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Costa Coffee BLT Sandwich: calories, sugar and salt

Per sandwich of Costa Coffee BLT Sandwich contains 398 kcal, 3.5g of sugar (0.9 teaspoons) and 2.1g of salt. It is classified as NOVA 4 under the NOVA food processing classification system.

Dietary: Contains meat / fish | Allergens: Wheat / Gluten, Milk, Mustard

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Nutrition by serving: calories, sugar and salt

Costa Coffee BLT Sandwich contains 398 kcal, 16g of fat (4.5g saturated), 44g of carbohydrate (3.5g sugar), 18g of protein and 2.1g of salt per per sandwich.

Nutrition by serving: Costa Coffee BLT Sandwich

ServingCaloriesSaltSugar= teaspoonsCarbsProtein
Per sandwich398 kcal2.1g3.5g0.9 tsp44g18g

Salt amber above 20% of 6g adult daily limit, red above 75%. Sugar in teaspoons at 4g each.

Sugar in Costa Coffee BLT Sandwich

Costa Coffee BLT Sandwich contains 3.5g of sugar per per sandwich (0.9 teaspoons). Sugar level: Low. The table below shows how this compares to daily free sugar limits across all age groups.

Sugar by portion: Costa Coffee BLT Sandwich

PortionAdult (female)
30g		Adult (male)
30g		Age 11 to 17
30g		Age 7 to 10
24g		Age 4 to 6
19g
Per sandwich3.5g
12%		3.5g
12%		3.5g
12%		3.5g
15%		3.5g
18%
Teaspoons0.9 tsp

Percentage shown is % of daily reference intake for each age group.

Salt in Costa Coffee BLT Sandwich

Costa Coffee BLT Sandwich contains 2.1g of salt per per sandwich. Salt level: Moderate. The table below shows how this compares to daily salt limits for adults and children.

Salt by portion: Costa Coffee BLT Sandwich

PortionAdult (female)
6g		Adult (male)
6g		Age 11 to 17
6g		Age 7 to 10
5g		Age 4 to 6
3g
Per sandwich2.1g
35%		2.1g
35%		2.1g
35%		2.1g
42%		2.1g
70%

Percentage shown is % of daily reference intake for each age group.

Calories in Costa Coffee BLT Sandwich

Calories by portion: Costa Coffee BLT Sandwich

PortionAdult (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 sandwich398 kcal
20%		398 kcal
16%		398 kcal
21%		398 kcal
26%		398 kcal
31%

Percentage shown is % of daily reference intake for each age group.

Saturated fat in Costa Coffee BLT Sandwich

Saturated fat by portion: Costa Coffee BLT Sandwich

PortionAdult (female)
20g		Adult (male)
30g		Age 11 to 17
20g		Age 7 to 10
18g		Age 4 to 6
16g
Per sandwich4.5g
23%		4.5g
15%		4.5g
23%		4.5g
25%		4.5g
28%

Percentage shown is % of daily reference intake for each age group.

UPF classification: is Costa Coffee BLT Sandwich ultra-processed?

NOVA 4: ultra-processed food

Contains smoked back bacon with sodium nitrite, mayonnaise with mustard flour and enriched bread with emulsifiers — ultra-processed.

The NOVA classification system groups foods by the extent and purpose of processing. NOVA 4 covers products containing industrial additives not typically used in home cooking.

Ingredients

Ingredients

Malted bread (wheat flour, water, malted wheat flakes, yeast, barley malt flour, salt, emulsifiers, spirit vinegar, rapeseed oil, ascorbic acid), smoked back bacon (pork belly, salt, antioxidant: sodium ascorbate, preservative: sodium nitrite), iceberg lettuce, tomato, mayonnaise (water, rapeseed oil, free range egg, cornflour, spirit vinegar, salt, mustard flour), butter (milk).

Allergens at a glance

Allergen information: Costa Coffee BLT Sandwich

MilkPresent
Wheat / GlutenPresent
EggNot present
SoyaNot present
PeanutsNot present
Tree NutsNot present
FishNot present
ShellfishNot present
CeleryNot present
MustardPresent
SesameNot present
LupinNot present
MolluscsNot present
Sulphur Dioxide / SulphitesNot present

Costa prepares drinks and food in stores where all 14 major allergens are handled. Cross-contamination cannot be guaranteed. Always tell your barista if you have a severe allergy.

Frequently asked questions

Per sandwich of Costa Coffee BLT Sandwich contains 398 kcal — 20% of the adult 2,000 kcal daily reference intake.

Per sandwich contains 3.5g of sugar — 0.9 teaspoons. This item is moderate in free sugar. The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6.

Per sandwich contains 2.1g of salt. This item is high in salt — more than a quarter of the adult daily limit.

Per sandwich contains 18g of protein — 36% of the adult 50g daily reference intake.

BLT Sandwich contains meat or fish and is not suitable for vegetarians or vegans.

BLT Sandwich contains: Wheat / Gluten, Milk, Mustard. Costa prepares drinks and food in stores where all 14 major allergens are handled. Cross-contamination cannot be guaranteed. Always tell your barista if you have a severe allergy.

BLT Sandwich is classified as NOVA 4. Contains smoked back bacon with sodium nitrite, mayonnaise with mustard flour and enriched bread with emulsifiers — ultra-processed.

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Source: Source: Costa Coffee UK Store Allergen and Nutrition Guide 30 April – 26 August 2026 (costa.co.uk). NOVA classification from ingredient list at time of writing. For guidance only, not medical advice.