BLT Sandwich (UK Price, Calories & Allergens 2026)
Priced at £4.65 and weighing 190 grams, the BLT Sandwich from Costa offers a classic lunchtime choice that balances convenience with a satisfying portion size. Its calorie content of 419 kcal positions it as a moderate lunch option—neither too light nor overly heavy—suitable for anyone looking for a familiar midday meal.
The sandwich features a straightforward combination of smoked streaky bacon, tomato, lettuce, and mayonnaise, all nestled in malted bread. This mix delivers a fresh crunch paired with the smoky, savoury character of the bacon, made more vibrant by a hint of mustard in the mayonnaise. As it contains wheat, barley, egg, and mustard allergens, it is not suitable for vegetarians or vegans.
| Nutrient | Per 100g | Per Portion (190g) |
|---|---|---|
| Energy (kcal) | 221 | 419 |
| Energy (kJ) | 926 | 1759 |
| Carbohydrates (g) | 24 | 45 |
| Sugars (g) | 2.6 | 4.9 |
| Fat (g) | 8.3 | 16 |
| Saturates (g) | 2.1 | 4 |
| Fibre (g) | 2.9 | 5.6 |
| Protein (g) | 11 | 21 |
| Salt (g) | 1.1 | 2.1 |
Key Takeaways
- The BLT Sandwich weighs 190g, making it a filling grab-and-go lunch option.
- Provides 419 kcal per portion with 21g of protein, supporting a substantial midday meal.
- Contains 16g of fat with 4g saturates, adding to a balanced energy supply for lunch.
- Includes 2.1g of salt per portion, which is moderate for a sandwich of this type.
- Not suitable for vegetarians or vegans due to bacon, egg, and mustard ingredients.
- Includes allergens such as wheat, barley, egg, and mustard, important for those with sensitivities.
A Classic Grab-and-Go Lunch with Familiar Flavours
The BLT Sandwich serves as a traditional lunch choice that doesn’t stray from the expected. Its base of malted bread provides a wholesome carrier for the core ingredients that define its profile: beechwood smoked streaky bacon, fresh tomato slices, crisp lettuce, and a mayonnaise spread infused with mustard seeds. These elements combine to deliver both texture and flavour contrast—the smoky, salty bacon provides savoury depth while the tomato and lettuce introduce fresh, watery notes that lighten the overall experience.
Fresh Crunch Meets Smoky Savoury Contrast
The standout quality of this sandwich is how the fresh vegetable components and the smoky bacon interplay. The tomato contributes subtle natural sweetness which balances the pronounced saltiness and smokiness of the bacon. The lettuce adds a mild, crisp element without overpowering the sandwich, while the mayonnaise with a trace of mustard offers creaminess and a slight tang. Egg yolk in the mayonnaise enriches the flavour but does not dominate.
Nutrition and Portion Size: Filling Yet Balanced
At 419 calories for the 190g portion, the BLT Sandwich fits well into a midday meal slot with a reasonable energy load. It delivers 21 grams of protein, which supports muscle maintenance and satiety, while the fibre content of 5.6 grams aids digestive health. The fat content of 16 grams includes 4 grams of saturates, moderate levels that reflect the bacon and mayonnaise inclusion. With 2.1 grams of salt, it remains within a moderate range for a lunch sandwich but should be noted by those monitoring salt intake.
Who Should Choose the BLT Sandwich?
This sandwich is suited to those seeking a familiar, no-frills lunch with a balance of fresh ingredients and satisfying protein. It appeals to individuals needing a practical grab-and-go meal that delivers both energy and familiar flavour without veering into indulgence or light snack territory. Due to its inclusion of pork, egg, mustard, wheat, and barley allergens, it is not appropriate for those avoiding these ingredients or following vegetarian or vegan diets.
Allergen and Dietary Considerations
Important allergens present in the BLT Sandwich include wheat, barley, egg, and mustard. These must be taken into account for anyone with allergies or intolerances. Additionally, the sandwich is not suitable for vegetarians or vegans due to the presence of streaky bacon, egg in mayonnaise, and mustard. It remains a straightforward choice primarily for those without dietary restrictions seeking a classic lunchtime option.
Frequently Asked Questions
Disclaimer
Prices shown are typical UK menu estimates for 2026 and may vary by store location, promotions, delivery services, or eat-in vs takeaway pricing. Nutritional values are based on standard drink configurations and may change depending on size, milk choice, extras, or recipe updates made by the brand.