⏱ 15 min totalTempeh BLT (TLT)
Per 1 serving · 177 g · 6 ingredients
of a 2,000 cal day
- Protein9.8g7% of calories
- Carbs28g21% of calories
- Fat43g72% of calories
At a glance
One serving of Tempeh BLT (TLT) (177 g) has 524 calories, with 9.8 g of protein, 28 g of carbohydrates and 43 g of fat. Most of its energy comes from fat (72% of calories). It is high in Vitamin E (63% DV), Vitamin K (39% DV) and thiamine (94% DV). Keep an eye on sodium and saturated fat, which provide 27% and 21% of the daily value.
High in
20%+ of the daily value
- Vitamin E63%
- Vitamin K39%
- Thiamine94%
- Niacin27%
- Vitamin B620%
- Iron28%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin A14%
- Riboflavin (B2)15%
- Folate (B9)18%
- Calcium11%
- Magnesium13%
Watch
20%+ of the daily value
- Sodium27%
- Saturated fat21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tsp Mayonnaise
½ cup shredded Romaine lettuce
2 tbsp Canola oil
2 slice, medium Tomatoes
2 slice Whole wheat bread- 4 strip Meatless bacon
Directions
- 1
Toast the whole-wheat bread until golden and crispy.
- 2
Heat the vegetable oil in a skillet over high heat. Cook the tempeh bacon until lightly browned, about 2 to 4 minutes per side.
- 3
Spread mayonnaise on one side of each bread slice. Layer lettuce, a tomato slice, and the tempeh bacon on the mayonnaise side of one bread slice. Top with the remaining tomato slice and lettuce. Cover with the remaining slice of bread, mayonnaise-side down.
Vitamins & minerals
Amounts for 1 serving (177 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 122 μg | 14% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 10 mg | 63% |
| Vitamin K | 47 μg | 39% |
| Thiamine | 1 mg | 94% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 4 mg | 27% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 70 μg | 18% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 0.5 mg | 9% |
| Choline | 32 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 107 mg | 11% |
| Iron | 2 mg | 28% |
| Potassium | 331 mg | 7% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 151 mg | 22% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 20% |
| Manganese | 1 mg | 58% |
| Selenium | 16 μg | 29% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 40 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,420 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 1,029 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 23 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 13 g | — |
| Proline | 0.5 g | — |
| Retinol | 1 μg | — |
| Serine | 0.3 g | — |
| Starch | 16 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 8 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 524 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 99minWalking (3.5 mph)
- 63minCycling (moderate)
- 44minRunning (6 mph)
- 74minSwimming laps
Common questions
How many calories are in Tempeh BLT (TLT)?
One serving of Tempeh BLT (TLT) (1 serving) has 524 calories, which works out to 297 calories per 100 g. That is about 26% of a 2,000-calorie day.
Is Tempeh BLT (TLT) high in protein?
Not especially. It has 9.8 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Tempeh BLT (TLT) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tempeh BLT (TLT)?
610 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tempeh BLT (TLT)?
3.8 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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