Au Bon Pain Extra Bacon BLT Calories and Nutrition
If you enjoy salty, savory lunches then seeing a bacon, lettuce and tomato (BLT) sandwich on the menu is probably quite enticing. This post summarizes the nutrition facts and ingredients in an Au Bon Pain Extra Bacon BLT, which has 510 calories per serving.
We also provide a comparison between the Extra Bacon BLT and similar menu items, including Jimmy John’s J.J.B.L.T. and TacoTime’s Chicken BLT burrito.
Au Bon Pain Extra Bacon BLT Nutrition
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.
Let’s start with a breakdown of the calories and nutrients in this sandwich.
Calories in Extra Bacon BLT Sandwich
There are 510 calories in the Extra Bacon BLT sandwich at Au Bon Pain. Fat and carbohydrates each contribute about 43% of the total calories. The remaining 14% of calories is from 17 grams of protein.
- Fat: 220 calories (43% of total)
- Carbs: 220 calories (43% of total)
- Protein: 70 calories (14% of total)
Nutrition Facts
Sodium
One sandwich contains 1,470 milligrams of sodium. That amount of sodium is more than 60% of the total value recommended for an individual consuming 2,000 calories per day.
Saturated Fat
According to the nutrition facts provided by Au Bon Pain, there are 7 grams of Saturated Fat in one sandwich. That equates to more than 40% of the current recommended daily value. That may be something to consider when you’re selecting the other foods you eat throughout the day.
Nutrition Facts Label
Here is the nutrition facts label for the Extra Bacon BLT
Ingredients and Allergens
Au Bon Pain Extra Bacon BLT Ingredients
Baguette: Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, and contains less than 2% of: Salt, Palm Oil, Yeast, Dough Conditioner, (Wheat Flour, Malted Barley Flour, Sunflower Lecithin, Ascorbic Acid, Enzymes)
Bacon: Cured with Water, Salt, Sugar, Smoke Flavor, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite
What is Sodium Phosphate?
Sodium phosphate, one of the ingredients in the bacon, is a generic term used for a compound of sodium and phosphate. It is an ingredient in foods that is often used as a stabilizer to maintain a mixture of oil and water.
Mayonnaise: Water, Soybean Oil, Modified Food Starch, Egg Yolks, Vinegar, and contains less than 2% of: 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)
Tomatoes
Mixed Salad Greens Lemon Vinaigrette: Soybean Oil, Water, Sugar, Distilled Vinegar, Lemon Juice Concentrate, White Wine, Salt, and contains less than 2% of: 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
What is Sodium Erythorbate?
Sodium Erythorbate is listed as an ingredient in the bacon.
It is the sodium salt of erythorbic acid, a refined food-grade chemical similar to vitamin C. It is synthesized from sugar. This food additive is used as an antioxidant, preservative and color fixative. It is most predominately used in processing meats, poultry and soft drinks.
Brief Definitions of Certain Ingredients
Allergens
The Extra Bacon BLT is made with ingredients that contain eggs, soy, and wheat.
Continue reading to see how ABP’s Extra Bacon sandwich stacks up against BLTs from other quick service restaurants.
Which of These Fast Food BLTs Has the Most Calories?
Now that you know more about Au Bon Pain’s Extra Bacon BLT nutritional content as well as the sandwich ingredients, let’s add some context. Because it’s helpful to know whether 24 grams of fat and nearly 1,500 mg of sodium are low, excessive or fairly standard when it comes to this type of sandwich.
BLT Nutrition and Calorie Comparison
In the following section we compare the calories and nutrition facts for the following three BLT sandwiches:
- Au Bon Pain Extra Bacon BLT
- Jimmy John’s J.J.B.L.T.
- TacoTime Chicken BLT Burrito
It’s fairly simple to compare the total calories in various sandwiches.
Calories in Fast Food BLT Sandwiches
Of the sandwiches included in the chart below, the TacoTime Chicken BLT Burrito has the most calories. One serving includes 600 total calories. Au Bon Pain’s BLT has the fewest at 510.
However, in addition to the total, it’s also important to understand the proportion of each nutrient in a dish. That’s because the composition of calories can be quite different, even in meals that may be similar in taste.
One sandwich may have higher carbohydrates while another has a relatively higher content of fat. Of course, the nutritional content depends on the ingredients. If you don’t eat the bun, for example, you will consumer fewer carbohydrates and also fewer calories.
Compare Carbohydrates
More than 40% of the total calories in the Au Bon Pain BLT comes from carbs. By comparison, carbs make up only 32% of total calories in the TacoTime BLT Burrito and about 33% in Jimmy John’s J.J.B.L.T.
Fat Content
Although Au Bon Pain’s sandwich has a higher proportion of carbs, it has fewer grams of fat in each serving. Fat contributes 220 calories in the Extra Bacon BLT. Compare that with the TacoTime Chicken BLT Burrito, which has 270 calories from fat. And Jimmy John’s J.J.B.L.T. has 300 calories from fat.
Compare Protein
The TacoTime Chicken BLT Burrito has 34 grams of protein. Of the three sandwiches, that’s the highest amount of protein per serving. Protein makes up 23% of the total calories in the TacoTime burrito.
By comparison, protein makes up only 14% of total calories in Au Bon Pain’s BLT.
| Restaurant | Menu Item | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|---|
| Au Bon Pain | Extra Bacon BLT | 510 | 24g | 54g | 17g | 1,470mg |
| Jimmy John's | J.J.B.L.T. | 590 | 32g | 47g | 24g | 1,340mg |
| Taco Time | Chicken BLT Burrito | 600 | 31g | 46g | 34g | 1,210mg |
Which BLT has the Least Sodium?
Sodium content is an important nutrient to consider when comparing the nutritional value of any fast food sandwich. I was surprised to realize that the Extra Bacon BLT has over 250 milligrams more sodium than the TacoTime Chicken BLT Burrito.
How to Reduce Sodium in Diet
If you want some great ideas for reducing the sodium content in your daily diet, check out Dick Logue’s cookbook titled 500 Low Sodium Recipes.
Do You Like Bacon Snacks?
Bacon Jerky
Meat and Pepper offers uncured thick-sliced bacon jerky snacks. They offer a variety of flavors, including Sweet Maple, Spicy Habanero, and Extra Hot Carolina Reaper.
According to Meat and Pepper, the jerky is all natural, MSG-free, and contains no added hormones.
Nutrition facts, allergens, and ingredients source: Au Bon Pain
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.
