PlateDiary.
Menu
Get PlateDiary
  1. PlateDiary
  2. Calories
  3. American & British food
  4. BLT

Calories · American & British

Calories in a BLT

A typical restaurant serving of a BLT (one café or diner BLT, no sides, about 180 g) is about 420 calories, usually 300–650.

Restaurant portions vary; this is a typical estimate, not a label. Also called bacon lettuce tomato sandwich, blt sandwich.

~420
BLT

The usual range

Drawn on one 0–2,000 scale shared by every dish page, so plates compare at a glance.

Protein, carbs and fat

  • Protein20 g
  • Carbs53 g
  • Fat14 g

One serving

Serving
one café or diner BLT, no sides
Weight
~180 g
Per 100 g
~231

The dish

About a BLT

A BLT is mostly toast and bacon, with mayo adding fat and lettuce and tomato adding very little. Thick-cut bacon and generous mayo push the number up.

What moves the number

Why one plate is 300 and another 650

  • Number of bacon strips
  • Mayo
  • Bread type and thickness

Ordering lighter

If you want a lighter plate

  • Ask for light mayo
  • Go for whole-grain toast
  • Pair it with salad instead of fries

Side by side

Next to other American & British dishes

American & British · typical restaurant servingAll about American & British food →

  • Hot dog~300one beef hot dog in a white bun with mustard · usually 250–650
  • Mac and cheese~340one restaurant side, roughly a heaped cup · usually 250–1,000
  • Clam chowder~350one bowl of New England chowder, about 1½ cups · usually 200–900
  • Sausage roll~350one bakery sausage roll in flaky pastry · usually 250–550
  • Caesar salad~400one starter salad with about 45 g of dressing · usually 250–800
  • Grilled cheese sandwich~400one grilled cheese on white bread · usually 300–750
  • BLT~420one café or diner BLT, no sides · usually 300–650
  • Onion rings~420one side order of 8 to 10 rings · usually 300–1,000
  • Grilled salmon~440one restaurant fillet, no sides · usually 300–650
  • French fries~490one restaurant side of fries · usually 250–700
  • Shepherd's pie~490one pub portion · usually 350–750
  • BBQ ribs~530a half rack of sauced pork ribs, about 6 ribs · usually 450–1,400

In PlateDiary

A rough number for the dishes you save — only if you want one.

Off unless you turn them on

Calories in PlateDiary are off unless you turn them on. Switch them on and, when PlateDiary AI reads your photo of the table, each dish gets one rough “~” number. Accept it or change it; a number you correct is remembered for that dish. With Calories off, the app looks exactly as it did before.

A read sends small pictures of the cut-out dishes, with the place's name as a hint — never the table photo, faces or your location. Calorie numbers never go to analytics, and nothing is written to a health app. PlateDiary AI starts with free tries; here is how it works.

Get PlateDiary

How these numbers were made

Method and sources

Last reviewed

Restaurant portions and cooking vary, so these are typical estimates for one serving, built from the sources below. Treat it as a rough number: your plate may land anywhere in the range.

If you manage a health condition, ask a doctor or registered dietitian.

AI helped draft this page; every number was checked against the sources.

  1. USDA FoodData Central (FNDDS 2021–2023) — Bacon, lettuce, tomato sandwich on white, FDC 2706979

Questions

Questions people ask.

How many calories are in a BLT?

A typical restaurant serving of a BLT (one café or diner BLT, no sides, about 180 g) is about 420 calories, usually 300–650. The number depends mostly on the portion and how it is cooked.

Is a BLT lighter than a club sandwich?

Usually: a diner BLT is about 420, against about 660 for a club sandwich, which adds a third slice of toast and turkey.

Does thick-cut bacon make a difference?

Yes. The bacon and mayo carry most of the fat, so thick-cut bacon and a heavy hand with mayo push a BLT toward 650.

What changes the calories in a BLT?

Number of bacon strips. Mayo.

How can I order a BLT lighter?

Ask for light mayo. Go for whole-grain toast.

Can PlateDiary show calories for the dishes I eat out?

Yes, if you want it to: calories in PlateDiary are off unless you turn them on. Switch them on and each dish you save from a photo of the table gets one rough “~” number you can accept or change.