Classic bacon, lettuce, and tomato (BLT) sandwich
The classic BLT is a beloved sandwich featuring crispy bacon, fresh lettuce, and juicy tomato, typically layered with mayonnaise on toasted bread. It's a staple of American casual cuisine, known for its simple yet satisfying combination of savory, creamy, and fresh flavors. The sandwich gained widespread popularity in the United States during the early to mid-20th century.
🍽️ Nutrition at a glance
A BLT is generally high in fat and sodium due to the bacon and mayonnaise, with a moderate amount of protein from the bacon and bread. It provides key nutrients like vitamin K from the lettuce and lycopene from the tomato, and a typical serving contains roughly 450-600 calories.
Nutrition breakdown
| Calories | 530 kcal |
| Protein | 18 g |
| Carbs | 35 g |
| Fat | 36 g |
| Fiber | 3 g |
| Sugar | 6 g |
| Sodium | 1250 mg |
| Vitamin K | 45 µg |
| Lycopene | 3 mg |
| Selenium | 18 µg |
| Phosphorus | 220 mg |
| Niacin (B3) | 4 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 0.8 mg |
| Choline | 35 mg |
Per 1 sandwich (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
The BLT is a cultural icon of summer in many regions, as it relies on the peak-season freshness of tomatoes. Nutritionally, it offers a contrast between the processed, high-sodium bacon and the fresh, nutrient-dense vegetables.
