Smoked bacon is a classic cured pork dish with roots in traditional European meat preservation practices. It is made by curing fresh pork belly in a salt and spice mixture before slowly cooking it over fragrant hardwood smoke. Typically sliced and fried until crisp, it is popular worldwide as a breakfast centerpiece, sandwich filling, or savory addition to soups.
Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Low
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1.5 kg Pork belly (1.5 kg)
- 3 tbsp Kosher salt (38 g)
- 0.25 cup Dark brown sugar (50 g)
- 1 tsp Curing salt (5.9 g)
- 1 tbsp Black pepper (7.4 g)
- 2 tbsp Maple syrup (39 g)
- Ingredients in total: 1.64 kg
- Weight lost in cooking: 501 g (mostly water boiling off)
- Net weight (cooked): 1.14 kg · 12 servings of about 95 g
Method
- Trim any loose, thin edges off the pork belly so it forms a neat, uniform rectangular slab.
- In a small bowl, stir together the kosher salt, dark brown sugar, pink curing salt, black pepper, and maple syrup until a damp, evenly mixed cure paste forms.
- Rub the cure paste thoroughly over all surfaces and sides of the pork belly slab until completely coated.
- Place the pork belly into a large sealable plastic bag, press out all excess air, seal tightly, and lay it flat in the refrigerator to cure for 7 days, turning the bag over once each day so the juices coat the meat evenly.
- After 7 days, take the pork belly out of the bag, rinse away all the curing rub under cold running water, and pat it completely dry with paper towels.
- Set the pork belly fat-side up on a wire rack over a baking sheet and refrigerate uncovered for 12 to 24 hours until the surface feels sticky to the touch.
- Prepare a smoker for indirect cooking with applewood or hickory chips, bringing the temperature to a low heat between 95°C and 110°C.
- Place the pork belly on the smoker grate fat-side up, cover, and smoke for 2 to 3 hours until a meat thermometer inserted into the thickest part reads 65°C.
- Transfer the smoked slab to a cutting board, allow it to cool completely to room temperature, then wrap it tightly in plastic wrap and chill in the refrigerator for at least 4 hours to firm up for slicing.
- Slice the chilled bacon slab with a sharp knife into your desired thickness, then cook the slices in a heavy skillet over medium heat for 3 to 4 minutes per side until the fat renders and the edges turn crisp and golden brown before serving alongside fried eggs or toast.
Nutrition
| Nutrient | Per serving (95 g) | Per 100 g |
|---|---|---|
| Calories | 673 kcal | 709 kcal |
| Protein | 11.4 g | 12 g |
| Water | 5.64 mL | 5.94 mL |
| Sodium | 1,483 mg | 1,561 mg |
| Total Carbohydrates | 6.67 g | 7.02 g |
| Total Fat | 66.3 g | 69.8 g |
| Sugar | 6.03 g | 6.35 g |
64 more nutrients
Carbohydrates
| Nutrient | Per serving (95 g) | Per 100 g |
|---|---|---|
| Added Sugar | 4.06 g | 4.28 g |
Minerals
| Nutrient | Per serving (95 g) | Per 100 g |
|---|---|---|
| Iron | 1.3 mg | 1.37 mg |
| Calcium | 17.2 mg | 18.1 mg |
| Magnesium | 12.8 mg | 13.4 mg |
| Potassium | 280 mg | 294 mg |
| Iodine | 2.5 mcg | 2.63 mcg |
| Phosphorus | 177 mg | 186 mg |
| Zinc | 2.19 mg | 2.3 mg |
| Chloride | 2,255 mg | 2,373 mg |
| Selenium | 13.9 mcg | 14.6 mcg |
| Copper | 0.11 mg | 0.12 mg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.2 mg | 0.21 mg |
| Molybdenum | 0.084 mcg | 0.088 mcg |
| Chromium | 0.13 mcg | 0.13 mcg |
Fats
| Nutrient | Per serving (95 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0.5 g | 0.53 g |
| Saturated Fat | 23.8 g | 25 g |
| Cholesterol | 111 mg | 117 mg |
| Monounsaturated Fat | 28.8 g | 30.3 g |
| Omega-3 Fatty Acids | 0.25 g | 0.26 g |
| Polyunsaturated Fat | 5.63 g | 5.93 g |
| Omega-6 Fatty Acids | 5 g | 5.27 g |
| DHA (Docosahexaenoic Acid) | 18.8 mg | 19.7 mg |
| EPA (Eicosapentaenoic Acid) | 12.5 mg | 13.2 mg |
| ALA (Alpha-Linolenic Acid) | 0.1 g | 0.11 g |
| Arachidonic Acid | 200 mg | 211 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 28.1 g | 29.6 g |
Fibre
| Nutrient | Per serving (95 g) | Per 100 g |
|---|---|---|
| Fiber | 0.16 g | 0.16 g |
| Soluble Fiber | 0.007 g | 0.008 g |
| Insoluble Fiber | 0.16 g | 0.16 g |
Vitamins
| Nutrient | Per serving (95 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0.75 mcg | 0.79 mcg |
| Vitamin D | 1 mcg | 1.05 mcg |
| Vitamin C | 0.13 mg | 0.14 mg |
| Folate (B9) | 7.68 mcg | 8.08 mcg |
| Niacin (B3) | 5.64 mg | 5.93 mg |
| Vitamin A | 0.17 mcg RAE | 0.18 mcg RAE |
| Thiamin (B1) | 0.56 mg | 0.59 mg |
| Vitamin B6 | 0.44 mg | 0.46 mg |
| Riboflavin (B2) | 0.25 mg | 0.27 mg |
| Pantothenic Acid (B5) | 0.89 mg | 0.94 mg |
| Vitamin E | 0.51 mg | 0.53 mg |
| Vitamin K | 1.01 mcg | 1.06 mcg |
| Biotin (B7) | 6.26 mcg | 6.59 mcg |
| Beta-Carotene | 1.91 mcg | 2.01 mcg |
Others
| Nutrient | Per serving (95 g) | Per 100 g |
|---|---|---|
| Choline | 62.7 mg | 66 mg |
| Leucine | 853 mg | 898 mg |
| Lysine | 977 mg | 1,029 mg |
| Polyphenols | 48.1 mg | 50.6 mg |
| Methionine | 263 mg | 277 mg |
| Oxalates | 0.95 mg | 1 mg |
| Threonine | 490 mg | 515 mg |
| Tryptophan | 144 mg | 152 mg |
| Valine | 584 mg | 615 mg |
| Flavonoids | 1.92 mg | 2.02 mg |
| Histidine | 390 mg | 410 mg |
| Lutein / Zeaxanthin | 0.002 mg | 0.002 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 472 mg | 497 mg |
| Purines | 75.3 mg | 79.3 mg |
Proteins
| Nutrient | Per serving (95 g) | Per 100 g |
|---|---|---|
| Isoleucine | 540 mg | 568 mg |
Additives
| Nutrient | Per serving (95 g) | Per 100 g |
|---|---|---|
| Sodium Nitrite / Nitrate | 30.8 mg | 32.4 mg |
| Red 3 (Erythrosine) | 0.099 mg | 0.1 mg |
| Red 40 (Allura Red) | 0.025 mg | 0.026 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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