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Last updated: Aug 9, 2026

7-11

BLT Salad

FreshPopular

7-11 BLT Salad is fat-leaning, with about 59% of macro calories from fat. Each serving has 270 calories, 16g protein, 12g carbs, and 18g fat, making it a lighter restaurant option to compare with larger meals.

1 salad (227g)

Serving Size

227 g

Serving Weight

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270

Calories

Per serving

16 g

Protein

12 g

Carbs

18 g

Fat

Nutrition Facts

Amount per serving

Calories270 kcal

% Daily Value*

Total Fat 18 g23%

Saturated Fat 4 g20%

Trans Fat 0 g—

Cholesterol 40 mg13%

Sodium 910 mg40%

Total Carbohydrate 12 g4%

Dietary Fiber 3 g11%

Total Sugars 3 g—

Protein 16 g32%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

270

kcal

Protein16 g (23%)

Carbs12 g (18%)

Fat18 g (59%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density5.9/10

23% of macro calories come from protein.

Satiety index10/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate68 min walk

About 27 minutes of running for these calories.

Key Nutrients

Protein 16 g32%

Fiber 3 g11%

Sodium 910 mg40%

Sugars 3 g—

Saturated Fat 4 g20%

How we calculate these values

Diet Compatibility

High protein5.9/10 protein density from 16g protein and 270 calories.Yes

Lower carb12g carbs per serving.Yes

Low fat18g total fat per serving.No

High sugar3g total sugars per serving.No

High sodium910mg sodium per serving.Yes

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

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Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

BLT Salad has 30 fewer calories than 7-Select GO!Smart Turkey Sandwich and 1g more protein. Compare

BLT Salad has 370 fewer calories than Bean & Cheese Burrito, 10 oz and 3g less protein. Compare

7-Select GO!Smart Turkey Sandwich300 kcal · 15 g proteinBean & Cheese Burrito, 10 oz640 kcal · 19 g proteinBean & Cheese Burrito, 5 oz320 kcal · 10 g proteinBeef & Bean Burrito, 10 oz720 kcal · 21 g proteinBeef & Bean Burrito, 5 oz360 kcal · 10 g proteinBeef, Bean & Green Chile Burrito, 10 oz720 kcal · 21 g protein

Compare with 7-Select GO!Smart Turkey Sandwich

BLT Salad Compared With Nearby Items

Compared with 7-Select GO!Smart Turkey Sandwich, another Fresh item at 7-11, BLT Salad has 30 fewer calories than it and 1g more protein than it. That makes this page useful for deciding between nearby menu choices, not just reading a raw nutrition label.

Data Source and Methodology

Nutrition values for BLT Salad are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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