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BLT calories

Blt, on white bread
243kcal
1 sandwich on white · 105 g, on white bread
19%protein
11.4 gProtein
31 gCarbs
7.9 gFat
How to burn off 243 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
On white bread · per 105 g
Calories243 kcal
Protein11.4 g
Carbohydrate31 g
Fat7.9 g
Saturated fat2.4 g
Cholesterol16 mg
Sodium547 mg
Potassium217 mg
Iron2.3 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 →

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Blt FAQs
How many calories are in a BLT?

About 243 calories for one BLT on white bread (105 g), or 240 on wheat bread. A 6-inch BLT sub (148 g) has 303.

Is a BLT good for weight loss?

One BLT on white is 243 calories with 11.4 g protein, 7.9 g fat and 547 mg sodium.

BLT on white vs wheat: which has fewer calories?

Per 100 g, a BLT on white has 231 calories and on wheat 229. Wheat has 3.4 g fiber per 100 g versus 1.7 g on white.

How much protein is in a BLT?

A BLT on white has 11.4 g protein and 31.2 g carbs per sandwich (105 g). On wheat it has 12.6 g protein.