Bacon, lettuce, tomato sandwich on white
Common food
Photo: Wikipedia
A classic BLT sandwich is a crisp, savory, and refreshing bite where smoky, salty bacon meets cool, juicy tomato and crunchy lettuce, all held between soft, slightly sweet white bread. The contrast of textures—crunchy, soft, and juicy—makes it a textural delight. While not a nutritional powerhouse, it provides a quick source of energy and a modest amount of protein from the bacon.
Calorie split: 19% protein · 52% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People adore the BLT for its perfect balance of salty, smoky, and fresh flavors, and the satisfying crunch in every bite. It's a beloved, no-fuss comfort food that evokes a sense of casual, summery nostalgia and is endlessly customizable.
⚠️ Watch-outs & how to enjoy it better
The white bread and bacon can cause a rapid blood-sugar spike, and the sodium content is high. To counteract this, opt for whole-grain bread to add fiber, use leaner turkey bacon, and pair the sandwich with a side salad or vegetable soup to increase fiber and slow digestion.
Key benefits
- Quick and easy to prepare
- Provides a satisfying mix of textures
- Good source of quick energy from carbohydrates
- Contains lycopene from fresh tomatoes
- Offers a small amount of protein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first known published recipe for a BLT appeared in a 1929 British cookbook, but the sandwich's popularity exploded in the United States after World War II with the rise of home refrigeration and year-round lettuce availability.
Full nutrition (USDA data · scales with serving)
| Water | 49.7 g |
| Energy | 231 kcal |
| Protein | 10.9 g |
| Total lipid (fat) | 7.5 g |
| Carbohydrate, by difference | 29.7 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 3.7 g |
| Calcium, Ca | 128 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 131 mg |
| Potassium, K | 207 mg |
| Sodium, Na | 521 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 21.2 ug |
| Vitamin C, total ascorbic acid | 3.7 mg |
| Thiamin | 0.39 mg |
| Riboflavin | 0.18 mg |
| Niacin | 4.5 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 69.0 ug |
| Folic acid | 50.0 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 104 ug |
| Choline, total | 24.3 mg |
| Vitamin B-12 | 0.17 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 31.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 355 ug |
| Carotene, alpha | 12.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 541 ug |
| Lutein + zeaxanthin | 161 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 7.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.71 g |
| Fatty acids, total monounsaturated | 2.8 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 2.6 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 15.0 mg |
Amino acid profile (per 100g)
Estimated from Bacon, turkey, low sodium — USDA does not publish this profile for Bacon.
| Tryptophan | 0.19 g |
| Threonine | 0.65 g |
| Isoleucine | 0.52 g |
| Leucine | 1.3 g |
| Lysine | 1.5 g |
| Methionine | 0.47 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.53 g |
| Valine | 0.59 g |
| Arginine | 1.1 g |
| Histidine | 0.49 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.93 g |
| Proline | 1.1 g |
| Serine | 0.72 g |
FAQ
What makes a BLT different from a club sandwich?
A classic BLT contains only bacon, lettuce, and tomato. A club sandwich is a double-decker that typically includes three slices of bread, turkey or chicken, bacon, lettuce, tomato, and mayonnaise.
What's the best type of bread for a BLT?
While white bread is traditional, many prefer sourdough for its tangy flavor and sturdiness, or toasted whole-grain bread for added fiber and nuttiness that holds up well to juicy tomatoes.
How do I keep my BLT from getting soggy?
Toast the bread well, pat the tomato slices dry with a paper towel, and assemble the sandwich just before eating. Spreading a thin layer of mayonnaise on the bread creates a moisture barrier.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.31 kcal/g · 19% calories from protein · 1.7 g fiber · 3.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.52 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.