BLT Sandwich
Moderate nutritional value
Bacon, lettuce and tomato sandwich.
A BLT is a sandwich of crisp bacon, lettuce and sliced tomato on toasted bread spread with mayonnaise. It provides a fair amount of protein, but it is high in fat and sodium from the bacon and mayonnaise, and the white bread adds refined carbohydrate. Whole-grain bread, a thin layer of mayonnaise and an extra slice of tomato make it lighter.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 12g | 21.4% |
| Fat | 17g | 24.3% |
| Carbs | 18g | 6.0% |
| Simple Sugars | 6.3g | Estimate |
| Complex Carbs | 11.7g | Estimate |
| Water | 51g | 2.0% |
| Calories | 270 | 12.0% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 4.3 | g | 21.5% |
| Monounsaturated | 5.61 | g | 22.4% |
| Polyunsaturated | 6.38 | g | 49.1% |
| Omega-3 | 1.914 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 2 | mg | 0.2% |
| Omega-6 | 4.466 | g | Estimate |
| Trans | 0.06 | g | 3.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 5.59 | mg |
| Vitamin E | 0.69 | mg |
| Selenium | 19.6 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 22.7 | mcg | 2.5% |
| vitamin B1 | 0.231 | mg | 19.3% |
| vitamin B2 | 0.095 | mg | 7.3% |
| vitamin B3 | 3.29 | mg | 20.6% |
| vitamin B6 | 0.188 | mg | 11.1% |
| vitamin B9 | 16.9 | mcg | 4.2% |
| vitamin B12 | 0.256 | mcg | 10.7% |
| vitamin C | 5.59 | mg | 6.2% |
| vitamin D | 0.108 (4 IU) | mcg | 0.7% |
| vitamin E | 0.69 | mg | 4.6% |
| vitamin K | 19.9 | mcg | 16.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 61.4 | mg | 6.1% |
| iron | 0.835 | mg | 4.6% |
| magnesium | 20.5 | mg | 5.1% |
| phosphorus | 136 | mg | 19.4% |
| potassium | 267 | mg | 10.3% |
| sodium | 688 | mg | 29.9% |
| zinc | 1.05 | mg | 9.5% |
| copper | 0.088 | mg | 9.8% |
| manganese | 0.265 | mg | 11.5% |
| selenium | 19.6 | mcg | 35.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 412 | mg | 58.9% | 176% |
| Isoleucine | 530 | mg | 37.9% | 121% |
| Leucine | 927 | mg | 34.0% | 104% |
| Lysine | 825 | mg | 39.3% | 117% |
| Methionine | 460 | mg | 43.8% | 137% |
| Phenylalanine | 952 | mg | 54.4% | 159% |
| Threonine | 472 | mg | 45.0% | 129% |
| Tryptophan | 141 | mg | 50.4% | 146% |
| Valine limiting | 575 | mg | 31.6% | 98% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Bread slices 2
- Bacon 3 rashers
- Iceberg or romaine lettuce 2 leaves
- Tomato, sliced 1/2
- Mayonnaise 1 tbsp
- Salt and pepper to taste
Instructions
- 1
Fry the bacon in a skillet until crisp, then drain on paper towel.
- 2
Toast the bread slices until golden.
- 3
Spread mayonnaise generously on both slices.
- 4
Layer lettuce on one slice, then the tomato slices, and season with salt and pepper.
- 5
Add the crisp bacon on top of the tomato.
- 6
Close the sandwich, press gently, cut in half, and serve.