Canadian bacon, unprepared
FDC 167869oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 53 · +16 vs Pork medianUnprepared Canadian bacon scores 53 of 100, a Fair rating that ranks 18th of 60 in the Pork category, above the group's median of 37. It's notably lean for a cured pork product, with protein reaching an excellent 41% DV and potassium adding 15% DV, all within just 110 calories per 100 grams.
Canadian bacon is the round, ham-like cut usually pan-fried or grilled for breakfast sandwiches or alongside eggs, with an ounce a common per-slice portion. The curing process is where the caveat lives: sodium runs high at 751 mg per 100 g, among the higher figures in this batch, so it's one to weigh against other salty items on the same plate. Its low fat content sets it apart from most other pork cuts in the category.
See how this score is calculated, build a plate around canadian bacon, 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 | 110 kcal | 6% |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.9 g | 5% |
| Cholesterol | 48 mg | 16% |
| Sodium | 751 mg | 33% |
| Carbohydrate | 1.3 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.9 g | |
| Protein | 20 g | 41% |
| Potassium | 683 mg | 15% |
| Calcium | 6 mg | 0% |
| Iron | 0.44 mg | 2% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.22 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | 5% |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.77 g | 4% |
| Cholesterol | 41 mg | 14% |
| Sodium | 638 mg | 28% |
| Carbohydrate | 1.1 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.77 g | |
| Protein | 17 g | 35% |
| Potassium | 581 mg | 12% |
| Calcium | 5.1 mg | 0% |
| Iron | 0.37 mg | 2% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.19 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 167869Original 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, variety meats and by-products, pancreas, rawDensity 55 vs 53Canadian bacon, cooked, pan-friedDensity 57 vs 53Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cookedDensity 58 vs 53Original analysis by NutriVerdict
In the kitchen and how to use it
Canadian bacon is cut from the pork loin rather than the belly, giving it a lean, ham-like texture and mild flavor closer to a thin ham steak than to streaky American bacon. It is most often pan-fried or griddled briefly to warm through and lightly brown, then layered into breakfast sandwiches, served alongside eggs, or used on Eggs Benedict in place of regular ham. Because it is already cured and only needs a quick sear rather than a long render, it cooks much faster than fatty bacon strips and doesn't produce much rendered fat in the pan.
Unprepared Canadian bacon should be kept refrigerated and used by the date on the package, or frozen for longer storage since it is a cured but not shelf-stable product. At 110 calories per 100 grams it is notably lighter than regular bacon, and it delivers 41% of the Daily Value for protein and 15% for potassium per 100 grams, making it a leaner way to add a bacon-like flavor to a breakfast plate. Its sodium content of 751 milligrams per 100 grams reflects the curing process, so it is worth balancing with low-sodium sides like fresh fruit or plain eggs.
Frequently asked questions about canadian bacon
How many calories are in Canadian bacon?
Unprepared Canadian bacon has 110 calories per 100 grams, notably lighter than regular bacon.
Is Canadian bacon a good source of protein?
Yes, it provides 41% of the Daily Value for protein per 100 grams, along with 15% for potassium.
How is Canadian bacon typically cooked?
It is usually pan-fried or griddled briefly to warm through, then used in breakfast sandwiches or on dishes like Eggs Benedict.