⏱ 15 min totalBLT Sandwich
Per 1 serving · 214 g · 5 ingredients
of a 2,000 cal day
- Protein14g13% of calories
- Carbs28g25% of calories
- Fat32g63% of calories
At a glance
One serving of BLT Sandwich (214 g) has 452 calories, with 14 g of protein, 28 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (28% DV), Vitamin A (30% DV) and Vitamin K (73% DV). Keep an eye on sodium and saturated fat, which provide 29% and 42% of the daily value.
High in
20%+ of the daily value
- Protein28%
- Vitamin A30%
- Vitamin K73%
- Thiamine34%
- Niacin30%
- Vitamin B625%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin E16%
- Riboflavin (B2)13%
- Vitamin B1211%
- Pantothenic acid15%
- Calcium12%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat42%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 slice Whole wheat bread
2 leaf outer Romaine lettuce
2 slice, medium Tomatoes
1 tbsp Mayonnaise
4 strip Bacon
Directions
- 1
Cook the bacon in a large, deep skillet over medium-high heat until evenly browned, about 10 minutes. Drain the bacon slices on a paper towel-lined plate.
- 2
Toast the slices of bread.
- 3
Arrange the cooked bacon, lettuce, and tomato slices on one slice of bread.
- 4
Spread mayonnaise on the other slice of bread. Bring the two pieces together to make a sandwich.
Vitamins & minerals
Amounts for 1 serving (214 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 268 μg | 30% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 87 μg | 73% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 5 mg | 30% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 106 μg | 27% |
| Vitamin B12 | 0.3 μg | 11% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 51 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 116 mg | 12% |
| Iron | 2 mg | 28% |
| Potassium | 473 mg | 10% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 217 mg | 31% |
| Zinc | 2 mg | 16% |
| Copper | 0.2 mg | 21% |
| Manganese | 1 mg | 59% |
| Selenium | 25 μg | 45% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 40 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,108 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,029 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 1 g | — |
| Retinol | 7 μg | — |
| Serine | 0.4 g | — |
| Starch | 16 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 9 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 452 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in BLT Sandwich?
One serving of BLT Sandwich (1 serving) has 452 calories, which works out to 211 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is BLT Sandwich high in protein?
It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 13% 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 Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 25% 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 Sandwich?
667 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in BLT Sandwich?
4.7 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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