The BLT (bacon, lettuce, and tomato sandwich) is a classic and delicious sandwich that has been popular for decades. But with ongoing debates about whether bacon is healthy or not, many people wonder – are BLTs actually good for you?
What’s in a BLT
A traditional BLT contains only a few main ingredients:
- Bacon – The B in BLT. Traditionally made from pork belly or back bacon.
- Lettuce – Usually leaf lettuce or romaine lettuce.
- Tomato – Sliced tomato.
- Bread – Traditionally white bread, but whole grain breads are also common.
- Mayonnaise – Often spread on one or both slices of bread.
Of course, variations on the traditional BLT abound, with additions like avocado, cheese, onions, sprouts, or herb spreads. But the essential ingredients are bacon, lettuce, tomato, and bread.
The nutritional profile of a BLT
To determine if BLTs are healthy, we need to look at the nutritional components of the sandwich:
Bacon
Bacon is high in saturated fat and sodium, which are considered unhealthy nutrients. The average slice of cooked bacon contains:
- 43 calories
- 3.5g fat
- 1.5g saturated fat
- 445mg sodium
- 2g protein
A single BLT can contain 4-6 slices of bacon, accounting for 172-258 calories, 14-21g fat, 6-9g saturated fat, and 1780-2670mg sodium.
Lettuce
Lettuce is low in calories and high in vitamins, minerals, and fiber. One cup of shredded leaf lettuce contains:
- 2.5 calories
- 0g fat
- 94mg potassium
- 12mg vitamin C
- 1g fiber
The lettuce on a BLT helps provide nutrients and fiber, while adding bulk and texture without many calories.
Tomatoes
Tomatoes are also low calorie and high in nutrients. One thick tomato slice contains:
- 5 calories
- 0g fat
- 12mg vitamin C
- 1g fiber
- Potassium, vitamin K
The tomato adds nutrients like vitamin C, potassium, and fiber to the BLT without adding many calories.
Bread
Traditional white bread has refined grains, which provide calories but few nutrients. One slice white bread has:
- 75 calories
- 1.5g fat
- 14g carbs
- 1g fiber
- 110mg sodium
Whole grain bread has more fiber, vitamins, and minerals compared to white bread. But all bread adds a substantial amount of carbs and calories to a BLT.
Mayonnaise
Mayonnaise is high in fat, including saturated fat. One tablespoon of regular mayonnaise contains:
- 94 calories
- 10g fat
- 1.5g saturated fat
Light mayonnaise has half the calories and fat of regular mayonnaise. Adding even a modest amount of mayo to a BLT can contribute significantly to its calorie, fat, and saturated fat contents.
Nutrition totals for a BLT
Adding up the components, a BLT made with 4 slices bacon, 2 tbsp mayonnaise, 2 slices white bread, 1 cup lettuce, and 2 tomato slices contains approximately:
| Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|
| 556 | 36g | 30g | 18g | 2317mg |
Using light mayonnaise and whole grain bread reduces the calories to around 503 and the fat to 30g. While not sky-high in any nutrient, the BLT does contain high amounts of sodium, fat, and calories for a single sandwich.
The pros of eating BLTs
Though high in calories, fat, and sodium, BLTs do have some nutritional benefits:
- Protein – From the bacon and bread, BLTs provide about 18g protein per sandwich.
- Vitamin C – The tomato and lettuce provide this essential vitamin.
- Potassium – The lettuce and tomato provide potassium.
- Fiber – The vegetables and whole grain bread add fiber.
- Flavors – The combination of smoky, salty, creamy, and fresh flavors is appealing.
- Convenience – BLTs are simple to assemble at home.
So while high in fat and sodium, the vegetables and protein also make BLTs more nutritious than many other fast food or convenience options.
The cons of eating BLTs
There are also several nutritional downsides of BLTs to consider:
- High in sodium – The bacon contributes the majority of the BLT’s very high sodium content.
- High in saturated fat – Most of the fat comes from the bacon and mayonnaise.
- Low in vitamins/minerals – Aside from vitamin C and potassium, BLTs are not high in micronutrients.
- Low in protein – Relative to the calorie and fat contents, BLTs are not a great source of protein.
The American Heart Association recommends limiting sodium to 1500mg per day and saturated fat to 13g per day. One BLT can provide a full day’s worth of sodium and saturated fat!
Health impact of BLT ingredients
Looking closely at the effects of each ingredient gives us more insight into the health impacts of eating BLTs.
Bacon
The bacon used in BLTs is the most controversial ingredient in terms of health effects. The saturated fat and sodium in bacon are linked to increased risk for heart disease and high blood pressure. The World Health Organization classified processed meats including bacon as carcinogenic, meaning intake is associated with increased cancer risk.
However, bacon is also a source of protein, zinc, iron, and B vitamins. From a mental health standpoint, the savoriness and texture of bacon can be very satisfying.
Lettuce
Leafy greens like lettuce are associated with numerous health benefits. Lettuce provides fiber, vitamin K, and antioxidants. Higher intakes of lettuce and greens are linked with lower risk of chronic illnesses including heart disease, diabetes, and several cancers.
Tomatoes
Tomatoes contain the antioxidant lycopene, which research shows may help reduce risk for prostate cancer in men. Tomatoes also provide vitamin C, potassium, folate, and vitamin K.
Bread
Refined bread adds a substantial amount of carbohydrate and calories to a BLT but little nutritive value. Whole grain bread is much higher in essential nutrients and fiber, promoting better heart health.
Mayonnaise
Mayonnaise is the main source of (unhealthy) saturated fat in a BLT. Regular mayo is linked to increased inflammation and heart disease risk. Using olive oil or avocado-based mayo would provide healthier mono- and poly-unsaturated fats.
How to make a healthier BLT
With some simple substitutions, it’s possible to enjoy a BLT that still tastes great while being much better for you:
- Use lower-sodium turkey or vegetarian bacon.
- Swap refined bread with whole grain bread.
- Use avocado instead of mayo.
- Pile on extra tomato, lettuce, and other veggies.
- Opt for lighter bacon cooking methods like baking instead of frying.
- Limit bacon to 1-2 slices per sandwich.
With these tweaks, you can feel better about enjoying an occasional BLT without all the unhealthy extras.
Healthiest ways to eat a BLT
To make your BLT as healthy as possible:
- Use 2 slices vegetarian or turkey bacon
- Choose whole grain bread
- Top with lettuce, tomato, avocado
- Spread with hummus instead of mayo
- Bake instead of frying the bacon
- Add sprouts, onions or other veggie toppings
This version maximizes the nutritious vegetables while limiting sodium, saturated fat, and calories. While not as traditional, a healthy BLT can still be very satisfying!
Conclusion
Traditional BLTs made with white bread, regular mayo, and fried bacon are high in calories, saturated fat, and sodium, and regular intake is likely bad for your heart health. But made with whole grain bread, lots of veggies, and healthier bacon, BLTs can be an occasional part of a balanced diet. Limiting intake of processed meats like bacon is wise, but the vegetables and flavors of a BLT can still be enjoyed as part of an overall healthy eating pattern.