BLT vs Club Sandwich: Calories and Nutrition Compared (2026)
This comparison examines the nutritional differences between a BLT and a Club sandwich.
the Club sandwich has 15.4 g of protein, which is higher than the BLT's 9 g. The BLT contains 250 calories, while the Club sandwich has 257 calories.
The BLT and Club sandwich are popular choices in the sandwich category, each offering unique flavors and ingredients. This comparison highlights their nutritional profiles to help you make an informed choice.
What Is the Difference Between BLT and Club Sandwich?
A BLT is a sandwich made with bacon, lettuce, and tomato, typically served on toasted bread. It is known for its savory and fresh taste. A Club sandwich is a multi-layered sandwich that usually includes turkey or chicken, bacon, lettuce, tomato, and mayonnaise. It is often served with three slices of bread.
BLT vs Club Sandwich: Nutrition Side by Side
Below is a side-by-side comparison of the nutritional values of a BLT and a Club sandwich.
| Nutrient (per 100 g) | BLT sandwich | Club sandwich |
|---|---|---|
| Calories | 250 kcal | 257 kcal |
| Protein | 9 g | 15.4 g |
| Carbs | 28 g | 22.6 g |
| Sugar | 3 g | 5.0 g |
| Fat | 11 g | 11.8 g |
| Fiber | 1.8 g | 1.2 g |
| Sodium | 640 mg | 605 mg |
Which Is Better, BLT or Club Sandwich?
For weight loss: The BLT has 250 calories, while the Club sandwich has 257 calories, making the BLT slightly lower in calories.
For muscle and protein: The Club sandwich contains 15.4 g of protein, which is higher than the BLT's 9 g.
For low-carb or low-sugar: The BLT has 28 g of carbs and 3 g of sugar, while the Club sandwich has 22.6 g of carbs and 5 g of sugar.
How to Track BLT and Club sandwich Accurately
It's easy to misjudge portion sizes and macro content when comparing sandwiches, as ingredients can vary significantly. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use only and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g: BLT from Open Food Facts (aggregated plain entries), Club sandwich from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which sandwich has more protein?
The Club sandwich has 15.4 g of protein, while the BLT has 9 g of protein.
Which sandwich has fewer calories?
The BLT has 250 calories, whereas the Club sandwich has 257 calories.
What is the carbohydrate content of each sandwich?
The BLT contains 28 g of carbs, while the Club sandwich has 22.6 g of carbs.
How much sugar is in the BLT?
The BLT contains 3 g of sugar.
What is the fat content in the Club sandwich?
The Club sandwich has 11.8 g of fat.
What is the sodium level in each sandwich?
The BLT has 640 mg of sodium, while the Club sandwich has 605 mg.
Key Takeaways
- BLT: 250 calories
- Club sandwich: 257 calories
- BLT: 9 g protein
- Club sandwich: 15.4 g protein
- BLT: 28 g carbs
- Club sandwich: 22.6 g carbs
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