BLT Sandwich Nutrition Facts (Calories, Protein, Sodium)
BLT sandwich nutrition facts in short: a classic BLT made with 2 slices of toasted white bread, 3 slices of turkey bacon, lettuce, 2 tomato slices and 1 tablespoon of mayonnaise has about 320 calories, 12 g protein, 18 g fat, 28 g carbs and 820 mg sodium. Made with beef bacon instead, the same sandwich comes to about 390 calories. These BLT sandwich nutrition facts are calculated from USDA FoodData Central, ingredient by ingredient, so you can adjust them to the way you build yours.
Quick answer
Turkey bacon BLT with mayo: about 320 calories, 12 g protein, 820 mg sodium. Beef bacon BLT with mayo: about 390 calories, 15 g protein, 1,090 mg sodium. Using mustard instead of mayo brings the turkey bacon version down to about 230 calories. Most of the sodium comes from the turkey or beef bacon.
BLT Sandwich Nutrition Facts by Ingredient
| Ingredient (amount) | Calories | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| White bread, toasted, 2 slices (44 g) | 130 | 4 g | 2 g | 24 g | 235 mg |
| Turkey bacon, cooked, 3 slices (24 g) | 90 | 7 g | 6 g | 1 g | 490 mg |
| Beef bacon (cured beef strips), cooked, 3 slices (34 g) | 150 | 11 g | 12 g | 0 g | 765 mg |
| Romaine lettuce, 1 outer leaf (28 g) | 5 | 0 g | 0 g | 1 g | 2 mg |
| Tomato, 2 medium slices (40 g) | 7 | 0 g | 0 g | 2 g | 2 mg |
| Mayonnaise, regular, 1 tbsp (14 g) | 95 | 0 g | 10 g | 0 g | 90 mg |
Turkey Bacon BLT vs Beef Bacon BLT
| Per sandwich | Turkey bacon BLT | Beef bacon BLT |
|---|---|---|
| Calories | 320 | 390 |
| Protein | 12 g | 15 g |
| Fat | 18 g | 24 g |
| Carbohydrates | 28 g | 27 g |
| Sodium | 820 mg | 1,090 mg |
Turkey bacon is the leaner choice by about 60 calories and 5 g of fat for three slices. Both are cured, so either one supplies most of the sandwich’s sodium.
Where the Calories in a BLT Come From
In the turkey bacon version, the bread supplies about 130 calories, the mayonnaise about 95 and the turkey bacon about 90. Lettuce and tomato add around 12 calories together. The mayonnaise is the easiest place to make a big change, because it is almost all fat.
BLT Sodium
At about 820 mg, a turkey bacon BLT provides roughly 36% of the 2,300 mg Daily Value for sodium (FDA: sodium in your diet); a beef bacon BLT is closer to 48%. Turkey bacon alone accounts for about 490 mg of the total. Choosing a lower-sodium turkey bacon, using two slices instead of three and skipping added salt on the tomato are the simplest ways to bring it down.
How Common Changes Affect BLT Calories
| Change | Effect per sandwich |
|---|---|
| Mustard instead of mayonnaise | About 90 fewer calories and 10 g less fat |
| Light mayonnaise instead of regular | About 60 fewer calories |
| 30 g mashed avocado instead of mayonnaise | About 45 fewer calories, plus 2 g fiber |
| Toasted whole-wheat bread instead of white | About 25 more calories, 4 g more protein and 2.5 g more fiber |
| A fourth slice of turkey bacon | About 30 more calories and 165 mg more sodium |
| A second tablespoon of mayonnaise | About 95 more calories and 10 g more fat |
| 1 tablespoon of butter on the bread | About 100 more calories |
Toasting the bread does not add calories by itself; the numbers change only when butter or oil goes on first.
Is a BLT Healthy?
A turkey bacon BLT is a moderate-calorie sandwich with a reasonable amount of protein, but it is low in fiber (about 2 g) and fairly high in sodium. Whole-wheat bread, extra lettuce and tomato, and a lighter spread make it more filling and more balanced. For comparison, a plain hamburger on a bun has about 350 calories (see hamburger and bun calories).
Tomato adds a little vitamin C and lycopene, and romaine adds vitamin A and folate, so a thicker layer of both is an easy upgrade. For another sandwich to make at home, try our open-faced roast beef sandwich.
If you track meals, log the BLT sandwich nutrition facts by ingredient rather than as one item: weigh the turkey bacon after cooking, count the actual slices of bread and measure the mayonnaise, because those three change the total far more than the lettuce or tomato do.
BLT Calories FAQ
How many calories are in a BLT?
About 320 calories for a turkey bacon BLT on toasted white bread with 1 tablespoon of mayonnaise, or about 390 with beef bacon.
How many calories are in a BLT without mayo?
About 230 calories with turkey bacon if you skip the mayonnaise or use mustard instead.
How much protein is in a BLT?
About 12 g with 3 slices of turkey bacon and about 15 g with 3 slices of beef bacon.
How much sodium is in a turkey bacon BLT?
About 820 mg, with roughly 490 mg from the turkey bacon and about 235 mg from the bread.
Does toasting the bread change BLT calories?
No. Toasting only removes some water. Spreading 1 tablespoon of butter on the bread before toasting adds about 100 calories.
What is the lowest-calorie way to make a BLT?
Use mustard or light mayonnaise, pile on extra lettuce and tomato, and use two slices of turkey bacon. That keeps it close to 200 to 250 calories.
Sources
Featured photo: Unsplash
