BLT Sandwich Calories & Macros: Protein, Carbs, Fat per 100 g
BLT Sandwich macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: 160 g |
|---|---|---|
| Calories | 256 kcal | 410 kcal |
| Energy (kilojoules) | 1,071 kJ | 1,714 kJ |
| Protein | 8.6 g | 14 g |
| Fat | 16 g | 25 g |
| incl. saturated | 3.9 g | 6.2 g |
| Total carbohydrates | 20 g | 33 g |
| incl. sugars | 2.9 g | 4.6 g |
| incl. fiber | 1.4 g | 2.2 g |
| Salt | 1.2 g | 1.9 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
256 kcal (1,071 kJ) per 100 g · P/F/C 8.6/16/20 g
Serving (160 g) — 410 kcal (1,714 kJ) · Nutri-Score D
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
Is a BLT sandwich healthy?
Only in small amounts, and not every day. A BLT sandwich gets grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
For
- Protein: 14 g per serving — 25% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 1.9 g per serving — 38% of the 5 g a day the WHO sets as the maximum.
- Saturated fat: 6.2 g per serving — 31% of the 20 g daily reference intake.
A typical serving is 160 g: 410 kcal, 14 g protein, 25 g fat and 33 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
A BLT is bacon, lettuce and tomato on toast. The bacon and mayo supply most of the calories and salt; the vegetables add crunch.
protein 14%fat 56%carbs 30%
BLT Sandwich calories by weight, 50–300 g
150 g of BLT sandwich has 384 calories and 200 g has 512. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 128 | 4.3 / 7.9 / 10 | 0.7 |
| 100 g | 256 | 8.6 / 16 / 20 | 1.4 |
| 150 g | 384 | 13 / 24 / 31 | 2.1 |
| 160 g — typical serving | 410 | 14 / 25 / 33 | 2.2 |
| 200 g | 512 | 17 / 31 / 41 | 2.8 |
| 250 g | 640 | 22 / 39 / 51 | 3.5 |
| 300 g | 768 | 26 / 47 / 61 | 4.2 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
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: what else is in it
It has 2.2 g of fiber per serving — roughly 9% of the 25 g a day most adults fall short of.
How much movement is one serving?
A 160 g serving 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
Why swap: a BLT sandwich has a fair amount of saturated fat (3.9 g per 100 g), a fair amount of salt (1.2 g per 100 g), almost no fiber (1.4 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- 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.
- Tuna sandwich — 190 g, 405 kcal: −3.2 g saturated fat.
BLT Sandwich vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Margherita Pizza | 245 | 11 / 9 / 32 |
| Quesadilla | 248 | 14 / 12 / 23 |
| BLT Sandwich | 256 | 8.6 / 16 / 20 |
| Poutine | 260 | 3.3 / 14 / 30 |
| Curry Puff | 265 | 5.8 / 16 / 26 |
| Egg Rolls | 270 | 5.6 / 14 / 30 |
| Hot Dog | 275 | 10 / 15 / 26 |
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 160 g serving has 410 calories: 14 g protein, 25 g fat and 33 g carbs.
What are the macros of a 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 a 160 g serving.
How much fiber is in a BLT sandwich?
100 g of BLT sandwich has 1.4 g of fiber; a 160 g serving has 2.2 g — 9% of the 25 g a day the WHO recommends.
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