BLT vs Ham Sandwich: Calories and Nutrition Compared (2026)
A detailed comparison of BLT and Ham sandwich nutrition.
The BLT has 250 calories and 9 g of protein, while the Ham sandwich has 210 calories and 14.6 g of protein. the Ham sandwich is lower in calories and higher in protein.
When comparing a BLT and a Ham sandwich, understanding their nutritional profiles can help inform dietary choices. This analysis focuses on key metrics such as calories, protein, and carbohydrate content.
What Is the Difference Between BLT and Ham Sandwich?
A BLT is a sandwich made with bacon, lettuce, and tomato, typically served on toasted bread. It is known for its savory flavor and crispy texture. A Ham sandwich consists of ham placed between slices of bread, often accompanied by condiments and vegetables. It is a popular choice for a quick meal or snack.
BLT vs Ham Sandwich: Nutrition Side by Side
Below is a side-by-side comparison of the nutritional values of a BLT and a Ham sandwich.
| Nutrient (per 100 g) | BLT sandwich | Ham and cheese sandwich |
|---|---|---|
| Calories | 250 kcal | 210 kcal |
| Protein | 9 g | 14.6 g |
| Carbs | 28 g | 19.7 g |
| Sugar | 3 g | 2.5 g |
| Fat | 11 g | 8.1 g |
| Fiber | 1.8 g | 0.9 g |
| Sodium | 640 mg | 744 mg |
Which Is Better, BLT or Ham Sandwich?
For weight loss: The Ham sandwich contains 210 calories, which is 40 calories fewer than the BLT at 250 calories.
For muscle and protein: The Ham sandwich has 14.6 g of protein, which is significantly higher than the BLT's 9 g of protein.
For low-carb or low-sugar: The BLT contains 28 g of carbs and 3 g of sugar, while the Ham sandwich has 19.7 g of carbs and 2.5 g of sugar.
How to Track BLT and Ham sandwich Accurately
It's easy to misjudge portion sizes and macronutrient content, which can affect dietary decisions. 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 presented are rounded reference values for educational use and should not be considered medical advice. This comparison is based on a per-100g basis. Values are per 100 g: BLT from Open Food Facts (aggregated plain entries), Ham sandwich from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
The Ham sandwich has 14.6 g of protein, while the BLT has 9 g of protein.
Which has fewer calories?
The Ham sandwich has 210 calories, compared to the BLT's 250 calories.
What are the carbohydrate contents?
The BLT has 28 g of carbs, while the Ham sandwich contains 19.7 g of carbs.
How much fat is in each sandwich?
The BLT contains 11 g of fat, whereas the Ham sandwich has 8.1 g of fat.
What is the sodium content in each?
The BLT has 640 mg of sodium, while the Ham sandwich has 744 mg of sodium.
What is the sugar content in each sandwich?
The BLT contains 3 g of sugar, while the Ham sandwich has 2.5 g of sugar.
Key Takeaways
- BLT: 250 calories, 9 g protein, 28 g carbs, 3 g sugar, 11 g fat, 640 mg sodium.
- Ham sandwich: 210 calories, 14.6 g protein, 19.7 g carbs, 2.5 g sugar, 8.1 g fat, 744 mg sodium.
- Ham sandwich has 40 fewer calories than BLT.
- Ham sandwich has 5.6 g more protein than BLT.
- BLT has higher carbs than Ham sandwich.
- Ham sandwich has slightly lower sugar content than BLT.
Ready to Transform Your Nutrition Tracking?
Join millions who have transformed their health journey with Nutrola!