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Bacon vs Chicken Breast: Calories Compared
Chicken Breast is lower in calories (165 vs 417 per 100g). Bacon has 12.6g protein per 100g versus 31g in Chicken Breast.
Per typical serving, Bacon provides 192 kcal (based on a 46g portion) versus Chicken Breast at 231 kcal (140g). The average adult needs around 2,000 calories per day, so bacon contributes 9.6% and chicken breast contributes 11.6% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Bacon | Chicken Breast |
|---|---|---|
| Calories | 417 kcal | 165 kcal |
| Protein | 12.6g | 31g |
| Carbohydrates | 1.3g | 0g |
| of which Sugars | 1g | 0g |
| Fat | 39.7g | 3.6g |
| of which Saturates | 13.3g | 1g |
| Fibre | 0g | 0g |
| Sodium | 662mg | 74mg |
| Potassium | 198mg | 256mg |
| Calcium | 5mg | 15mg |
| Iron | 0.4mg | 1mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 11µg | 6µg |
| Selenium | 20µg | 28µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Bacon has more (417kcal vs 165kcal per 100g) — a difference of 252kcal. Chicken Breast is the lower-calories option if that is your priority.
- Protein: Chicken Breast has more (31g vs 12.6g per 100g) — a difference of 18.4g. Chicken Breast is the stronger source of protein here.
- Carbohydrates: Bacon has more (1.3g vs 0g per 100g) — a difference of 1.3g.
- Sugars: Bacon has more (1g vs 0g per 100g) — a difference of 1g. Chicken Breast is the lower-sugars option if that is your priority.
- Fat: Bacon has more (39.7g vs 3.6g per 100g) — a difference of 36.1g. Chicken Breast is the lower-fat option if that is your priority.
- Saturated fat: Bacon has more (13.3g vs 1g per 100g) — a difference of 12.3g. Chicken Breast is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Bacon has more (662mg vs 74mg per 100g) — a difference of 588mg. Chicken Breast is the lower-sodium option if that is your priority.
- Potassium: Chicken Breast has more (256mg vs 198mg per 100g) — a difference of 58mg. Chicken Breast is the stronger source of potassium here.
- Calcium: Chicken Breast has more (15mg vs 5mg per 100g) — a difference of 10mg. Chicken Breast is the stronger source of calcium here.
- Iron: Chicken Breast has more (1mg vs 0mg per 100g) — a difference of 1mg. Chicken Breast is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Bacon has more (11µg vs 6µg per 100g) — a difference of 5µg. Bacon is the stronger source of vitamin A here.
- Selenium: Chicken Breast has more (28µg vs 20µg per 100g) — a difference of 8µg. Chicken Breast is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Bacon | % DV | Chicken Breast | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Chicken Breast is the lower-calorie option at 165 kcal per 100g. If you need more protein, Chicken Breast provides more at 31g per 100g. For lower carbohydrates, Chicken Breast has fewer carbs at 0g per 100g.
Both bacon and chicken breast can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Bacon or Chicken Breast?
Bacon has 417 calories per 100g while Chicken Breast has 165 calories per 100g. Bacon is higher in calories by 252 kcal per 100g.
Which has more protein, Bacon or Chicken Breast?
Bacon contains 12.6g of protein per 100g. Chicken Breast contains 31g of protein per 100g. Chicken Breast has more protein.
Is Bacon healthier than Chicken Breast?
Bacon has 417 kcal, 12.6g protein, 1.3g carbs and 39.7g fat per 100g. Chicken Breast has 165 kcal, 31g protein, 0g carbs and 3.6g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Bacon or Chicken Breast?
Bacon contains 0g of fibre per 100g, and Chicken Breast contains 0g per 100g. Bacon has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Bacon vs Chicken Breast?
A typical 2 rashers of bacon (46g) is around 192 calories. A typical 1 breast of chicken breast (140g) is around 231 calories — a difference of 39 kcal per serving in favour of bacon.
Can I substitute Bacon for Chicken Breast in recipes?
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).