Hey there fellow fast food enthusiasts! Today I’m diving deep into one of Burger King’s popular menu items – the BLT Chicken Jr Sandwich. If you’re watching your calorie intake but still craving that BK fix you’ve come to the right place. I’ve gathered all the nutritional info you need to make informed choices about this tasty sandwich.
What’s in a Burger King BLT Chicken Jr Sandwich?
Before we talk numbers let’s break down what’s actually in this sandwich
- Crispy chicken patty
- Lettuce
- Mayonnaise
- Bacon
- Tomato
- Sesame seed bun
Simple but satisfying! This compact sandwich packs a lot of flavor into a relatively small package,
Calorie Count: The Bottom Line
The big question – how many calories are in a Burger King BLT Chicken Jr Sandwich? According to the latest data:
490-492 calories per sandwich
There’s a slight discrepancy between sources, with CalorieKing reporting 492 calories while Eat This Much lists it at 490 calories. For practical purposes, we can consider it to be about 490 calories.
Complete Nutritional Breakdown
Let’s get into the nitty-gritty details of the nutritional profile:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 490-492 | – |
| Total Fat | 32g | 49% |
| Saturated Fat | 5.9-6g | 30% |
| Trans Fat | 0g | – |
| Cholesterol | 39-40mg | 13% |
| Sodium | 770-773mg | 32-33% |
| Total Carbohydrates | 37-38g | 12-13% |
| Dietary Fiber | 1.5-2g | 6-8% |
| Sugars | 5g | – |
| Protein | 14g | 28% |
*Percent Daily Values are based on a 2,000 calorie diet
Calorie Breakdown by Macronutrient
Understanding where those calories come from can be super helpful when planning your meals:
- Fat: 59% of calories (288 calories)
- Carbs: 30% of calories (148 calories)
- Protein: 11% of calories (56 calories)
As you can see, most of the calories in this sandwich come from fat, with carbs making up about a third and protein bringing up the rear.
How Long Would It Take to Burn Off?
Ever wonder how much exercise you’d need to do to work off this sandwich? Here’s a quick breakdown based on different activities for a 35-year-old woman who is 5’7″ tall and weighs 144 lbs:
- Swimming: 41 minutes
- Jogging: 56 minutes
- Cycling: 75 minutes
- Walking: 137 minutes
For comparison, according to another source, you would need to run for about 43 minutes or walk for approximately 70 minutes to burn off the 492 calories.
Allergen Information
If you have food allergies, it’s important to know that the BLT Chicken Jr contains:
- Egg
- Gluten
- Wheat
Always check with the restaurant directly if you have severe allergies, as cross-contamination is possible in fast food kitchens.
Weight Watchers Points
For those following Weight Watchers, here’s how this sandwich stacks up:
- Freestyle Points: 14
- SmartPoints: 16
- PointsPlus: 13
Is the BLT Chicken Jr Sandwich Healthy?
Well, that’s subjective, isn’t it? According to polls on fastfoodnutrition.org, only 20% of voters consider the BLT Chicken Jr to be healthy. However, 80% think it tastes good!
Let’s be real – with almost 500 calories, 32g of fat, and 773mg of sodium, this sandwich isn’t winning any nutrition awards. But it does provide 14g of protein, which is about 28% of your daily value.
How It Compares to Other Fast Food Options
To put this in perspective, the BLT Chicken Jr Sandwich falls somewhere in the middle of the fast food spectrum. It’s not as calorie-dense as some larger burgers or specialty sandwiches, but it’s definitely more substantial than a plain hamburger or grilled chicken sandwich.
Tips for Making It Healthier
If you’re craving a BLT Chicken Jr but want to reduce the calorie impact, here are some modifications you might consider asking for:
- Hold the mayo (this could save you significant calories and fat)
- Ask for less bacon
- Skip the bun and eat it as a lettuce wrap
- Pair it with a side salad instead of fries
When Might This Fit Into Your Diet?
The BLT Chicken Jr could work in several dietary scenarios:
- As an occasional treat when you’re craving fast food
- When you need a quick protein source and have calories to spare
- After a workout when your body needs protein and carbs
- As part of a planned higher-calorie day
My Personal Take
I’ve gotta say, for around 490 calories, the BLT Chicken Jr gives you a decent amount of food and satisfaction. While it’s high in fat and sodium (like most fast food), it does deliver on taste according to most customers. I personally think it’s a better option than some of the massive burgers that can hit 1,000+ calories, but there are definitely healthier choices at Burger King if that’s what you’re after.
Practical Meal Planning with the BLT Chicken Jr
If you decide to include this sandwich in your meal plan, here’s how you might balance it out:
For a moderate calorie lunch (~700 calories):
- BLT Chicken Jr Sandwich (490 calories)
- Side salad with light dressing (50-100 calories)
- Water or unsweetened tea (0 calories)
- Small fruit (100 calories)
For a higher calorie/post-workout meal (~900 calories):
- BLT Chicken Jr Sandwich (490 calories)
- Small fries (320 calories)
- Water or diet beverage (0-10 calories)
- Apple slices (80 calories)
The Bottom Line
The Burger King BLT Chicken Jr Sandwich contains approximately 490-492 calories, with most of those calories (59%) coming from fat. It offers 14g of protein and 37-38g of carbohydrates. While not the healthiest option on the menu, it can be enjoyed as part of a balanced diet when consumed in moderation.
Remember that occasional indulgences can be part of a healthy lifestyle – the key word being “occasional.” If you’re watching your calories or following a specific diet plan, make sure to account for this sandwich accordingly.
Have you tried the BLT Chicken Jr? What did you think? Do you have any favorite ways to fit fast food into a balanced diet? I’d love to hear your thoughts and experiences!
Until next time, happy eating (and sensible indulging)!
FAQ About Burger King BLT Chicken Jr Sandwich
How many calories are in a Burger King BLT Chicken Jr Sandwich?
The sandwich contains between 490-492 calories according to multiple sources.
What is the fat content of the BLT Chicken Jr?
It contains 32g of total fat, including about 6g of saturated fat and 0g of trans fat.
Is the BLT Chicken Jr high in sodium?
Yes, with approximately 770-773mg of sodium, it contains about 32-33% of the recommended daily intake.
How much protein does the sandwich provide?
The BLT Chicken Jr offers 14g of protein.
What are the main ingredients in the BLT Chicken Jr?
The sandwich contains a crispy chicken patty, lettuce, mayonnaise, bacon, tomato, and a sesame seed bun.
Is the BLT Chicken Jr suitable for people with allergies?
The sandwich contains egg, gluten, and wheat, so it’s not suitable for those with these allergies.
How does the BLT Chicken Jr compare to other Burger King sandwiches?
It’s generally lower in calories than many of Burger King’s larger sandwiches like the Whopper, but higher than some of their basic hamburgers.
Burger King BLT Chicken Jr Nutrition Facts
*All percent daily value figures are based on a 2,000 calorie diet.Nutritional information source:
There are 492 calories in a BLT Chicken Jr from Burger King. Most of those calories come from fat (59%).
To burn the 492 calories in a BLT Chicken Jr, you would have to run for 43 minutes or walk for 70 minutes. — Advertisement. Content continues below — Popular Restaurants
According to our website visitors, a BLT Chicken Jr is not a healthy and nutritious option from Burger King, with only 20% of voters finding it to be healthy.
Let us know what you think! Review the nutrition facts above and then vote on whether you think a BLT Chicken Jr is healthy or not.