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Last updated: Aug 9, 2026

Cook Out

BLT Sandwich

Sides & Other Menu ItemsPopular

Cook Out BLT Sandwich is fat-leaning, with about 56% of macro calories from fat. Each serving has 392 calories, 15g protein, 29g carbs, and 25g fat, making it worth balancing with lower-fat items in the same meal.

1 serving (123g)

Serving Size

123 g

Serving Weight

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392

Calories

Per serving

15 g

Protein

29 g

Carbs

25 g

Fat

Nutrition Facts

Amount per serving

Calories392 kcal

% Daily Value*

Total Fat 25 g32%

Saturated Fat 7 g35%

Trans Fat 0 g—

Cholesterol 37 mg12%

Sodium 1,054 mg46%

Total Carbohydrate 29 g11%

Dietary Fiber 0 g0%

Total Sugars 5 g—

Protein 15 g30%

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

392

kcal

Protein15 g (15%)

Carbs29 g (29%)

Fat25 g (56%)

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

Meal Planning Insights

Protein density3.8/10

15% of macro calories come from protein.

Satiety index7.8/10

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

Activity estimate98 min walk

About 39 minutes of running for these calories.

Key Nutrients

Protein 15 g30%

Fiber 0 g0%

Sodium 1,054 mg46%

Sugars 5 g—

Saturated Fat 7 g35%

How we calculate these values

Diet Compatibility

High protein3.8/10 protein density from 15g protein and 392 calories.No

Lower carb29g carbs per serving.No

Low fat25g total fat per serving.No

High sugar5g total sugars per serving.No

High sodium1,054mg sodium per serving.Yes

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

Similar Items in Sides & Other Menu Items

View all

Bacon Ranch Wrap419 kcal · 20 g protein

Compare with other items

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

Quick comparisons

BLT Sandwich has 584 fewer calories than BBQ Plate and 20g less protein. Compare

BLT Sandwich has 131 fewer calories than Bacon Cheddar Hot Dog and 4g less protein. Compare

BBQ Plate976 kcal · 35 g proteinBacon Cheddar Hot Dog523 kcal · 19 g proteinBacon Ranch Wrap419 kcal · 20 g proteinBanana Berry Shake671 kcal · 15 g proteinBanana Fudge Shake772 kcal · 17 g proteinBanana Nut Shake704 kcal · 15 g protein

Compare with BBQ Plate

BLT Sandwich Compared With Nearby Items

Compared with Bacon Ranch Wrap, another Sides & Other Menu Items item at Cook Out, BLT Sandwich has 27 fewer calories than it and 5g less 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 Sandwich 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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