1 serving (230 grams) contains 600 calories, 20.0 grams of protein, 35.0 grams of fat, and 50.0 grams of carbohydrates.
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Nutrition Information
Calories |
617.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.0 g | 46% | |
| Saturated Fat | 10.3 g | 51% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 41.2 mg | 13% | |
| Sodium | 1234.6 mg | 53% | |
| Total Carbohydrates | 51.4 g | 18% | |
| Dietary Fiber | 4.1 g | 14% | |
| Sugars | 8.2 g | ||
| protein | 20.6 g | 41% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 102.9 mg | 7% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 411.5 mg | 8% | |
* 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 Panera bread blt
The Panera Bread BLT is a classic sandwich featuring bacon, lettuce, tomato, and mayonnaise served on sourdough bread. Originating as an American staple, the BLT gained popularity for its simplicity and balanced flavor profile. Typically, this sandwich delivers a source of protein from bacon, fiber from lettuce and tomato, and carbohydrates from the bread. While delicious, its nutritional composition can be high in sodium from processed bacon and mayonnaise, and it may contain saturated fats. A standard Panera BLT can contain around 650 calories, offering approximately 20 grams of protein. It also provides small amounts of vitamins like Vitamin K from lettuce and Vitamin C from tomatoes, though it is not considered a nutrient-dense food overall.
Health Benefits
- Provides protein (approx. 20 grams per serving) which is essential for muscle repair and growth.
- Offers Vitamin K from lettuce, which supports blood clotting and bone health.
- Contains Vitamin C from tomatoes, an antioxidant that boosts immune health and supports skin integrity.
Dietary Considerations
Selection and Storage
Consume immediately or refrigerate in an airtight container for up to one day. To maintain texture, store bacon separately until ready to eat.
Common Questions About Panera bread blt Nutrition
How many calories and how much protein are in the Panera Bread BLT sandwich?
The Panera Bread BLT typically contains around 500-700 calories, depending on size and customization, and provides approximately 20g of protein. It also contains fat from the bacon and mayo, along with some carbohydrates from the bread.
Is the Panera Bread BLT sandwich suitable for a keto or low-carb diet?
The Panera BLT is not ideal for keto or strict low-carb diets as the bread contains a significant amount of carbohydrates, approximately 40-50g per serving. However, modifications such as substituting the bread for lettuce wraps can make it more keto-friendly.
What are the health benefits or concerns of eating a Panera Bread BLT?
The Panera BLT offers a good source of protein from the bacon and some fiber from vegetables like lettuce and tomato. However, it also contains processed meats, which are high in sodium and saturated fat, so it is best consumed in moderation if monitoring heart health or sodium intake.
What is the recommended portion size for the Panera Bread BLT sandwich?
A standard portion of the Panera BLT sandwich is one serving, which is typically filling for one person. For fewer calories, consider sharing the sandwich or pairing half with a healthier side such as a salad or soup.
How does the Panera Bread BLT sandwich compare to other Panera sandwich options?
The Panera BLT is lighter in protein compared to options like the Bacon Turkey Bravo, but it has fewer calories than some heavier sandwiches such as the Chipotle Chicken Avocado Melt. It is a simple option with fewer ingredients, making it a balanced choice for those seeking a more straightforward meal.
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.
