Au Bon Pain Extra Bacon BLT Calories and Nutrition

The Extra Bacon BLT from Au Bon Pain is made with six slices of bacon, tomatoes, mixed green lettuce leaves, and mayo. It’s served on a baguette roll.

One sandwich has 510 calories, 24 grams fat, 54 grams carbohydrates, and 17 grams protein.

This is your guide to the nutritional information, ingredients, and allergens in Au Bon Pain’s Extra Bacon BLT.

As a bonus, read through to the end of this report for a comparison of the nutrition facts for popular fast food BLT sandwiches.

Au Bon Pain BLT Nutritional Information

Daily Value

Daily value (%DV) illustrates how much of a specific nutrient is in the sandwich, relative to the recommended daily limit. Use %DV to compare foods and select the best option for your dietary goals.

Review the chart below which shows that the Extra Bacon BLT sandwich is high in saturated fat.

Serving size: 1 Sandwich

% DAILY VALUE

Use %DV to determine if the level of nutrients in a food is low (5% or less) or high (20% or more).

	%DV	Level
Saturated Fat	35%	HIGH
Sodium	61%	HIGH

%DV based on 2,000 calories

Calories

There are 510 calories in Au Bon Pain’s Extra Bacon BLT sandwich.

Here is a summary of calories by macronutrient, per serving:

220 calories from fat
220 calories from total carbs
70 calories from protein

BLT sandwich from Au Bon Pain with chart of calories by macronutrient.

Dietary fats and carbohydrates each contribute about 43% of total calories. The remaining 14% of calories is derived from protein.

Au Bon Pain BLT

% calories from fat, carbs and protein

Calories

CALORIES FROM fat

43%

CALORIES FROM CARBS

43%

CALORIES FROM Protein

14%

The summary of calories by macronutrient is a rounded estimate based on standard formulations and an analysis of nutrition facts provided by Au Bon Pain. Actual calories in your meal may vary as a result of how the BLT is prepared and due to natural variations in food products.

60 calories from saturated fat

FITNESS TIME TO BURN 510 CALORIES

Run 40 minutes
Walk 2 hours 45 minutes
Swim 1 hour 15 minutes

Estimate based on moderate level of activity by an adult with average BMI.

Nutrition Facts

Here is a summary of the full nutrition facts for Au Bon Pain’s Extra Bacon BLT sub.

Amount per 1 Sandwich

Red indicates %DV is high.

Calories

510

		%DV
Total Fat	24g	37%
Saturated Fat	7g	35%
Trans Fat	0g
Cholesterol	45mg	15%
Sodium	1470mg	61%
Carbohydrates	54g	18%
Dietary Fiber	1g	4%
Total Sugars	3g
Protein	17g

%DV based on a 2,000 calorie diet. Calorie needs vary and your %DV may be higher or lower. Provided for informational purposes only. Consult with your physician for dietary or healthcare advice.

The amount of total dietary fat per serving is high. The 24 grams of fat contribute 220 calories.
7 grams of saturated fat is high. The FDA suggests “saturated fat is a nutrient to get less of.”
The sodium content in one sandwich is high. There is more than 1,450 mg sodium per serving, a 61% daily value.

Despite the high fat content, the Extra Bacon BLT sandwich is one of the lowest calorie options on Au Bon Pain’s Signature Hot Sandwiches Menu. The Newport Turkey, Toasted Chicken & Avocado, and Smoky BBQ Chicken Melt have more calories than the Extra Bacon BLT.

Total Fat

A standard serving of the sandwich contains 24 grams total fat, including 7 grams saturated fat. That is high.

The amount of total fat is 37% of the recommended daily limit (based on a 2,000 calorie diet).

Saturated Fat is High

There are 7 grams of saturated fat in one sandwich, a 35% daily value.

Dietary Guidelines for Americans recommend limiting calories from saturated fat to less than 10% of total calories.

To that end, take note that there are about 60 calories from saturated fat alone.

SUMMARY OF FAT PER SERVING

220 calories from dietary fats
43% of total calories
60 calories from saturated fat
Zero trans fat

BLT sandwich from Au Bon Pain with summary nutrient info.

Sodium

Au Bon Pain’s bacon, lettuce, and tomato sandwich contains 1,470 milligrams of sodium. That is more than 60% of the recommended daily limit.

Au Bon Pain BLT sandwich with list of ingredients.

Check Au Bon Pain menu with prices and nutrition

Extra Bacon BLT Ingredients and Allergens

This sandwich is made with six slices of smoked bacon. It’s topped with tomatoes, leafy greens, and mayonnaise, and served on a toasted baguette.

Here are the ingredients in the Extra Bacon BLT sandwich from Au Bon Pain.

Ingredients

Baguette

Enriched Flour, Water, Salt, Palm Oil, Yeast, Dough Conditioner

Enriched Flour includes wheat flour, malted barley flour, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, and folic acid.
Dough Conditioner is made with wheat flour, malted barley flour, sunflower lecithin, ascorbic acid, and enzymes.

Bacon

Bacon Cured with Water, Salt, Sugar, Smoke Flavor, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite

Mayonnaise

Water, Soybean Oil, Modified Food Starch, Egg Yolks, Vinegar, Salt, Eggs, Mustard Flour, Potassium Sorbate, and Calcium Disodium EDTA (preservatives), Phosphoric Acid, DL-Alpha Tocopheryl Acetate (Vitamin E), Oleoresin Paprika, Artificial Flavor, Phylloquinone (Vitamin K1)

Lemon Vinaigrette

Soybean Oil, Water, Sugar, Distilled Vinegar, Lemon Juice Concentrate, White Wine, Salt, Extra Virgin Olive Oil, Reconstituted Lime Juice (water, lime juice concentrate), Garlic Puree (garlic, water, citric acid), Citric Acid, Spice, Pineapple Juice Concentrate, Shallots, Mustard Seed, Xanthan Gum, Arabic Gum, Lemon Oil, Garlic, Tartaric Acid

Other Ingredients

Tomatoes, Mixed Salad Greens

Learn more about what’s in fast food sandwiches. Check the nutritional value of a BBQ Bacon Steakburger from Steak ‘n Shake and a White Castle plant-based Impossible Slider. Compare the total calories and amount of dietary fats before deciding which fast food sandwich is the best option for your diet.

Brief Definitions of Certain Ingredients

Arabic Gum is derived from the sap of Acacia trees and used as a stabilizer, binding agent, and emulsifier.
Calcium Disodium EDTA, an odorless crystalline powder, is used as a preservative to retain color. It is also commonly used to remove trace amounts of metal incurred during food processing.
Potassium Sorbate, an odorless and tasteless synthetically produced salt, is a chemical additive used as a preservative.
Sodium Erythorbate is the sodium salt of erythorbic acid, a refined food-grade chemical similar to vitamin C.
Sodium Phosphate is a generic term used for a compound of sodium and phosphate.
Sodium Nitrate is an inorganic sodium salt used as a food preservative and anti-oxidant to cure ham, bacon, hot dogs and other meats.
Xanthan Gum is a polysaccharide used as a food additive as an emulsifier, thickening agent, and stabilizer.

Allergens

The Extra Bacon BLT is made with ingredients that contain egg, soy, and wheat.

Continue reading below to see how ABP’s Bacon sandwich stacks up against BLTs from other quick service restaurants.

Check the declared allergens for Au Bon Pain menu items

Fast Food BLTs Nutrition

Now that you know more about Au Bon Pain’s Extra Bacon BLT nutritional content and ingredients, here’s a quick summary of the nutrition facts for select fast food BLT sandwiches.

Take note of the sodium levels, which are often high in fast food menu items made with bacon.

Restaurant	Menu Item	Calories	Fat	Carbs	Protein	Sodium
Au Bon Pain	Extra Bacon BLT	510	24g	54g	17g	1470mg
Jimmy John's	8" J.J.B.L.T.	710	33g	70g	28g	1580mg
Jimmy John's	16" J.J.B.L.T.	1430	66g	140g	56g	3170mg
Taco Time	Chicken BLT Burrito	600	31g	46g	34g	1210mg

Nutrition facts, including calories, allergens, and nutrient content are based on available information as of the date this post was published. Restaurants and food manufacturers may change their recipes without notice. Check directly with the food provider for the most accurate and up-to-date nutrition facts and ingredients. NutritionandIngredients.com does not provide health or wellness advice or recommendations. We aggregate data about commercially processed foods and drinks and present it to our readers for informational purposes only. Always consult your physician for any healthcare and dietary advice.

Nutrition facts, allergens, and ingredients source: Au Bon Pain