How many calories in a BLT with mayo?

A BLT sandwich, short for bacon, lettuce, and tomato, is a classic sandwich that is enjoyed by many. It is made up of crispy bacon, fresh lettuce, juicy tomato slices, and often a spread like mayonnaise. But how many calories are in a BLT with mayo? Let’s break it down.

Calories in Bacon

Bacon is often considered one of the most indulgent and calorie-dense sandwich ingredients. The number of calories in bacon can vary depending on the cut and preparation method.

Calories in Regular Sliced Bacon

Regular sliced bacon is what you typically find at the grocery store. For a standard slice of regular sliced bacon that is pan fried:

Calories per slice 43

So for 3 slices of regular pan fried bacon on a BLT, that would be about 129 calories just from the bacon.

Calories in Turkey Bacon

Turkey bacon is often chosen as a lower calorie alternative to regular pork bacon. For a typical slice of turkey bacon that is pan fried:

Calories per slice 25

3 slices of turkey bacon would add about 75 calories to the BLT.

Calories in Lettuce

Lettuce is one of the lowest calorie components of a BLT. The most common lettuce choices for a BLT are iceberg or romaine lettuce.

Calories in Iceberg Lettuce

A 1 cup serving of shredded iceberg lettuce contains:

Calories 10

For a BLT, you would likely use around 1-2 cups of shredded iceberg lettuce. So this contributes a minimal amount of 10-20 calories.

Calories in Romaine Lettuce

Romaine lettuce has slightly more calories than iceberg. 1 cup of shredded romaine contains:

Calories 8

Again, romaine lettuce provides very few calories to a BLT, around 8-16 calories for 1-2 cups.

Calories in Tomatoes

Fresh tomato slices are another low calorie component of the BLT. For 1 thick slice of tomato:

Calories 5

A BLT usually has 2-4 tomato slices. So tomatoes add about 10-20 calories to the sandwich.

Calories in Mayonnaise

Mayonnaise is often spread on a BLT, adding flavor, creaminess, and calories. The number of calories in mayo depends on the brand and if it is full fat or low fat mayo.

Calories in Regular Mayonnaise

For a tablespoon of regular full fat mayonnaise:

Calories 90

A BLT might have around 2-3 tablespoons of regular mayo. So mayo can add 180-270 calories to the sandwich.

Calories in Low Fat Mayonnaise

Choosing a low fat mayo can reduce the calorie count. For 1 tablespoon of low fat mayonnaise:

Calories 35

With 2-3 tablespoons of low fat mayo on a BLT, the mayo would add 70-105 calories.

Total Calories in a BLT with Mayo

Adding up the calories from each component, a BLT sandwich with regular mayonnaise contains approximately:

Bacon: 129 calories
Lettuce: 10-20 calories
Tomato: 10-20 calories
Mayo: 180-270 calories
Total: 329-439 calories

The total calories can vary based on your specific ingredient amounts and choices. But on average, a BLT sandwich with regular mayo contains about 350-400 calories.

Here is a summary of the calorie range if you pick lower calorie options:

Turkey bacon: 75 calories
Lettuce: 10-20 calories
Tomato: 10-20 calories
Low fat mayo: 70-105 calories
Total: 165-220 calories

Choosing turkey bacon and low fat mayo can bring the total down to about 200 calories for the sandwich.

Ways to Reduce Calories in a BLT

If you are looking for ways to lighten up a BLT, here are some tips:

– Use lower sodium turkey bacon or center cut bacon
– Opt for low-calorie mayo or limit to 1 tablespoon
– Stack with lots of lettuce and tomatoes
– Skip the mayo and use mustard or avocado instead
– Use lighter bread options like whole wheat or sourdough
– Opt for a BLT wrap or sandwich open-faced
– Load up with vegetable toppings like sprouts, cucumbers, peppers

Nutrition Benefits of a BLT

While the bacon does add saturated fat and sodium, a BLT can provide some valuable nutrition:

– Protein from the bacon to help fill you up
– Fiber from the lettuce and tomatoes
– Vitamin C from the tomatoes
– Vitamin K from the lettuce
– Iron from the lettuce
– Potassium from the tomatoes
– B Vitamins from the bacon

So don’t feel too guilty enjoying a tasty BLT in moderation as part of an overall healthy diet! Just balance it out with lots of fruits, vegetables, lean protein, and whole grains at other meals.


A bacon, lettuce and tomato sandwich contains an average of 350-400 calories, depending on your ingredient choices. Choosing lower calorie options like turkey bacon and low fat mayo can bring a BLT down to around 200 calories. While high in sodium and saturated fat, the BLT also provides protein, fiber, and vitamins. Enjoy this iconic sandwich in moderation as part of a balanced diet and active lifestyle.

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