1 serving (150 grams) contains 400 calories, 15.0 grams of protein, 20.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
630.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.3 mg | 15% | |
| Sodium | 1261.8 mg | 54% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 7.9 g | ||
| protein | 23.7 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 473.2 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Blt
A BLT (bacon, lettuce, and tomato sandwich) is a classic American sandwich commonly enjoyed as a lunch or light dinner option. It typically consists of crispy bacon, fresh lettuce, and sliced tomatoes layered with mayonnaise on toasted bread. Originating from the early 1900s in the United States, the BLT gained popularity as convenience foods and quick meals became more common. Its nutritional profile includes moderate calories, protein, and fat due to the bacon and mayonnaise, as well as small amounts of fiber, vitamins, and minerals from the vegetables. Though generally considered a comfort food rather than a health food, its simplicity makes it versatile for customization to suit various dietary preferences.
Health Benefits
- Tomatoes provide vitamin C, which supports immune function and skin health.
- Lettuce contains fiber, aiding digestion and enhancing gut health.
- The protein in bacon contributes to muscle repair and maintenance.
Dietary Considerations
Selection and Storage
Store ingredients (bacon, lettuce, tomato) separately in airtight containers in the refrigerator for optimal freshness. Assemble the BLT just before consuming for best texture and taste.
Common Questions About Blt Nutrition
Is a BLT high in protein?
A BLT contains about 10 grams of protein per serving, primarily from the bacon. While it provides moderate protein, it is not considered a very high-protein food compared to options like grilled chicken or eggs.
Can I eat a BLT on a keto or low-carb diet?
A traditional BLT contains about 20 grams of carbohydrates, primarily from the bread, making it unsuitable for strict keto diets. However, you can adapt it for keto by using lettuce wraps or low-carb bread instead of regular bread.
What are the health benefits and concerns of eating a BLT?
A BLT provides a mix of protein, fats, and some fiber from the vegetables. However, it is high in sodium (533 mg per serving) and often includes processed bacon, which may contribute to heart disease if consumed excessively. Opting for nitrate-free bacon and whole-grain bread can make it a healthier choice.
What is a recommended portion size for a BLT sandwich?
A single BLT sandwich, often around 266 calories, is considered a standard portion. Pairing it with fresh vegetables or a light salad can create a more balanced meal while keeping portion sizes in check.
How does a BLT compare to other sandwiches like turkey or ham sandwiches?
Compared to a turkey sandwich, a BLT is typically higher in fat (13 grams vs. around 4-6 grams for turkey) due to the bacon, but lower in protein. It is also less lean than a ham sandwich and generally higher in sodium. If you’re looking for a healthier option, lean meats like turkey are typically better choices.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
