Bacon Lettuce Tomato Calories: A Nutrient Guide 2025
People love the Bacon Lettuce Tomato burger at Waffle House. It’s also known as a BLT. It has two pieces of bread, crispy bacon, fresh lettuce, and ripe tomatoes in the middle. It is simple to make and tastes good.
Based on the type of bread and quantity of bacon, a BLT has between 400 and 500 calories. The bacon has the most calories. The tomato and lettuce, on the other hand, are low in calories but high in vitamins. A well-balanced diet is important, so having a BLT once in a while is fine as long as you live a healthy life.
What is Bacon Lettuce Tomato?
A bacon, lettuce, and tomato (BLT) sandwich is made with these three main ingredients:
- Bacon: Slices of cooked or crispy pork bacon.
- Lettuce: Usually crisp types like romaine or iceberg.
- Tomato: Ripe tomatoes sliced up and served right away.
Usually, these things are put between two pieces of warm bread, and mayonnaise is spread on top to make it taste better. A standard and popular choice is the BLT sandwich, which has savory, crunchy, and fresh ingredients that work well together. People all over the world eat it for a quick lunch or snack.
Bacon Lettuce Tomato Nutritional Information
| Nutrient | Amount | % Daily Value |
| Total Fat | 17.5 g | 68% |
| Saturated Fat | 3.8 g | 80% |
| Cholesterol | 21.3 mg | 17% |
| Sodium | 944.6 mg | 61% |
| Total Carbohydrate | 35 g | 13% |
| Dietary Fiber | 2 g | 8% |
| Protein | 12 g | _ |
Bacon Lettuce Tomato Calorie Burn Time
How long does it take to lose 375 to 460 calories? Based on moderate-intensity tasks, check out an idea of how long it will take:
| Activity | Duration |
| Brisk Walking | 40 mins |
| Jogging | 30 mins |
| Cycling | 30 mins |
| Swimming | 35 mins |
| Dancing | 35 mins |
| Strength Training | 40 mins |
Calorie Breakdown
| Macronutrients | Percentage |
| Fat | 27% |
| Protein | 22% |
| Carbohydrates | 51% |
How to Make it Healthier
- Choose Whole Grain or Low-Calorie Bread
- Replace regular pork bacon with turkey bacon or try plant-based bacon made from tempeh, tofu, or vegetables for a vegetarian option.
- Use light mayonnaise or a smaller amount.
- Increase the amount of lettuce and tomato for volume and nutrients.
- Avoid frying; instead, grill, bake, or microwave bacon to reduce the amount of fat.
FAQs
How many calories does a BLT have?
About 400 to 500 calories are in a BLT sandwich. The exact amount will vary on the bread, bacon, and mayo you use.
Is a BLT sandwich good for you?
It can be healthy if you use whole-grain bread and put a lot of lettuce and tomato on your BLT. It might not be as healthy if it has too much bacon and mayo.
What’s the best way to make a BLT sandwich light?
A turkey bacon or less bacon, whole grain bread, and little or no mayo can be used to make a low-calorie BLT. More cabbage and tomato will make it taste better and lower the number of calories.
Final Words
A breakfast food that many people like is a bacon Lettuce Tomato (BLT) sandwich. The sandwich comprises two pieces of bread, crispy bacon, fresh lettuce, and juicy tomato chunks. A BLT can add up quickly since bacon and mayonnaise are both high in calories. More whole-grain bread, less bacon or turkey bacon, and less mayonnaise or a lighter form of mayonnaise can make it healthier. There will be fewer calories, but you can still enjoy the great taste.