You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

BLT sandwich

Add to my diary

BLT sandwich

Also known as: BLT · Bread & bakery · 200 g serving · 40 min total

Be careful

BLT bacon: đạm 14g, muối 820mg, bacon nitrit.

Lời khuyên: 1 lát bacon, nhiều cà chua–xà lách, mayo mỏng.

548 kcal per serving

Protein 21.9 g · Carbs 37.7 g · Fat 33.9 g · Fibre 2.9 g · Sugars 5.3 g · Sodium 1,963.8 mg

Where the calories come from

Where the calories come fromCalories: 16% protein, 28% carbohydrate, 56% fat. 548 kcal total.548kcal / serving
  • Protein21.93 g · 16%
  • Carbohydrate37.74 g · 28%
  • Fat33.9 g · 56%

Estimated, per 200 g serving.

Daily Value at a glance

Protein44 % % Daily Value
Fibre10 % % Daily Value
Sodium85 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 200 g Estimated

NutrientAmount% Daily Value
Energy547.6 kcal27%
Protein21.9 g44%
Carbohydrate37.7 g14%
of which net carbs (carbs minus fibre)34.8 g—
of which sugars5.3 g—
of which added sugars4.1 g8%
Fat33.9 g43%
of which saturated fat8.3 g42%
Fibre2.9 g10%
Sodium1,963.8 mg85%
Where the calories come from
Protein 16% · Carbohydrate 28% · Fat 56% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A145.0 µg RAE16%
Vitamin C6.0 mg7%
Vitamin D0.2 µg1%
Vitamin E1.4 mg9%
Vitamin K65.0 µg54%
Thiamin (B1)0.5 mg42%
Riboflavin (B2)0.2 mg15%
Niacin (B3)6.4 mg40%
Vitamin B60.3 mg18%
Folate (B9)61.2 µg15%
Vitamin B120.5 µg21%
Calcium79.6 mg6%
Iron1.8 mg10%
Magnesium39.8 mg9%
Phosphorus260.0 mg21%
Potassium460.0 mg10%
Zinc2.1 mg19%
Selenium38.2 µg69%
Copper0.2 mg22%
Manganese0.4 mg17%
Iodine60.0 µg40%
Cholesterol50.2 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 200 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 69 %; Vitamin K: 54 %; Thiamin (B1): 42 %; Niacin (B3): 40 %; Iodine: 40 %; Copper: 22 %Selenium69 %Vitamin K54 %Thiamin (B1)42 %Niacin (B3)40 %Iodine40 %Copper22 %
Health scoreHealth score 32 out of 100, rated Low.32/ 100
Low

Health score

32 / 100 · Low

Formula: protective index 47 + NOVA 4 adjustment (-10) + overall level (caution → -5) = 32, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy273.8 kcal14%
Protein11.0 g22%
Carbohydrate18.9 g7%
of which net carbs (carbs minus fibre)17.4 g—
of which sugars2.7 g—
of which added sugars2.0 g4%
Fat17.0 g22%
of which saturated fat4.1 g21%
Fibre1.5 g5%
Sodium981.9 mg43%
Where the calories come from
Protein 16% · Carbohydrate 28% · Fat 56% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A72.5 µg RAE8%
Vitamin C3.0 mg3%
Vitamin D0.1 µg1%
Vitamin E0.7 mg5%
Vitamin K32.5 µg27%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.1 mg8%
Niacin (B3)3.2 mg20%
Vitamin B60.2 mg12%
Folate (B9)30.6 µg8%
Vitamin B120.2 µg8%
Calcium39.8 mg3%
Iron0.9 mg5%
Magnesium19.9 mg5%
Phosphorus130.0 mg10%
Potassium230.0 mg5%
Zinc1.0 mg9%
Selenium19.1 µg35%
Copper0.1 mg11%
Manganese0.2 mg9%
Iodine30.0 µg20%
Cholesterol25.1 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Dairy-free
  • Low sugar

Allergens

  • egg
  • gluten

Ingredients

  • Bánh mì/đế bột mì — 70 g
  • Thịt xông khói — 44 g
  • Xà lách — 28 g
  • Cà chua — 36 g
  • Sốt mayonnaise — 16 g
  • Muối — 2 g
  • Dầu/mỡ — 4 g

How it is made

bake · Prep 15 min · Cook 25 min

Nướng bánh 170–220°C. NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Rau trong sandwich
  • Đạm 14g

Watch out for

  • Natri 820mg, bão hòa 7g
  • NOVA 4 bacon

Healthier swaps

Portion sizes

  • Piece — 200 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

548 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 8 min128 min
Running (steady run, 8 MET)≈ 56 min56 min
Cycling (moderate pace, 6 MET)≈ 1 h 15 min75 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

Club sandwichClub sandwichBread & bakery793 kcalP 36g · C 55g · F 47gper 280 g servingLimit this oneSmash burgerSmash burgerBread & bakery655 kcalP 33g · C 50g · F 36gper 280 g servingLimit this oneUruguayan chivitoUruguayan chivitoBread & bakery819 kcalP 58g · C 46g · F 44gper 350 g servingLimit this oneTuna meltTuna meltBread & bakery516 kcalP 22g · C 32g · F 34gper 180 g servingBe carefulChicken wrapChicken wrapBread & bakery625 kcalP 27g · C 41g · F 39gper 250 g servingEnjoy in moderationCompletoCompletoBread & bakery520 kcalP 15g · C 35g · F 37gper 220 g servingEnjoy in moderation