1 serving (100 grams) contains 231 calories, 10.9 grams of protein, 7.5 grams of fat, and 29.6 grams of carbohydrates.
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Nutrition Information
Calories |
231 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.5 g | 9% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 536 mg | 23% | |
| Total Carbohydrates | 29.6 g | 10% | |
| Dietary Fiber | 1.7 g | 6% | |
| Sugars | 3.7 g | ||
| protein | 10.9 g | 21% | |
| Vitamin D | 4 mcg | 20% | |
| Calcium | 127 mg | 9% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 201 mg | 4% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition data sourced from USDA FoodData Central
Food Attributes
Source of Calories
About Bacon lettuce tomato sandwich
The Bacon Lettuce Tomato (BLT) sandwich is a classic American dish rooted in simplicity and quality ingredients. Typically served on toasted bread, the BLT combines crispy bacon, fresh lettuce, and ripe tomatoes, often with mayonnaise for added creaminess. Its popularity grew throughout the early 20th century as an easy-to-make yet flavorful meal. Nutritionally, the BLT is a balanced mix of macronutrients: protein from bacon, fiber from lettuce and tomatoes, and carbohydrates from bread. However, its overall nutritional profile varies depending on bacon preparation, bread type, and spreads used. One standard BLT (on whole-grain bread with 3 slices of bacon) contains approximately 350-400 calories, 20g of protein, 15g of fat, and around 4g of dietary fiber.
Health Benefits
- Tomatoes are rich in lycopene, a powerful antioxidant that supports cardiovascular health.
- Lettuce provides folate, essential for red blood cell formation and DNA synthesis.
- Whole-grain bread offers dietary fiber, promoting digestive health and stabilizing blood sugar levels.
Dietary Considerations
Selection and Storage
Store ingredients like lettuce and tomatoes in the refrigerator and consume promptly after assembly to maintain freshness. Cook bacon to crispness and refrigerate leftovers within 2 hours.
Common Questions About Bacon lettuce tomato sandwich Nutrition
How many calories and protein are in a bacon lettuce tomato (BLT) sandwich?
A typical BLT sandwich made with white bread, 3 slices of bacon, lettuce, tomato, and mayonnaise contains approximately 400-500 calories and around 12-14 grams of protein. The exact nutritional values depend on the type of bread and bacon used.
Can I eat a bacon lettuce tomato sandwich on a low-carb or keto diet?
A standard BLT sandwich is not keto-friendly due to the bread, which is typically high in carbs. However, you can modify it for low-carb or keto diets by using lettuce wraps or low-carb bread substitutes while keeping the bacon, lettuce, and tomato.
Is a bacon lettuce tomato sandwich healthy?
While BLTs can offer some nutritional benefits like fiber from lettuce and tomatoes as well as protein from bacon, they can also be high in sodium, unhealthy fats, and calories depending on the bread, bacon, and mayonnaise used. Moderation and choosing whole grain bread or leaner bacon can make it a healthier option.
What is the recommended portion size for a BLT sandwich?
Typically, one BLT sandwich is considered a standard portion size. To make it a more balanced meal, consider pairing it with a side of vegetables or a light soup. Adjusting ingredients like mayonnaise or using whole grain bread can help control calorie intake.
How does a bacon lettuce tomato sandwich compare to a turkey club sandwich?
A turkey club sandwich generally contains more protein due to the inclusion of turkey slices alongside bacon. However, it often has higher calories and fat content due to additional ingredients like cheese or a triple layer of bread. BLTs are simpler and lighter but lower in overall protein.
