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Tempeh BLT Sandwich

Tempeh BLT Sandwich

Everyday

The Tempeh BLT Sandwich is a plant-based adaptation of the classic bacon sandwich, featuring marinated and pan-fried tempeh as a protein-rich bacon alternative. Made from fermented soybeans, tempeh provides a firm, meaty texture and delivers complete protein, fiber, and gut-friendly probiotics while replicating smoky umami flavors. Served on toasted bread with crisp lettuce, ripe tomato, and dairy-free mayo, this vegan version maintains the signature crunch and balanced flavors of traditional BLTs with enhanced nutritional density.

Macro Impact

A 1 sandwich serving contains 426 calories, 20g protein, 45g carbs, and 21g fat.

Calorie Burn

How long would it take to burn off 426 calories?
Walking3.5 mph, moderate pace
1 hour 39 min
YogaModerate effort, gentle pace
1 hour 12 min
SwimmingModerate effort, freestyle
55 min
Biking12-14 mph, moderate effort
44 min
StairsStair climbing, moderate pace
50 min
Running5 mph (12 min/mile)
36 min

Nutrition Facts

Serving size1 sandwich (263 g)
Amount per serving
Calories426
% Daily Value*
Total Fat21g
27%
Saturated Fat11g
53%
Trans Fat0g
Polyunsaturated Fat4g
Monounsaturated Fat7g
Cholesterol0mg
0%
Sodium939mg
41%
Total Carbohydrate45g
16%
Dietary Fiber8g
28%
Total Sugars10g
Includes Added Sugars1g
3%
Protein20g
Vitamin D0mcg
0%
Calcium176mg
14%
Iron5mg
28%
Potassium800mg
17%

* 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
45 / 275 g
16%
Fiber
8 / 28 g
28%
Sugars
10 g
Added Sugars
1 / 50 g
3%
Soluble Fiber
3 g
Insoluble Fiber
5 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
21 / 78 g
27%
Monounsaturated
7 / 31 g
21%
Polyunsaturated
4 / 23 g
17%
Saturated
11 / 23 g
45%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
6%
Omega 6
4 / 19 g
20%
Omega 9
7 g
Protein
Protein
20 / 80 g
25%
Amino Acids
Histidine
1 / 3 g
17%
Isoleucine
1 / 2 g
55%
Leucine
2 / 3 g
50%
Lysine
1 / 2 g
51%
Methionine
0 / 1 g
29%
Phenylalanine
1 / 2 g
44%
Threonine
1 / 1 g
66%
Tryptophan
0 / 0 g
83%
Valine
1 / 2 g
50%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
34%
Riboflavin, B2
0 / 1 mg
33%
Niacin, B3
8 / 15 mg
53%
Pantothenic Acid, B5
1 / 5 mg
26%
Pyridoxine, B6
1 / 1 mg
40%
Biotin, B7
5 / 30 mcg
18%
Cobalamin, B12
0 / 2 mcg
0%
Folate
66 / 400 mcg
16%
Vitamin A
263 / 800 mcg
33%
Vitamin C
13 / 83 mg
16%
Vitamin D
0 / 15 mcg
0%
Vitamin E
4 / 15 mg
26%
Vitamin K
53 / 105 mcg
50%
Minerals
Calcium
176 / 1k mg
18%
Copper
1 / 1 mg
58%
Iron
5 / 13 mg
38%
Magnesium
66 / 370 mg
18%
Manganese
1 / 2 mg
38%
Phosphorous
316 / 700 mg
45%
Potassium
800 / 3k mg
27%
Selenium
16 / 55 mcg
29%
Sodium
939 / 2.3k mg
41%
Zinc
2 / 10 mg
25%
Chromium
5 / 30 mcg
18%
Molybdenum
8 / 45 mcg
18%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
118 g
Caffeine
0 mg
Choline
39 mg
Taurine
0 mg

References

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

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