crisp and fatty, with a mild smoky-cured flavor that pairs well with eggs, maple, or a side of fried potatoes.
Keep it refrigerated and cook within its use-by date, or freeze slices for longer storage; a quick sear in a dry or lightly oiled pan is all it needs. It's a genuinely lean protein choice at 28.3 grams of protein per 100 grams, about 57% DV, with only 2.78 grams of fat, so a couple of slices can anchor a breakfast plate without adding much fat. The tradeoff is sodium: at 993 milligrams per 100 grams it's a cured, salted meat, so pairing it with unsalted sides like plain eggs or fresh fruit keeps the meal's overall sodium more reasonable.
Frequently asked questions about canadian bacon, cooked
How many calories are in pan-fried Canadian bacon?
It has 146 calories per 100 grams, lower than most strip bacon.
Is Canadian bacon a good source of protein?
Yes, it provides 28.3 grams of protein per 100 grams, about 57% of the daily value, while staying relatively low in fat at 2.78 grams.
What does Canadian bacon pair well with?
It's classically paired with eggs and an English muffin, as in eggs Benedict, or added to a breakfast sandwich.