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BLT Sandwich & Fries
BLT Sandwich & Fries at Muffin Break (New Zealand) has 514 kcal per stated portion, with 19.9 g protein and 19.0 g fat.
| Per portion | Per 100 g | |
|---|---|---|
| Energy | 514 kcal | 178 |
| Protein | 19.9 g | 6.9 |
| Carbohydrate | 64.7 g | 22.4 |
| of which sugars | 5.6 g | 1.9 |
| Fat | 19.0 g | 6.6 |
| of which saturates | 4.3 g | 1.5 |
| Fibre | not published | — |
| Salt | 2.06 g | 0.71 |
What that costs in movement
At 75 kg, this item is roughly 91 minutes of brisk walking or 47 minutes of easy running. That is an energy comparison and nothing more: eating less and moving more are not interchangeable, and neither figure accounts for what your body would have burned anyway.
Against a 2 000 kcal day it is about 26% of the day's energy.
The salt in it is about 34% of the 6 g adult daily reference intake.
These are the chain's own published averages for its market. What lands on your tray varies with the branch, the build and the day.
Source: Muffin Break (New Zealand) published nutrition · checked 2026-09-22
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All Muffin Break (New Zealand) items · All chains · Estimate any menu
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