OpenNutrition

AboutDownload
Bacon Lettuce Tomato Sandwich

Bacon Lettuce Tomato Sandwich

Everyday

The Bacon Lettuce Tomato (BLT) sandwich is a classic American lunch item featuring crispy pan-fried bacon, fresh lettuce, and ripe tomato slices layered between toasted bread spread with mayonnaise. This combination balances salty, smoky flavors from the bacon against the cool crunch of lettuce and juicy acidity of tomatoes, creating a signature textural contrast. While providing moderate protein from the bacon and vitamins A/C from the tomatoes, it tends to be high in sodium and saturated fats due to processed bacon and mayonnaise. The sandwich's enduring popularity stems from its simplicity and the harmonious interplay of warm, crispy elements with cool, fresh components.

Macro Impact

A 1 sandwich serving contains 391 calories, 15g protein, 37g carbs, and 20g fat.

Calorie Burn

How long would it take to burn off 391 calories?
Walking3.5 mph, moderate pace
1 hour 31 min
YogaModerate effort, gentle pace
1 hour 6 min
SwimmingModerate effort, freestyle
50 min
Biking12-14 mph, moderate effort
40 min
StairsStair climbing, moderate pace
45 min
Running5 mph (12 min/mile)
33 min

Nutrition Facts

Serving size1 sandwich (170 g)
Amount per serving
Calories391
% Daily Value*
Total Fat20g
25%
Saturated Fat8g
38%
Trans Fat0.3g
Polyunsaturated Fat3g
Monounsaturated Fat9g
Cholesterol68mg
23%
Sodium1020mg
44%
Total Carbohydrate37g
14%
Dietary Fiber4g
15%
Total Sugars5g
Includes Added Sugars3g
5%
Protein15g
Vitamin D0mcg
0%
Calcium170mg
13%
Iron3mg
14%
Potassium340mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
37 / 275 g
14%
Fiber
4 / 28 g
15%
Sugars
5 g
Added Sugars
3 / 50 g
5%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
20 / 78 g
25%
Monounsaturated
9 / 31 g
27%
Polyunsaturated
3 / 23 g
15%
Saturated
8 / 23 g
33%
Trans
0 g
Cholesterol
68 / 300 g
23%
Omega 3
0 / 5 g
4%
Omega 6
3 / 19 g
14%
Omega 9
9 g
Protein
Protein
15 / 80 g
19%
Amino Acids
Histidine
0 / 3 g
15%
Isoleucine
1 / 2 g
45%
Leucine
1 / 3 g
38%
Lysine
1 / 2 g
44%
Methionine
0 / 1 g
33%
Phenylalanine
1 / 2 g
40%
Threonine
1 / 1 g
53%
Tryptophan
0 / 0 g
75%
Valine
1 / 2 g
42%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
15%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
3 / 15 mg
23%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
1 / 2 mcg
21%
Folate
68 / 400 mcg
17%
Vitamin A
425 / 800 mcg
53%
Vitamin C
17 / 83 mg
21%
Vitamin D
0 / 15 mcg
0%
Vitamin E
3 / 15 mg
17%
Vitamin K
119 / 105 mcg
113%
Minerals
Calcium
170 / 1k mg
17%
Copper
0 / 1 mg
19%
Iron
3 / 13 mg
20%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
17%
Phosphorous
170 / 700 mg
24%
Potassium
340 / 3k mg
11%
Selenium
26 / 55 mcg
46%
Sodium
1k / 2.3k mg
44%
Zinc
2 / 10 mg
18%
Chromium
2 / 30 mcg
6%
Molybdenum
17 / 45 mcg
38%
Iodine
17 / 150 mcg
11%
Chlorine
1.5k / 2.3k mg
67%
Other
Ethyl Alcohol
0 g
Water
77 g
Caffeine
0 mg
Choline
68 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

    Disclaimer & Important Notices

    1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

    2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

    3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

    By using this database, you acknowledge and explicitly agree to these terms.

    © 2025 Snackbar Apps LLC