BLT sandwich calories range from 300 kcal (light) to 520 kcal (club style or Pret with avocado). This calculator covers 7 versions including Subway and Pret A Manger, with bacon rasher and mayo sliders that adjust calories in real time. Includes component breakdown showing bacon ...
+0 kcal vs base recipe
+0 kcal vs base recipe
TOTAL CALORIES
380
kcal · 19% of 2,000 kcal daily reference
% of 2,000 kcal/day (FDA/NHS daily reference value)
Classic (2 bread, 3 rashers) · 3 rashers · 1.5 tbsp mayo
NUTRITION FACTS · CLASSIC (2 BREAD, 3 RASHERS)
Based on USDA / NDNS data. Adjustments are estimates — actual values vary by recipe.
Exercise to burn 380 kcal
MET-based estimates for 70kg body weight.
COMPONENT BREAKDOWN — CLASSIC BLT (2 SLICES, 3 RASHERS)
White bread (2 slices, toasted)
~80 kcal per slice. Wholemeal is similar; sourdough or brioche adds 60–80 kcal more.
160 kcal
42%
Bacon (3 rashers, grilled)
~37 kcal per rasher when grilled — fat renders out and drips away during cooking.
111 kcal
29%
Mayonnaise (1 tbsp)
Full-fat mayo is calorie-dense. Light mayo is roughly half this per tablespoon.
94 kcal
25%
Lettuce (20g)
Virtually calorie-free — adds crunch and bulk.
3 kcal
1%
Tomato (40g, 2–3 slices)
18 kcal/100g — a minimal contributor.
7 kcal
2%
| Version | Calories | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Light (wholemeal, light mayo) | 300 kcal | 15g | 14g | 30g | 700mg |
| Subway BLT (6") | 380 kcal | 18g | 14g | 46g | 1040mg |
| Classic (2 bread, 3 rashers) | 380 kcal | 16g | 21g | 32g | 920mg |
| Extra Bacon (5 rashers) | 460 kcal | 21g | 27g | 32g | 1280mg |
| BLT with Avocado | 480 kcal | 17g | 30g | 38g | 950mg |
| Classic Toasted (club style, 3 bread) | 520 kcal | 22g | 30g | 42g | 1180mg |
| Pret A Manger Smoked Bacon & Avocado | 520 kcal | 21g | 32g | 38g | 1240mg |
Click any row to load into the calculator. Bacon and mayo sliders adjust on top of base values.
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Calories in BLT Sandwich · Light 300 kcal · Classic 380 kcal · Club style 520 kcal · Bacon ~37 kcal/rasher grilled · Mayo ~94 kcal/tbsp · Source: USDA / NDNS