BLT
The BLT is a classic American sandwich celebrated for its simple yet satisfying combination of crispy bacon, fresh lettuce, and juicy tomato, typically layered with mayonnaise on toasted bread. Its origins are tied to the early 20th century, evolving from traditional British tea sandwiches into the hearty, beloved staple it is today.
🍽️ Nutrition at a glance
A standard BLT is generally high in fat and protein due to the bacon and mayonnaise, while providing moderate carbohydrates from the bread. It offers key nutrients like protein, vitamin K from the lettuce, and lycopene from the tomato, with a typical serving containing roughly 400 to 600 calories.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 20 g |
| Carbs | 30 g |
| Fat | 28 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 1100 mg |
| Potassium | 350 mg |
| Vitamin A | 120 µg RAE |
| Vitamin C | 15 mg |
| Vitamin K | 60 µg |
| Calcium | 100 mg |
| Iron | 2.5 mg |
| Phosphorus | 200 mg |
| Selenium | 20 µg |
Per 1 sandwich (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
The BLT is culturally iconic for its representation of casual American comfort food and has inspired countless gourmet variations worldwide. Nutritionally, it's unique for balancing indulgent, savory elements with fresh produce, making it a surprisingly versatile canvas for both simplicity and culinary creativity.
