⏱ 20 min totalBLT Salad
Per 1 serving · 292 g · 9 ingredients
of a 2,000 cal day
- Protein13g9% of calories
- Carbs16g11% of calories
- Fat54g80% of calories
At a glance
One serving of BLT Salad (292 g) has 601 calories, with 13 g of protein, 16 g of carbohydrates and 54 g of fat. Most of its energy comes from fat (80% of calories). It is high in protein (27% DV), Vitamin A (56% DV) and Vitamin K (132% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 38%, 71% and 21% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Vitamin A56%
- Vitamin K132%
- Thiamine32%
- Niacin27%
- Vitamin B627%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin C14%
- Vitamin E12%
- Riboflavin (B2)16%
- Pantothenic acid16%
- Choline12%
Watch
20%+ of the daily value
- Sodium38%
- Saturated fat71%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 ⅔ oz Bacon
2 tbsp Mayonnaise- ⅔ tbsp 2% milk
³⁄₁₆ tsp Garlic powder
0.02 tsp Black pepper- 🥄³⁄₁₆ dash Salt
³⁄₁₆ head Romaine lettuce
⅓ large whole Tomatoes
⅓ cup Croutons
Directions
- 1
Cook the bacon in a large skillet over medium-high heat, turning frequently until evenly browned, about 8-10 minutes. Drain, crumble, and set aside.
- 2
In a blender or food processor, blend the mayonnaise, milk, garlic powder, and black pepper until smooth. Season with salt to taste.
- 3
In a large salad bowl, combine the shredded lettuce, chopped tomatoes, crumbled bacon, and croutons. Toss with the dressing and serve immediately.
Vitamins & minerals
Amounts for 1 serving (292 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 500 μg | 56% |
| Vitamin C | 13 mg | 14% |
| Vitamin D | 0.5 μg | 3% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 158 μg | 132% |
| Thiamine | 0.4 mg | 32% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 4 mg | 27% |
| Vitamin B6 | 0.4 mg | 27% |
| Folate (B9) | 167 μg | 42% |
| Vitamin B12 | 0.5 μg | 21% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 64 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 72 mg | 7% |
| Iron | 2 mg | 25% |
| Potassium | 602 mg | 13% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 191 mg | 27% |
| Zinc | 1 mg | 14% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.3 mg | 13% |
| Selenium | 20 μg | 37% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 61 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 5,728 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.5 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,561 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 19 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 18 g | — |
| Proline | 1 g | — |
| Retinol | 19 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 15 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 601 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 114minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 85minSwimming laps
Common questions
How many calories are in BLT Salad?
One serving of BLT Salad (1 serving) has 601 calories, which works out to 205 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is BLT Salad high in protein?
It provides a solid 13 g of protein per serving (27% of the 50 g daily value), but protein supplies only 9% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is BLT Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in BLT Salad?
863 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in BLT Salad?
4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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