BLT vs Turkey Sandwich: Calories and Nutrition Compared (2026)
This comparison highlights key nutritional differences between a BLT and a turkey sandwich.
The turkey sandwich has 12.8 g of protein, which is higher than the 9 g in the BLT. The BLT has 250 calories, while the turkey sandwich has 232 calories.
The BLT and turkey sandwich are popular choices for sandwiches, each offering distinct nutritional profiles. This comparison examines their calories, protein, carbs, and other key nutrients.
What Is the Difference Between BLT and Turkey Sandwich?
A BLT is a sandwich consisting of bacon, lettuce, and tomato, typically served on toasted bread. It is known for its savory flavor and crispy texture. A turkey sandwich is made with sliced turkey breast, often accompanied by various toppings and condiments. It is a common choice for a lean protein option.
BLT vs Turkey Sandwich: Nutrition Side by Side
Below is a side-by-side comparison of the nutritional values of a BLT and a turkey sandwich.
| Nutrient (per 100 g) | BLT sandwich | Turkey sandwich |
|---|---|---|
| Calories | 250 kcal | 232 kcal |
| Protein | 9 g | 12.8 g |
| Carbs | 28 g | 23.3 g |
| Sugar | 3 g | 2.4 g |
| Fat | 11 g | 9.4 g |
| Fiber | 1.8 g | 1.5 g |
| Sodium | 640 mg | 792 mg |
Which Is Better, BLT or Turkey Sandwich?
For weight loss: The BLT contains 250 calories, while the turkey sandwich has 232 calories, making the turkey sandwich a slightly better option for weight loss.
For muscle and protein: The turkey sandwich provides 12.8 g of protein, which is higher than the BLT's 9 g, making it a better choice for muscle building.
For low-carb or low-sugar: The BLT has 28 g of carbs and 3 g of sugar, while the turkey sandwich has 23.3 g of carbs and 2.4 g of sugar, making the turkey sandwich lower in both.
How to Track BLT and Turkey sandwich Accurately
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How We Compiled These Numbers
The numbers provided 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), Turkey sandwich from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
The turkey sandwich has 12.8 g of protein, while the BLT contains 9 g of protein.
Which has fewer calories?
The turkey sandwich has 232 calories, while the BLT has 250 calories.
What is the sugar content in each sandwich?
The BLT contains 3 g of sugar, while the turkey sandwich has 2.4 g of sugar.
How much fat is in each sandwich?
The BLT has 11 g of fat, whereas the turkey sandwich contains 9.4 g of fat.
What are the fiber amounts in each sandwich?
The BLT has 1.8 g of fiber, while the turkey sandwich has 1.5 g of fiber.
What is the sodium content in both sandwiches?
The BLT contains 640 mg of sodium, while the turkey sandwich has 792 mg of sodium.
Key Takeaways
- BLT has 250 calories per 100 g.
- Turkey sandwich has 232 calories per 100 g.
- BLT contains 9 g of protein.
- Turkey sandwich contains 12.8 g of protein.
- BLT has 28 g of carbs.
- Turkey sandwich has 23.3 g of carbs.
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