⏱ 13 min totalClassic BLT
Per 1 serving · 218 g · 5 ingredients
of a 2,000 cal day
- Protein17g13% of calories
- Carbs69g50% of calories
- Fat23g38% of calories
At a glance
One serving of Classic BLT (218 g) has 551 calories, with 17 g of protein, 69 g of carbohydrates and 23 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (35% DV), Vitamin K (32% DV) and thiamine (83% DV). Keep an eye on sodium and saturated fat, which provide 44% and 28% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Vitamin K32%
- Thiamine83%
- Riboflavin (B2)44%
- Niacin46%
- Folate (B9)45%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin B617%
- Pantothenic acid16%
- Magnesium12%
- Zinc16%
Watch
20%+ of the daily value
- Sodium44%
- Saturated fat28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 slice, medium Sourdough bread
2 leaf inner Romaine lettuce
2 slice, medium Tomatoes
2 strip Bacon
1 tbsp Mayonnaise
Directions
- 1
Slice the tomato and pull apart lettuce leaves.
- 2
Cook bacon in a skillet over high heat or in the oven at 425°F for 8-10 minutes.
- 3
Toast the bread.
- 4
Assemble the sandwich with the cooked bacon, sliced tomato, lettuce, and mayonnaise.
Vitamins & minerals
Amounts for 1 serving (218 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 74 μg | 8% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 39 μg | 32% |
| Thiamine | 1 mg | 83% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 7 mg | 46% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 180 μg | 45% |
| Vitamin B12 | 0.2 μg | 6% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 30 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 77 mg | 8% |
| Iron | 5 mg | 67% |
| Potassium | 325 mg | 7% |
| Magnesium | 50 mg | 12% |
| Phosphorus | 185 mg | 26% |
| Zinc | 2 mg | 16% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 35% |
| Selenium | 42 μg | 76% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 40 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 808 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,029 μg | — |
| Lysine | 1 g | — |
| Maltose | 5 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 9 g | — |
| Proline | 2 g | — |
| Retinol | 5 μg | — |
| Serine | 1 g | — |
| Starch | 57 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 8 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 551 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 105minWalking (3.5 mph)
- 66minCycling (moderate)
- 46minRunning (6 mph)
- 78minSwimming laps
Common questions
How many calories are in Classic BLT?
One serving of Classic BLT (1 serving) has 551 calories, which works out to 253 calories per 100 g. That is about 28% of a 2,000-calorie day.
Is Classic BLT high in protein?
It provides a solid 17 g of protein per serving (35% 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 Classic BLT keto-friendly?
It is hard to fit into a strict keto diet. One serving has 65 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Classic BLT?
1020 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Classic BLT?
7.4 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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