BLT Sandwich

The BLT sandwich is a classic American lunch staple, famously composed of crispy bacon, fresh lettuce, and juicy tomato slices layered between toasted bread with mayonnaise. It's a simple yet satisfying combination that celebrates the harmony of salty, savory, and fresh flavors.

🍳 View the full BLT Sandwich recipe →

🍽️ Nutrition at a glance

A typical BLT is moderate to high in fat and sodium primarily from the bacon, while providing some protein and vitamins A and C from the lettuce and tomato. A standard sandwich usually ranges from 350 to 500 calories per serving.

Nutrition breakdown

Calories	450 kcal
Protein	20 g
Carbs	35 g
Fat	25 g
Fiber	2 g
Sugar	5 g
Sodium	1100 mg
Vitamin A	15% DV
Vitamin C	10% DV
Vitamin K	25% DV
Calcium	15% DV
Iron	15% DV
Potassium	300 mg
Selenium	25% DV
Niacin (B3)	20% DV

Per 1 sandwich (220 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the BLT is an icon of casual American cuisine, often seen as the ultimate comfort food and a test of a deli's quality. Nutritionally, it's a study in contrasts, pairing processed meat with fresh produce in a way that feels both indulgent and familiar.