Boone’s analysis puts the Five Guys BLT at 33% of an adult’s daily calories, 89% of the daily salt limit for a child aged 4 to 6 and 1.9 teaspoons of free sugar.
How many calories are in a Five Guys BLT? It contains 652 kcal, 41g of fat (9.9g saturated), 8.8g of sugar and 2.67g of salt, in the middle of the menu for calories.
Build a full meal with our nutrition calculator
Use the Boone meal calculator to build a full order rather than view this item on its own. Add your toppings, fries and a shake, then choose your age and sex for a more accurate view of how a BLT fits into a day. The published figure has no toppings, so adding them matters.
Nutrition information
Nutrition information: Five Guys BLT
| Energy | 652 kcal |
| Fat | 41g |
| of which saturates | 9.9g |
| Carbohydrate | 45g |
| of which sugars | 8.8g |
| Fibre | 3.6g |
| Salt | 2.67g |
| Protein | 22g |
| Approximate weight | 200g |
Nutrition figures are from the Five Guys UK allergen, ingredient and nutrition guide (5 August 2026), per item as sold and before any of the free toppings. Boone converts them to the portion and age comparisons on this page.
A Five Guys BLT contains 652 kcal, which is 33% of the 2,000 kcal adult daily reference intake. It provides 41g of total fat, of which 9.9g is saturated, 8.8g of sugar, 2.67g of salt, 22g of protein and 3.6g of fibre.
The saturated fat content of 9.9g represents 50% of the adult daily guideline of 20g.
Five Guys BLT is assembled from 5 separately prepared components. Across the whole item the ingredient list names acidity regulators, antioxidants, emulsifiers, flour treatment agents, preservatives, protein isolates and stabilisers. None of these add nutritional value. They exist to make the item survive industrial production, storage and transport.
Five Guys BLT carries a large share of a child’s daily salt
A Five Guys BLT contains 2.67g of salt, which is 89% of the daily limit for a child aged 4 to 6 before any toppings. It is also high in saturated fat.
Adult daily reference intakes (Reference Intake, RI)
Calories2,000 kcal
Total fat70g
Saturated fat20g
Carbohydrate260g
Sugars90g
Fibre30g
Salt6g
Protein50g
Toppings: how they add up
Every topping at Five Guys is free, and none of them are counted in the published figure for the BLT. That figure is the item with no toppings at all. Ordered all the way, the 8 standard toppings add 169 kcal, 1.38g of salt and 3.7g of free sugar, taking the BLT to 821 kcal and 4.05g of salt.
Most of that comes from one topping. Mayonnaise alone is 113 kcal, two thirds of the all the way total, while the salad toppings add very little. Pickles and hot sauce carry the most salt per serving. Use the calculator above to add the toppings you actually order.
Toppings and how they add up: Five Guys BLT
| Topping | kcal | Free sugar | Sat fat | Salt |
|---|
| Mayonnaise ALL THE WAY | 113 | 0.3g | 1.9g | 0.19g |
| Lettuce ALL THE WAY | 4 | 0g | 0g | 0.01g |
| Pickles ALL THE WAY | 3 | 0g | 0g | 0.5g |
| Tomatoes ALL THE WAY | 6 | 0g | 0g | 0g |
| Grilled Onions ALL THE WAY | 12 | 0g | 0g | 0.01g |
| Grilled Mushrooms ALL THE WAY | 12 | 0.2g | 0g | 0.23g |
| Tomato Ketchup ALL THE WAY | 14 | 3.2g | 0g | 0.25g |
| Mustard ALL THE WAY | 5 | 0g | 0.1g | 0.19g |
| Relish | 20 | 3.8g | 0g | 0.18g |
| Fresh Onions | 8 | 0g | 0g | 0g |
| Jalapeño Peppers | 1 | 0g | 0g | 0.02g |
| Green Peppers | 2 | 0g | 0g | 0g |
| Hot Sauce | 2 | 0g | 0g | 0.67g |
| BBQ Sauce | 16 | 3.1g | 0g | 0.27g |
| HP Brown Sauce | 7 | 1.6g | 0g | 0.09g |
| Crispy Fried Onions | 47 | 0g | 1.7g | 0.1g |
| All the way toppings (8) | 169 | 3.7g | 2g | 1.38g |
| BLT all the way | 821 | 11.2g | 11.9g | 4.05g |
Per standard serving of each topping, from the per 100g figures in the Five Guys UK allergen, ingredient and nutrition guide (5 August 2026). All the way is mayonnaise, lettuce, pickles, tomatoes, grilled onions, grilled mushrooms, ketchup and mustard. Crispy fried onions are not part of all the way. Portions are made by hand, so the amount on your order can vary.
Sugar in Five Guys BLT
Five Guys BLT contains 7.5g of free sugar per standard serving (1.9 teaspoons). Moderate 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. Free sugar excludes the sugars naturally present in milk and whole fruit. The table below shows how this compares across all age groups.
Free sugar by portion: Five Guys BLT
| Portion | Adult (female)
30g | Adult (male)
30g | Age 11 to 17
30g | Age 7 to 10
24g | Age 4 to 6
19g |
|---|
| Per portion | 7.5g
25% | 7.5g
25% | 7.5g
25% | 7.5g
31% | 7.5g
39% |
| Teaspoons | 1.9 tsp |
Boone calculates these percentages from Five Guys 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, so a high percentage there is a good thing. For guidance only.
Salt in Five Guys BLT
Five Guys BLT contains 2.67g of salt per standard serving. Moderate salt
Children have lower salt limits: 3g per day for ages 4 to 6, 5g for ages 7 to 10. The table below shows how this serving compares to daily limits for adults and children.
Salt by portion: Five Guys BLT
| Portion | Adult (female)
6g | Adult (male)
6g | Age 11 to 17
6g | Age 7 to 10
5g | Age 4 to 6
3g |
|---|
| Per portion | 2.67g
44% | 2.67g
44% | 2.67g
44% | 2.67g
53% | 2.67g
89% |
Boone calculates these percentages from Five Guys 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, so a high percentage there is a good thing. For guidance only.
Calories in Five Guys BLT
Five Guys BLT contains 652 kcal per standard serving. Moderate calorie share
Daily calorie needs vary by age and sex. The table below shows how this serving compares to typical daily reference intakes.
Calories by portion: Five Guys BLT
| Portion | 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 portion | 652 kcal
33% | 652 kcal
26% | 652 kcal
34% | 652 kcal
42% | 652 kcal
51% |
Boone calculates these percentages from Five Guys 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, so a high percentage there is a good thing. For guidance only.
Saturated fat in Five Guys BLT
Five Guys BLT contains 9.9g of saturated fat per standard serving. High saturated fat
The saturated fat guideline is 20g a day for women and 30g for men, and lower again for children. The table below shows how this serving compares.
Saturated fat by portion: Five Guys BLT
| Portion | Adult (female)
20g | Adult (male)
30g | Age 11 to 17
20g | Age 7 to 10
18g | Age 4 to 6
16g |
|---|
| Per portion | 9.9g
50% | 9.9g
33% | 9.9g
50% | 9.9g
55% | 9.9g
62% |
Boone calculates these percentages from Five Guys 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, so a high percentage there is a good thing. For guidance only.
Fibre in Five Guys BLT
Five Guys BLT contains 3.6g of fibre per standard serving. Some fibre
Fibre is the one figure here that is a target to reach rather than a limit to stay under. UK guidance is 30g a day for adults, 25g for ages 11 to 17, 20g for ages 7 to 10 and 15g for ages 4 to 6. Most people in the UK fall well short. The table below shows how much of a day’s fibre this serving provides.
Fibre by portion: Five Guys BLT
| Portion | Adult (female)
30g | Adult (male)
30g | Age 11 to 17
25g | Age 7 to 10
20g | Age 4 to 6
15g |
|---|
| Per portion | 3.6g
12% | 3.6g
12% | 3.6g
14% | 3.6g
18% | 3.6g
24% |
Boone calculates these percentages from Five Guys 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, so a high percentage there is a good thing. For guidance only.
Ultra-processed food: what is really in it
Processing and additives: Five Guys BLT
Five Guys BLT is assembled from 5 separately prepared components, combined and cooked at the point of sale. Reading the ingredient list closely, it contains acidity regulators, antioxidants, emulsifiers, flour treatment agents, preservatives, protein isolates and stabilisers. These are not there to add nutritional value. They make industrial production and distribution possible.
Acidity regulators
Control acidity so colour, flavour and shelf life stay stable. Found in the burger bun, bacon.
Antioxidants
Slow the natural oxidation of fats, so components keep their colour and flavour. Found in the bacon, mayonnaise.
Emulsifiers
Help oil-based and water-based ingredients blend and stay blended. Found in the burger bun.
Flour treatment agents
Strengthen dough so it rises evenly on an industrial line. Found in the burger bun.
Preservatives
Slow the growth of bacteria, yeasts and moulds in centrally prepared components. Found in the bacon.
Protein isolates
Proteins extracted and concentrated from whole foods, used to add protein or improve texture. Found in the burger bun.
Stabilisers
Stop mixtures separating and hold texture during storage and transport. Found in the bacon.
Boone classifies Five Guys BLT as NOVA group 4, ultra-processed, based on the additives named above. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy, and a group 1 food is not automatically healthy. Read from the published ingredient list in the Five Guys UK allergen, ingredient and nutrition guide (5 August 2026).
A Five Guys BLT contains at least 31 distinct ingredients: 20 raw and 11 manufactured. Ordered all the way + fries + a vanilla shake that reaches 56, of which 25 are manufactured. Raw means something you could buy and cook with at home; manufactured means a substance that only exists as an output of industrial processing.
Ingredient count by order: Five Guys BLT
| What you order | Raw | Manufactured | Total | % manufactured |
|---|
| Five Guys BLT on its own | 20 | 11 | 31 | 35% |
| Five Guys BLT all the way | 26 | 17 | 43 | 40% |
| Five Guys BLT all the way + regular fries | 28 | 17 | 45 | 38% |
| Five Guys BLT all the way + fries + a vanilla shake | 31 | 25 | 56 | 45% |
The 11 manufactured ingredients
DATEM, ascorbic acid, calcium carbonate, calcium disodium edta, mono- and diglycerides of fatty acids, sodium isoascorbate, sodium lactate, sodium nitrite, sodium stearoyl lactylate, triphosphates, wheat gluten.
The 20 raw ingredients
apple cider vinegar, bacterial cultures, egg yolk, lettuce, mustard seeds, palm fat, pork belly, rapeseed oil, salt, sesame seeds, soya flour, spice, spirit vinegar, sugar, tomato, water, wheat flour, whole egg, whole milk powder, yeast.
What those ingredients are, by type
Meat, fish, dairy and eggs5
Acids and acidity regulators4
Grains and flours4
Preservatives and antioxidants4
Oils and fats3
Fruit and vegetables2
Nuts and seeds2
Emulsifiers2
Salt and minerals1
Herbs and spices1
Sugars and syrups1
Water1
Stabilisers and thickeners1
Boone counts every distinct named ingredient on Five Guys’s published component lists, including sub-ingredients, and removes duplicates, so salt appearing in four components counts once. Additive class names are dropped and the named substance kept, so “stabiliser (xanthan gum)” counts xanthan gum once. Vitamins and minerals added to flour by law are not counted. Raw covers whole foods and basic kitchen staples such as flour, sugar, salt and oil. Manufactured covers substances that only exist as an output of industrial processing.
Ingredients
Five Guys BLT is assembled from 5 separately prepared components.
Ingredients by component: Five Guys BLT
Burger bun
WHEAT flour (calcium carbonate, iron, niacin, thiamin), water, sugar, vegetable fat (palm, rapeseed), SESAME SEEDS, whole MILK powder, yeast, liquid pasteurised whole EGG, salt, SOYA flour, spirit vinegar, acidity regulator (E170), emulsifiers (E471, E472(e), E481), WHEAT GLUTEN, flour treatment agent (E300).
Bacon
Pork belly (96%), acidity regulator (sodium lactate), salt, sugar, stabiliser (triphosphates), antioxidant (sodium isoascorbate), bacterial cultures, preservative (sodium nitrite).
Mayonnaise
Rapeseed oil, EGG yolk, spirit vinegar, sugar, apple cider vinegar, salt, water, ground MUSTARD seeds, antioxidant (calcium disodium EDTA), spice.
Ingredients taken from the Five Guys UK allergen, ingredient and nutrition guide (5 August 2026). Toppings are listed in the toppings section and are not included here. Recipes change, so always check in restaurant before ordering if you have an allergy.
Allergens at a glance
Five Guys BLT contains wheat, sesame, soya, milk, eggs and mustard. It is prepared in kitchens where fries are cooked in peanut oil and peanuts are served loose.
Allergen information: Five Guys BLT
| Allergen | Status |
|---|
| Wheat | Contains |
| Rye | Not present |
| Barley | Not present |
| Oats | Not present |
| Sesame | Contains |
| Soya | Contains |
| Milk | Contains |
| Eggs | Contains |
| Peanuts | May contain traces |
| Tree nuts | May contain traces |
| Fish | Not present |
| Crustaceans | Not present |
| Celery | Not present |
| Mustard | Contains |
| Sulphites | Not present |
| Molluscs | Not present |
| Lupin | Not present |
Contains = declared as an ingredient. May contain traces = Five Guys marks the item as not suitable for that allergy because of manufacturing or preparation. Five Guys cooks its fries in peanut oil and states there is always a risk of cross contamination, so no item can be guaranteed allergen free. Bacon items are only served in non-Halal restaurants. From the Five Guys UK allergen, ingredient and nutrition guide (5 August 2026).
