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A toasted sandwich of two golden-brown bread slices with crisp, reddish-brown bacon visible between them, served cut in half.

Bacon Toastie Calories

Classic toasted sandwich with crispy bacon between slices of bread.

CALORIES · 100 G

290kcal

GI

55medium

POTASSIUM · 100 G

170mg

FIBER · 100 G

1.7g

Quick answer

1 piece (medium) of Bacon Toastie (120 g) has 348 calories. That works out to 290 calories per 100 g. It contains 33.6 g of carbs, 14.4 g of protein, 16.8 g of fat and 2 g of fiber. Its 12 µg of Selenium covers 22% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Bacon Toastie Nutrition Facts

Selected: 1 piece (medium) · 120 g

348

KCAL / 120G

Carbs

33.6g

· 12% DV

Protein

14.4g

· 29% DV

Fat

16.8g

· 22% DV

Fiber

2g

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 39% · Protein 17% · Fat 44%

Bacon Toastie nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories348 kcal
Total fat16.8 g22%
Saturated fat5.4 g27%
Trans fat0.08 g
Sodium828 mg36%
Total carbohydrate33.6 g12%
Fiber2 g7%
Protein14.4 g29%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Medium Bacon Toastie?

ServingAmountCalories
1 piece (medium)120 g348 kcal
1 slice (half)60 g174 kcal
1 piece (small)80 g232 kcal
100 g100 g290 kcal
1 serving (large)150 g435 kcal
1 piece (large)180 g522 kcal
2 piece (double)240 g696 kcal
1 piece (jumbo)240 g696 kcal

Calculated from 290 calories per 100 g.

Frequently Asked Questions About Bacon Toastie

What is a bacon toastie?

A bacon toastie is a hot sandwich made by toasting bread around cooked bacon, often with cheese. The filling is enclosed between the slices, so the bread turns crisp while the cheese, if used, melts inside.

How do you make a bacon toastie without a sandwich press?

Cook a bacon toastie in a frying pan: assemble the sandwich, place it in a lightly buttered pan, and press it gently with a spatula. Turn it once the underside is golden, then cook until the other side is crisp and the filling is hot.

Should bacon be cooked before it goes in a bacon toastie?

Yes, cook the bacon before assembling a bacon toastie. It crisps more reliably than raw bacon trapped between bread, and cooking it first lets you drain off excess fat before it reaches the sandwich.

What cheese goes best in a bacon toastie?

Cheddar is a classic choice for a bacon toastie because it melts well and its savoury flavour complements bacon. American-style cheese or mozzarella also works if you want a softer, stretchier filling.

What bread is best for a bacon toastie?

Sturdy sliced bread is best for a bacon toastie because it holds the filling without tearing and browns evenly. Sourdough gives a firmer, tangier sandwich, while soft white bread makes a more traditional, tender toastie.

Can you make a bacon toastie in an air fryer?

Yes, an air fryer can toast a bacon toastie. Secure the top slice with a toothpick if the circulating air tends to lift it, and check the sandwich as it cooks so the bread does not brown before the filling heats through.

How do you stop a bacon toastie from going soggy?

To keep a bacon toastie crisp, drain cooked bacon on paper towel and avoid adding wet ingredients such as juicy tomato directly against the bread. Toasting both outer sides thoroughly also helps the sandwich stay firm.

Can you prepare a bacon toastie ahead of time?

You can cook the bacon ahead, but assemble and toast the bacon toastie just before serving for the best texture. If you assemble it early, keep it chilled and expect the bread to soften slightly as it sits.

What can you serve with a bacon toastie?

Serve a bacon toastie with tomato soup, a simple salad, or pickles. Soup makes it a filling lunch, while a crisp salad or pickles balance the rich, salty bacon.

Can you reheat a bacon toastie the next day?

Yes, reheat a bacon toastie in a dry frying pan or oven until the centre is hot and the bread has crisped again. A microwave warms it quickly, but usually leaves the bread soft rather than toasted.

Bacon Toastie Vitamins & Minerals

Vitamins

B12

0.48µg · 20% DV

B3

3.12mg · 20% DV

B1

0.22mg · 18% DV

B5

0.6mg · 12% DV

Minerals

Sodium

828mg · 36% DV

Selenium

12µg · 22% DV

Phosphorus

132mg · 19% DV

Manganese

0.38mg · 17% DV

Potassium ⭐

204mg · 6% DV

Bacon Toastie Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

18
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bacon Toastie

To burn the 348 calories in 1 piece (medium) (120 g):

🚶

86min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

47min

Cycling

🏊

41min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Bacon Toastie?

A Bacon Toastie is a toasted sandwich with bacon tucked between slices of bread. The bread turns crisp and golden around the filling, while the bacon brings a savoury, smoky edge. It is a straightforward café-style bite rather than a dish with one clearly defined regional origin.

In the UK and Ireland, toasties are a familiar quick lunch or snack; elsewhere, they work just as well for breakfast or an easy meal. Serve a Bacon Toastie with tomato or a simple salad to balance its richness. It provides 12 g of protein per 100 g, and using less bacon or adding vegetables can make the sandwich feel lighter.

How Nutritious Is Bacon Toastie?

Nutrient density

Low

32/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

38/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Bacon Toastie Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Bacon Toastie Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Bacon Toastie Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Bacon Toastie Fat Profile

SATURATED

5.4g

MONOUNSATURATED

6.72g

POLYUNSATURATED

1.68g

⚖️

Omega 6:3 ratio 28.8:1

Above the ideal 4:1 (28.8:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.