BLT Sandwich Calories & Macros: Protein, Carbs, Fat per 100 g
256 kcal per 100 g · Nutri-Score C
Serving (serving, 160 g) — 410 kcal · P/F/C 8.6/16/20 g
sugar: low saturated fat: medium salt: medium fiber: low
A BLT is bacon, lettuce and tomato on toast. The bacon and mayo supply most of the calories and salt; the vegetables add crunch.
BLT Sandwich macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 160 g |
|---|---|---|
| Calories | 256 kcal | 410 kcal |
| Protein | 8.6 g | 14 g |
| Fat | 16 g | 25 g |
| incl. saturated | 3.9 g | 6.2 g |
| Carbohydrates | 20 g | 31 g |
| incl. sugars | 2.9 g | 4.6 g |
| Fiber | 1.4 g | 2.2 g |
| Salt | 1.2 g | 1.9 g |
Values per 100 g as eaten, estimated from a typical recipe, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 14%fat 56%carbs 30%
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BLT Sandwich: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, fat level, oil in the pan. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pastrami sandwich | 176 | 13 / 3.7 / 22 |
| Reuben sandwich | 207 | 13 / 9.9 / 16 |
| Roast beef sandwich | 211 | 14 / 7.8 / 22 |
| Tuna sandwich | 213 | 11 / 9 / 22 |
| Chicken sandwich | 220 | 13 / 8.5 / 23 |
| Salmon sandwich | 220 | 11 / 9 / 23 |
| Egg and bacon sandwich | 250 | 12 / 13 / 21 |
| BLT sandwich | 256 | 8.6 / 16 / 20 |
Where the calories come from, ingredient by ingredient
Worked out from a typical recipe for one serving (serving, 160 g), so you can see what to cut back if you want it lighter.
| Ingredient | Grams | Kcal |
|---|---|---|
| Sandwich bread | 60 | 156 |
| Bacon, fried | 30 | 150 |
| Mayonnaise | 15 | 94 |
| Tomato | 40 | 8 |
| Leaf salad | 15 | 2 |
BLT Sandwich: nutrition highlights
A serving (serving, 160 g) provides 14 g of protein — about 25% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 2.2 g of fiber per serving — roughly 9% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, BLT sandwich gets a C: the middle of the scale — fine with an eye on portions. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
- A serving has 1.9 g of salt — 38% of the WHO's 5 g daily maximum.
How much movement is one serving?
One serving (serving, 160 g) is 410 kcal — roughly 2 h 14 min of easy walking or 51 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for BLT Sandwich
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Tuna sandwich — 190 g, 405 kcal: −3.2 g saturated fat.
- Chicken sandwich — 190 g, 418 kcal: −2.8 g saturated fat, +11 g protein.
- Roast beef sandwich — 190 g, 401 kcal: −3.2 g saturated fat, +12 g protein.
- Vegetable pakora — 210 g, 407 kcal: −3.5 g saturated fat, −1.7 g salt.
BLT Sandwich vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Chicken Shawarma | 215 | 11 / 11 / 18 |
| Fish and Chips | 232 | 10 / 12 / 21 |
| Margherita Pizza | 245 | 11 / 9 / 30 |
| Quesadilla | 248 | 14 / 12 / 21 |
| BLT Sandwich | 256 | 8.6 / 16 / 20 |
| Hot Dog | 275 | 10 / 15 / 25 |
| Pepperoni Pizza | 280 | 12 / 12 / 30 |
FAQ
How many calories are in 100 g of BLT sandwich?
100 g of BLT sandwich has 256 calories, with 8.6 g protein, 16 g fat and 20 g carbohydrates (1.4 g fiber).
How many calories are in a serving of BLT sandwich?
A serving (serving, 160 g) has 410 calories: 14 g protein, 25 g fat and 31 g carbs.
What are the macros of BLT sandwich?
Per 100 g: 8.6 g protein, 20 g carbs and 16 g fat. By calories that's about 14% protein, 30% carbs and 56% fat.
How long do you have to walk to burn a serving of BLT sandwich?
About 2 h 14 min of easy walking or 51 min of cycling for a 70 kg (154 lb) person — that's the 410 calories in one serving (serving, 160 g).
How do the calories in BLT sandwich change with the type and cooking method?
Per 100 g it ranges from 176 kcal (pastrami sandwich) to 256 kcal (blt sandwich); blt sandwich itself has 256 kcal.