Greggs BLT: Price & Calories

A Greggs BLT costs £3.55 (Click + Collect, Cross-Referenced Menu Price Capture, 14 September 2026) and has 406 kcal per portion. Prices vary by shop type, so the table below lists each one we checked.

Quick Summary & Nutrition Facts

A standard portion of Greggs BLT contains 406 kcal and 19g protein. The price depends on the shop type: £2.95 at a high-street shop (estimated), £3.55 at a central london, and £3.70 at a forecourt / roadside (estimated). Figures marked observed were read from the Greggs Click + Collect menu on the dates shown below; estimates are labelled.

Observed Price£3.55Cross-Referenced Menu Price Capture, 14 September 2026

Energy / Calories406 kcalPer portion (official guide)

Protein19gPer portion

Saturated Fat4.1gPer portion

About BLT

At 406 calories it sits in the middle of the range, with 19g of protein and 16g of fat. Carbs come in at 45g and sugar at a moderate 8.2g, while salt is 1.8g. It's a classic combination by name alone — bacon, lettuce, tomato — and the protein figure suggests it holds its own as a proper lunch rather than a snack. Worth bearing the travel hub markup in mind if you're grabbing one at a station or airport rather than a high street shop.

BLT measured against UK reference intakes

BLT comes to 406 kcal, which is around 20% of a 2,000 kcal reference day. The energy is fairly evenly spread: about 36% fat, 45% carbs and 19% protein in the macros, based on 16 g, 45 g and 19 g per portion.

Salt is the figure to watch: 1.8 g is about 30% of the 6 g adult reference intake. Saturated fat is 4.1 g, about 21% of the 20 g reference intake.

Searching for BLT near me: not every shop stocks every item, so confirm with your nearest Greggs first.

Close alternatives on the menu

Cheese & Pickle — next step down (397 kcal)
Roast Chicken with Honey Mustard Mayonnaise Oval Bite — next step up (411 kcal), £4.30
Prawn Layered Pasta Salad — a lighter pick (339 kcal), £4.30
Mexican Chicken Baguette — more protein for similar calories (28 g), £4.45

How BLT compares in Sandwiches & salads

At 406 kcal, this is 16% above the sandwiches & salads average of 351 kcal (based on 48 other items with recorded calories).
At £3.55, it is 7% cheaper than the typical sandwiches & salads item (category average: £3.82).

Nutritional Values

Per portion
Energy (Calories)	406 kcal
Total Fat	16 g
Saturated Fat	4.1 g
Carbohydrates	45 g
Sugars	8.2 g
Protein	19 g
Salt	1.8 g

Source: Greggs' published nutritional information (downloaded 2026-09-14). Portion values are based on standard recipe formulations.

Price by Shop Type

Prices last checked: 14 September 2026

High-street shop≈£2.95

Estimated: London price x median Sheffield/London ratio (0.836, n=192), rounded to 5p

Central London£3.55

Reported: Cross-Referenced Menu Price Capture, In-Store & Catalogue Cross-Reference, 14 September 2026 Source

Forecourt / roadside≈£3.70

Estimated: London price x median forecourt/London ratio (1.045, n=191), rounded to 5p

Prices differ by shop type; see how we check and estimate Greggs prices.

Allergens & Dietary Information

Contains: wheat (gluten), barley (gluten), soya, egg, mustard

May contain (cross-contact risk): rye (gluten), oats (gluten), spelt, kamut, milk, fish, celery, sulphites

Source: Greggs Allergen Guide, Version 12 (03.09.26) (section: Sandwiches). Greggs prepares food in shared bakery kitchens, so always check the current guide or ask shop staff if you have an allergy.

Greggs BLT: quick answers

How many calories are in a Greggs BLT?

A Greggs BLT has 406 kcal per portion, with 16g fat, 4.1g saturates, 45g carbohydrate, 8.2g sugars, 19g protein and 1.8g salt. These figures come from the nutritional information Greggs publishes.

How much does a Greggs BLT cost?

We recorded £3.55 in a Central London shop (read from the Greggs Click + Collect menu, 14 September 2026). Greggs prices change by shop type, so your local shop may differ. Where we have not seen a price ourselves, the table above marks the figure as an estimate.

How much protein is in a Greggs BLT?

A Greggs BLT has 19g of protein per portion, out of 406 kcal, according to Greggs' published nutritional information. Highest protein Greggs items, ranked

Is the Greggs BLT halal?

Greggs does not label the BLT, or any other product, as halal. Greggs says some supplier chicken meets Halal Food Authority requirements, but its shops and bakeries are not separated, so it makes no halal claim for finished food. Is Greggs halal? Item-by-item answers

What allergens are in a Greggs BLT?

The Greggs allergen guide lists wheat (gluten), barley (gluten), soya, egg and mustard for the BLT, and says it may contain rye (gluten), oats (gluten), spelt, kamut, milk, fish, celery and sulphites. Always check the latest guide before eating if you have an allergy.