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Bacon vs Salmon: Calories Compared
Salmon is lower in calories (208 vs 417 per 100g). Bacon has 12.6g protein per 100g versus 20.4g in Salmon.
Per typical serving, Bacon provides 192 kcal (based on a 46g portion) versus Salmon at 177 kcal (85g). The average adult needs around 2,000 calories per day, so bacon contributes 9.6% and salmon contributes 8.8% 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 | Salmon |
|---|---|---|
| Calories | 417 kcal | 208 kcal |
| Protein | 12.6g | 20.4g |
| Carbohydrates | 1.3g | 0g |
| of which Sugars | 1g | 0g |
| Fat | 39.7g | 13.4g |
| of which Saturates | 13.3g | 3g |
| Fibre | 0g | 0g |
| Sodium | 662mg | 59mg |
| Potassium | 198mg | 363mg |
| Calcium | 5mg | 9mg |
| Iron | 0.4mg | 0.3mg |
| Vitamin C | 0mg | 3.9mg |
| Vitamin A | 11µg | 58µg |
| Selenium | 20µg | 24µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
Nutrient-by-nutrient breakdown
- Calories: Bacon has more (417kcal vs 208kcal per 100g) — a difference of 209kcal. Salmon is the lower-calories option if that is your priority.
- Protein: Salmon has more (20.4g vs 12.6g per 100g) — a difference of 7.8g. Salmon 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. Salmon is the lower-sugars option if that is your priority.
- Fat: Bacon has more (39.7g vs 13.4g per 100g) — a difference of 26.3g. Salmon is the lower-fat option if that is your priority.
- Saturated fat: Bacon has more (13.3g vs 3g per 100g) — a difference of 10.3g. Salmon 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 59mg per 100g) — a difference of 603mg. Salmon is the lower-sodium option if that is your priority.
- Potassium: Salmon has more (363mg vs 198mg per 100g) — a difference of 165mg. Salmon is the stronger source of potassium here.
- Calcium: Salmon has more (9mg vs 5mg per 100g) — a difference of 4mg. Salmon is the stronger source of calcium here.
- Iron: Bacon has more (0mg vs 0mg per 100g) — a difference of 0mg. Bacon is the stronger source of iron here.
- Vitamin c: Salmon has more (4mg vs 0mg per 100g) — a difference of 4mg. Salmon is the stronger source of vitamin C here.
- Vitamin a: Salmon has more (58µg vs 11µg per 100g) — a difference of 47µg. Salmon is the stronger source of vitamin A here.
- Selenium: Salmon has more (24µg vs 20µg per 100g) — a difference of 4µg. Salmon is the stronger source of selenium here.
- Riboflavin (b2): Salmon has more (0mg vs 0mg per 100g) — a difference of 0mg. Salmon is the stronger source of riboflavin (B2) here.
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 | Salmon | % 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, Salmon is the lower-calorie option at 208 kcal per 100g. If you need more protein, Salmon provides more at 20.4g per 100g. For lower carbohydrates, Salmon has fewer carbs at 0g per 100g.
Both bacon and salmon 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 Salmon?
Bacon has 417 calories per 100g while Salmon has 208 calories per 100g. Bacon is higher in calories by 209 kcal per 100g.
Which has more protein, Bacon or Salmon?
Bacon contains 12.6g of protein per 100g. Salmon contains 20.4g of protein per 100g. Salmon has more protein.
Is Bacon healthier than Salmon?
Bacon has 417 kcal, 12.6g protein, 1.3g carbs and 39.7g fat per 100g. Salmon has 208 kcal, 20.4g protein, 0g carbs and 13.4g 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 Salmon?
Bacon contains 0g of fibre per 100g, and Salmon 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 Salmon?
A typical 2 rashers of bacon (46g) is around 192 calories. A typical 1 fillet of salmon (85g) is around 177 calories — a difference of 15 kcal per serving in favour of salmon.
Can I substitute Bacon for Salmon 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.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).