BLT sandwich calories come to 243 for one sandwich (105 g) on white bread, or 231 per 100 g. Carbs from the bread supply 52% of those calories and protein only 19%. The number to notice is sodium: 547 mg, or 24% of the daily value, in a sandwich that covers just 12% of daily calories.
243kcal
1 sandwich · 105 g, bacon, lettuce, tomato on white
19%protein
11.4 gProtein
31 gCarbs
7.9 gFat
How to burn off 243 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Bacon, lettuce, tomato on white · per 105 g
Calories
243 kcal
Protein
11.4 g
Carbohydrate
31 g
Fat
7.9 g
Saturated fat
2.4 g
Cholesterol
16 mg
Sodium
547 mg
Potassium
217 mg
Iron
2.3 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
BLT sandwich: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 sandwich (105 g)
243
11.4 g
31.2 g
7.9 g
547 mg
12%
On wheat (105 g)
240
12.6 g
28.9 g
8.1 g
541 mg
12%
6 inch sub (148 g)
303
14.9 g
39.5 g
9.5 g
524 mg
15%
100 g
231
10.9 g
29.7 g
7.5 g
521 mg
12%
3 × 1 sandwich (105 g)
728
34.3 g
1,641 mg
5 × 1 sandwich (105 g)
1,213
57.2 g
2,735 mg
One BLT is 243 calories; the bread size moves it most
A standard BLT on white bread weighs 105 g and comes to 243 calories, about 12% of the daily value. That is a light lunch on paper. It carries 11.4 g of protein, 31.2 g of carbs and 7.9 g of fat, so for many people it sits closer to a large snack than a full meal.
Size is where the total climbs. A 6 inch sub version weighs 148 g and reaches 303 calories with 39.5 g of carbs. Two regular sandwiches come to 485 calories and 22.9 g of protein, which is a fair restaurant lunch. Three reach 728, and at that point the BLT is no longer the light option.
Swapping white for wheat barely changes the count: 240 calories versus 243 for the same 105 g. The real gain on wheat is fiber, which doubles from 1.8 g to 3.6 g. If you want the sandwich to hold you longer, that swap is worth more than chasing a few calories.
Carbs bring 52% of the calories, protein lags at 19%
Per 100 g a BLT has 29.7 g of carbs, 10.9 g of protein and 7.5 g of fat. In calorie terms that is 52% carbs, 29% fat and 19% protein. The bread does most of the work here, not the bacon.
The fat share is lower than the name suggests. Saturated fat is 2.3 g per 100 g, and cholesterol only 15 mg. A few strips of bacon spread across two slices of bread with lettuce and tomato do not turn this into a heavy sandwich. Sugar stays low too, at 3.9 g per sandwich.
Protein is the weak spot. One sandwich gives 11.4 g, which is 23% of the daily value. If protein matters to you, the wheat version edges up to 12.6 g, and the 6 inch sub reaches 14.9 g. None of them is a protein-first meal, so plan the rest of the plate with that in mind.
Sodium is the row to watch
One sandwich holds 547 mg of sodium, 24% of the daily value, while supplying only 12% of daily calories. That gap is the main nutritional catch. Per 100 g the figure is 521 mg, so even a small BLT is a salty food for its size.
Portions make it climb fast. Two sandwiches bring 1,094 mg, three reach 1,641 mg, and five would hit 2,735 mg, well past the daily value. Wheat bread does not help much here: 541 mg versus 547 mg. The 6 inch sub has 524 mg, or 23% of the daily value.
If you watch sodium, the rest of the day is where you make room. Pair the BLT with unsalted sides such as fruit or a plain salad, and skip chips or pickles alongside it. Potassium is modest at 207 mg per 100 g, so the sandwich alone does not balance the plate.
A BLT needs a filling side to work as lunch
At 243 calories and 11.4 g of protein, a single BLT leaves room in most lunch budgets. The question is whether it keeps you full. With 1.8 g of fiber on white bread, it may not do that on its own.
Adding a side with protein and fiber fixes both gaps without doubling the sandwich. A cup of bean soup, a Greek yogurt or a handful of nuts does more for fullness than a second BLT, which would add another 243 calories and more salt.
Easy upgrades on the sandwich itself: wheat bread for the extra fiber, more lettuce and tomato, and a light hand with mayonnaise. BodyPal can log a BLT from a photo, which helps when your bread size or bacon count differs from the standard 105 g version.
How does BLT sandwich compare?
Here is how a BLT stacks up against three other deli sandwiches, per 100 g and per usual serving.
Verdict: For the lowest total and the least salt, pick the BLT: 243 calories per sandwich and 521 mg of sodium per 100 g, well under the club's 769 mg and the cheese sandwich's 853 mg. For staying full, the club sandwich wins with 15.1 g of protein per 100 g for about the same calories.
BLT sandwich FAQs
How many calories are in a BLT sandwich?
About 243 calories for one BLT sandwich on white bread (105 g). The same sandwich made on wheat bread is 240 calories.
Is a BLT sandwich good for weight loss?
One BLT is 243 calories with 11.4 g protein and 7.9 g fat, which is less than the 303 calories in a 6 inch BLT sub.
BLT vs club sandwich: which has more calories?
Per 100 g a BLT on white is 231 calories and a club sandwich on white is 222, so they are close, but the club has more protein at 15.1 g per 100 g against 10.9 g.
How much protein is in a BLT sandwich?
A 105 g BLT sandwich has 11.4 g protein, 31.2 g carbs and 7.9 g fat. Per 100 g that is 10.9 g protein.
How many calories are in two BLT sandwiches?
Two standard BLTs on white bread come to 485 calories, with 22.9 g of protein and 1,094 mg of sodium. That sodium figure is close to half the daily value, so two make a salty lunch.
Does a BLT on wheat bread have fewer calories?
Barely. A BLT on wheat has 240 calories versus 243 on white for the same 105 g. Wheat does double the fiber to 3.6 g and adds a little protein, 12.6 g versus 11.4 g.
How much sodium is in a BLT?
A standard BLT holds 547 mg of sodium, 24% of the daily value. Per 100 g it is 521 mg. That is a lot for a sandwich that supplies only 12% of daily calories.
How many calories are in a 6 inch BLT sub?
A 6 inch BLT sub weighing 148 g has 303 calories, 14.9 g of protein and 39.5 g of carbs. That is 15% of the daily value for calories and 23% for sodium.
How much fat is in a BLT?
One BLT has 7.9 g of fat, and fat supplies 29% of its calories. Saturated fat is 2.3 g per 100 g, a moderate amount for a sandwich built around bacon.
