Bacon vs Ham, sliced, restaurant
Side-by-side nutrition comparison per serving. See which fits your goals better.
Let's not sugarcoat it: bacon is a fat delivery vehicle that happens to contain some protein. At 393 calories and 37g of fat per 100g, it's in a completely different nutritional universe than ham's modest 121 calories and 3.7g fat. The protein gap is just as dramatic — ham packs 19.6g versus bacon's 13.7g. By every measurable metric, ham is the superior choice for anyone watching their intake.
But here's the thing nobody in the fitness community wants to say out loud: two strips of bacon is about 70 calories. That's it. The problem with bacon isn't bacon — it's that nobody eats two strips. It's the kind of food that invites overconsumption because it's intensely flavorful and rarely satisfying in small amounts. Ham, on the other hand, is easy to portion and genuinely filling. If you can practice restraint, a little bacon won't derail anything. If you can't, just buy ham.
Pro tip
Use bacon as a seasoning, not a main ingredient. Chop two strips into small pieces and sprinkle over a salad or baked potato — you get the smoky flavor hit for a fraction of the calories compared to laying strips across a plate.
Quick Verdict
Best for weight loss
Ham, sliced, restaurant
Best for muscle gain
Ham, sliced, restaurant
Best for low-carb
Bacon
Macro Comparison
Bacon: 100g (100g) | Ham, sliced, restaurant: 100g (100g)
393
Bacon
121
Ham, sliced, restaurant
13.66g
Bacon
19.6g
Ham, sliced, restaurant
0g
Bacon
2.36g
Ham, sliced, restaurant
37.13g
Bacon
3.68g
Ham, sliced, restaurant
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Bacon
65%
Ham, sliced, restaurant
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| Nutrient | Bacon | Ham, sliced, restaurant |
|---|---|---|
| Calories | 393 | 121 |
| Protein | 13.7g | 19.6g |
| Carbs | 0g | 2.4g |
| Fat | 37.1g | 3.7g |
| Fiber | 0g | — |
| Sugar | 0.35g | — |
| Sodium | 751mg | 1030mg |
| Cholesterol | 66mg | — |
| Saturated Fat | 12.62g | 1.25g |
| Potassium | 201mg | 484mg |
| Vitamin A | 11mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 6mg | 6mg |
| Iron | 0.38mg | 0.86mg |
Which Should You Choose?
For weight loss
Choose Ham, sliced, restaurant. With 121 calories and 19.6g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Ham, sliced, restaurant. Ham, sliced, restaurant delivers 19.6g protein per serving — 5.9g more than Bacon.
For low-carb diets
Choose Bacon with 0g carbs per serving.
Building sustainable eating habits means finding strategies that work with your cravings, not against them. Tracking bacon as a condiment instead of a protein source shifts your mindset and keeps the numbers honest.
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Take the free quizCommon Questions
Is Bacon or Ham, sliced, restaurant better for weight loss?
For weight loss, Ham, sliced, restaurant is the better choice. Bacon has 393 calories and 13.66g protein per serving, while Ham, sliced, restaurant has 121 calories and 19.6g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Bacon or Ham, sliced, restaurant?
Ham, sliced, restaurant has more protein per serving. Bacon provides 13.66g and Ham, sliced, restaurant provides 19.6g of protein.
Can I eat both bacon and ham, sliced, restaurant together?
Yes! Combining bacon and ham, sliced, restaurant gives you 514 calories and 33.260000000000005g protein. This combination can work well as part of a balanced meal.