Calories in blt sandwich
A typical serving of blt sandwich provides about 414 calories. Here are the full macros and nutrition facts.
Per serving · 1 sandwich (180 g)
Calories
414kcal
Protein
15.3g
Carbs
36.4g
Fat
24.1g
Per 100 g
| Calories | 230 kcal |
| Protein | 8.5 g |
| Carbs | 20.2 g |
| Fat | 13.4 g |
| Saturated fat | 4.1 g |
| Fiber | 1.4 g |
| Sugars | 3.2 g |
| Sodium | 580 mg |
Data based on Open Food Facts and public nutrition databases.
An iconic sandwich named after its main ingredients: Bacon, Lettuce, and Tomato.
Nutritional benefits
- Provides lycopene from tomatoes
- Contains animal proteins
- Low in added sugars
How to prepare it
- 1.Use extra crispy bacon for contrast
- 2.Choose ripe seasonal tomatoes for maximum flavor
- 3.Toast bread slightly to prevent it from getting soggy from the tomato
Lighter alternatives
TLT (Tempeh BLT)
Vegan version with much less saturated fat
Turkey avocado sandwich
Replaces bacon with unsaturated fats and lean protein
Lettuce wrap BLT
Eliminates carbohydrates from the bread
Healthy tip
Use turkey bacon or reduce the number of slices to control saturated fats.
Frequently asked questions
What's the secret to a good BLT?
Ingredient quality; since there are so few, the tomato must be perfect and the bacon crispy.
What bread is recommended?
Toasted white sandwich bread is the standard, but sourdough is excellent.
Does it have anything else?
Mayonnaise is the only 'mandatory' condiment to bring all the flavors together.