Costa BLT Sandwich: calories, sugar and salt

Costa BLT Sandwich, BLT sandwich on malted brown bread cut into two triangles, nutrition and calories

A Costa BLT Sandwich contains 419 kcal, 4.9g of free sugar (1.2 teaspoons).

Diet: Not vegetarian | Allergens: Wheat, Barley, Eggs, Mustard

Nutrition by serving: calories, sugar and salt

Costa BLT Sandwich contains 419 kcal, 16g of fat (4g saturated), 45g of carbohydrate (4.9g sugar), 21g of protein, 2.1g of salt.

Nutrition by serving: Costa BLT Sandwich

Serving	Calories	Salt	Sugar	Free sugar	= teaspoons	Carbs	Protein
Per serving	419 kcal	2.1g	4.9g	4.9g	1.2 tsp	45g	21g

Free sugar in Costa BLT Sandwich

Costa BLT Sandwich contains 4.9g of free sugar per serving. Low free sugar

The NHS free sugar limit is 30g a day for adults, 24g for children aged 7 to 10 and 19g for children aged 4 to 6. Sugars naturally present in milk are excluded.

Free sugar by serving: Costa BLT Sandwich

Serving	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 30g	Age 7 to 10 24g	Age 4 to 6 19g
Per serving	4.9g 16%	4.9g 16%	4.9g 16%	4.9g 20%	4.9g 26%

Boone calculates these percentages from Costa UK published nutrition data against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach. For guidance only.

Calories in Costa BLT Sandwich

Costa BLT Sandwich contains 419 kcal of calories per serving. Moderate calories

Daily calorie needs vary by age and sex.

Calories by serving: Costa BLT Sandwich

Serving	Adult (female) 2000 kcal	Adult (male) 2500 kcal	Age 11 to 17 1936 kcal	Age 7 to 10 1553 kcal	Age 4 to 6 1291 kcal
Per serving	419 kcal 21%	419 kcal 17%	419 kcal 22%	419 kcal 27%	419 kcal 32%

Saturated fat in Costa BLT Sandwich

Costa BLT Sandwich contains 4g of saturated fat per serving. Moderate saturated fat

The saturated fat guideline is 20g a day for women and 30g for men, and lower again for children.

Saturated fat by serving: Costa BLT Sandwich

Serving	Adult (female) 20g	Adult (male) 30g	Age 11 to 17 20g	Age 7 to 10 18g	Age 4 to 6 16g
Per serving	4g 20%	4g 13%	4g 20%	4g 22%	4g 25%

Salt in Costa BLT Sandwich

Costa BLT Sandwich contains 2.1g of salt per serving. Moderate salt

Children have lower salt limits: 3g a day for ages 4 to 6 and 5g for ages 7 to 10.

Salt by serving: Costa BLT Sandwich

Serving	Adult (female) 6g	Adult (male) 6g	Age 11 to 17 6g	Age 7 to 10 5g	Age 4 to 6 3g
Per serving	2.1g 35%	2.1g 35%	2.1g 35%	2.1g 42%	2.1g 70%

Fibre in Costa BLT Sandwich

Costa BLT Sandwich contains 5.6g of fibre per serving. Moderate fibre

Fibre is a target to reach rather than a limit to stay under.

Fibre by serving: Costa BLT Sandwich

Serving	Adult (female) 30g	Adult (male) 30g	Age 11 to 17 25g	Age 7 to 10 20g	Age 4 to 6 15g
Per serving	5.6g 19%	5.6g 19%	5.6g 22%	5.6g 28%	5.6g 37%

Free sugar vs total sugar

Where the sugar comes from: Costa BLT Sandwich

Serving	Total sugar	Free (added) sugar	Naturally occurring	Free sugar in teaspoons
Per serving	4.9g	4.9g	0g	1.2 tsp

Costa does not separate added sugar from total sugar for this item, so Boone counts all 4.9g as free sugar, the cautious reading of NHS guidance.

NHS daily free sugar limits: 30g for adults and children 11+, 24g age 7 to 10, 19g age 4 to 6.

Ingredients

Ingredient transparency: Costa BLT Sandwich

Costa does not publish full ingredient lists for drinks made in store or for unwrapped food, and UK law does not require it for food that is made to order or sold loose. Costa does publish allergen declarations for every item, shown below, and pre-packed items carry full ingredients on the pack.

Without an ingredient list, Boone cannot classify this item under the NOVA system or count its manufactured ingredients.

Allergens at a glance

Costa BLT Sandwich contains wheat, barley, eggs and mustard as declared ingredients.

Allergen information: Costa BLT Sandwich

Allergen	Status
Wheat	Contains
Rye	Not present
Barley	Contains
Oats	Not present
Tree nuts	Not present
Peanuts	Not present
Sesame	Not present
Soya	Not present
Milk	Not present
Eggs	Contains
Fish	Not present
Crustaceans	Not present
Molluscs	Not present
Celery	Not present
Mustard	Contains
Lupin	Not present
Sulphur dioxide and sulphites	Not present

Contains = declared as an ingredient in the Costa UK Allergen and Nutrition Guide (Autumn 2026). May contain = the allergen is present in the manufacturing site or supply chain, so cross-contamination is possible. Costa prepares food and drinks with shared equipment, so no item can be guaranteed allergen free. Ask a barista before ordering if you have an allergy.