Canadian bacon calories come in at about 30 per slice, which makes this one of the leanest breakfast meats you can put on a plate. If you have ever mistaken those neat round slices for ham, you are not alone. They look like ham, they taste a lot like ham, and nutritionally they sit in the same neighborhood. The difference is that Canadian bacon is cut from the pork loin, the lean back of the pig, rather than the fatty belly that regular bacon comes from.
All the numbers in this article are typical values for standard cured back bacon, the kind sold in most grocery stores. Brands vary a little in slice thickness and cure, so think of these as solid everyday estimates rather than a single brand’s label.
Here is the short answer up front: one grilled slice (about 1 ounce, or 28 grams) is about 30 calories, with about 5 grams of protein and only about 1 gram of fat. Two slices, the amount most people eat alongside eggs, land at about 60 calories. That is a breakfast meat you can actually enjoy without spending a big chunk of the day’s calories before you have even finished your coffee.
Canadian Bacon Calories by Amount
The table below gives the typical numbers for the amounts people actually eat, plus the per-100-gram figure for comparison shopping.
| Amount | Calories | Protein | Fat |
|---|---|---|---|
| 1 slice (about 1 oz / 28 g, grilled) | About 30 | About 5 g | About 1 g |
| 2 slices | About 60 | About 10 g | About 2 g |
| 3 slices | About 90 | About 15 g | About 3 g |
| Per 100 g | About 110 | About 18-20 g | About 4 g |
Notice how steady the math is: every slice adds about 30 calories and about 5 grams of protein. That makes portion math easy at the breakfast table. One slice beside an egg is a light addition, and even three slices stay under 100 calories, which is more than you can say for almost any other bacon on the shelf.
Why It Is So Much Leaner Than Regular Bacon
Regular streaky bacon comes from the pork belly, and the belly is where the fat lives. A pan-fried slice of regular bacon runs about 43 calories, and per 100 grams cooked it reaches about 540 calories — nearly five times the per-100-gram figure for Canadian bacon. The gap is not a trick of serving size. It is the cut itself. Loin meat is lean muscle with a thin rim of fat at most, so Canadian bacon ends up being mostly protein with very little fat attached.
| Meat | Per slice | Per 100 g |
|---|---|---|
| Canadian bacon (back bacon) | About 30 | About 110 |
| Regular streaky bacon (pan-fried) | About 43 | About 540 cooked |
That protein is the real story. At about 18 to 20 grams of protein per 100 grams, Canadian bacon delivers a respectable amount of protein for very few calories, and protein is what keeps breakfast feeling like breakfast instead of a snack. Two slices give you about 10 grams of protein for about 60 calories, which is a better trade than most breakfast meats offer.
The comparison shows up nicely in eggs Benedict, the dish where Canadian bacon is most famous. The two slices on a classic Benedict add about 60 calories. Swap in two slices of regular bacon and that part of the plate rises to about 86 calories, plus a good deal more fat. Against ham, Canadian bacon is a close cousin: two thin slices of ham run about 45 to 60 calories (estimate), so the two are near equals, with Canadian bacon usually a touch leaner and a little firmer in texture.
The Sodium Note
Here is the honest catch: Canadian bacon is lean, but it is still cured meat, and cured meat runs salty. Two slices carry roughly 550 to 600 milligrams of sodium (estimate), which is a noticeable share of a day’s worth for anyone watching salt. The leanness does not cancel out the cure. If you eat it every morning, the sodium adds up faster than the calories ever will.
That does not mean it is off the table. It means portions and pairings matter. One or two slices a few times a week, next to eggs and fruit or vegetables rather than next to more salty foods, is a very different pattern from a daily pile of it. People who are watching their blood pressure or keeping sodium in check should simply treat it as a sometimes food and keep the portion to a slice or two.
One plain, general tip helps a little: a quick rinse and pat dry before cooking can wash off a bit of surface salt, and blotting the slices after they come out of the pan takes off a little extra fat too. It will not turn cured meat into a low-sodium food, but it trims the edges. And when you are shopping, compare labels — some brands cure lighter than others, and the sodium per serving on the package is the number that counts for the slices you actually buy.
How many calories in Canadian bacon?
About 30 calories per slice (about 1 ounce, grilled), and about 110 calories per 100 grams. These are typical values for standard cured back bacon.
Is Canadian bacon healthier than regular bacon?
It is much leaner and higher in protein per calorie than regular streaky bacon — about 30 calories per slice versus about 43, and about 110 versus about 540 per 100 grams. But it is still a cured, salty processed meat, so portions and sodium still matter.
Is Canadian bacon the same as ham?
They are close cousins. Both are cured pork, but Canadian bacon is cut from the loin (back bacon), while ham comes from the leg. They taste similar and land in a similar calorie range.
How many calories in eggs Benedict bacon?
The two slices of Canadian bacon on a classic eggs Benedict add about 60 calories. The rest of the dish — the muffin, egg and hollandaise — is where most of the Benedict’s calories come from.
Can you eat Canadian bacon on a diet?
Yes — it is one of the lightest breakfast meats at about 30 calories a slice, with about 5 grams of protein per slice. Portions and sodium decide how often it fits: a slice or two a few times a week is an easy fit for most people.
The Bottom Line on Canadian Bacon
Canadian bacon earns its place at the breakfast table on a simple trade: about 30 calories and about 5 grams of protein per slice, against about 43 calories for a slice of regular bacon and about 540 calories per 100 grams cooked for the streaky kind. It is the rare breakfast meat that lets you keep the salty, savory part of the meal without spending much of the day’s calories on it. Two slices with eggs, toast and fruit make a filling plate that still leaves room for the rest of the day.
Just keep the two honest limits in mind. First, it is cured meat, so the sodium is real — roughly 550 to 600 milligrams for two slices — and that is the number to watch if salt is a concern for you. Second, it is not a health food in disguise; it is a leaner processed meat, and the best breakfasts pair it with genuinely fresh foods like eggs, vegetables and fruit rather than stacking it with more salty, fried sides.
Used that way, Canadian bacon is one of the easiest swaps in the breakfast world: same sizzle in the pan, same place on the plate, and a fraction of the calories of the bacon most people grew up with. At about 30 calories a slice, it is a small number that makes a real difference over a week of breakfasts.
