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Mediterranean/Aegean-style ciabatta sandwich with vegetables, olive oil, and cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Aegean Ciabatta Sandwich (220 g) has 590 calories. That works out to 268 calories per 100 g. It contains 65.6 g of carbs, 20.7 g of protein, 26.6 g of fat and 5.7 g of fiber. Its 30.8 µg of Selenium covers 56% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 220 g
590
KCAL / 220G
Carbs
65.6g
· 24% DV
Protein
20.7g
· 41% DV
Fat
26.6g
· 34% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 14% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 590 kcal | |
| Total fat | 26.6 g | 34% |
| Saturated fat | 6.82 g | 34% |
| Trans fat | 0.18 g | |
| Sodium | 1016 mg | 44% |
| Total carbohydrate | 65.6 g | 24% |
| Fiber | 5.7 g | 20% |
| Protein | 20.7 g | 41% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 590 kcal |
| 0.25 piece (quarter) | 55 g | 147 kcal |
| 100 g | 100 g | 268 kcal |
| ½ piece (half) | 110 g | 295 kcal |
| 1 piece (small) | 140 g | 375 kcal |
| 1 serving (small) | 180 g | 482 kcal |
| 1 pack (medium) | 240 g | 643 kcal |
| 1 serving (large) | 250 g | 670 kcal |
| 1 piece (large) | 320 g | 858 kcal |
Calculated from 268 calories per 100 g.
An Aegean Ciabatta Sandwich is ciabatta filled with vegetables, olive oil, and cheese. It is a style of sandwich rather than one fixed recipe, so the particular vegetables and cheese can vary.
To make an Aegean Ciabatta Sandwich, split a ciabatta roll, add vegetables and cheese, and drizzle with olive oil. Put juicy vegetables in just before serving so the bread does not turn soggy.
An Aegean Ciabatta Sandwich is made with ciabatta, vegetables, olive oil, and cheese. Tomato, leafy greens, and olives are easy additions, but there is no single required combination for this sandwich.
A mild, crumbly or soft cheese works well in an Aegean Ciabatta Sandwich because it complements the vegetables and olive oil. There is no single traditional cheese required, so choose one that holds together when the sandwich is cut.
Yes, you can toast an Aegean Ciabatta Sandwich. Warm it briefly to crisp the ciabatta and soften the cheese; add delicate greens or cucumber afterward so they stay fresh and do not wilt.
Serve an Aegean Ciabatta Sandwich with a simple salad, olives, or a bowl of soup. Since the sandwich already combines bread, vegetables, and cheese, a light side keeps the meal from feeling too heavy.
Yes, but an Aegean Ciabatta Sandwich is best assembled shortly before eating. Moist vegetables can soak into ciabatta, so pack the bread and fillings separately and combine them at lunchtime.
Yes, an Aegean Ciabatta Sandwich can work well as a packed lunch. Keep it chilled, and pack juicy vegetables separately if you want the ciabatta to stay firm until you are ready to eat.
An Aegean Ciabatta Sandwich can be served either hot or cold. Serving it cold keeps the vegetables crisp, while a brief warming makes the bread crusty and the cheese softer.
Yes, you can use another sturdy bread for an Aegean Ciabatta Sandwich, although it will no longer have ciabatta’s chewy crumb and crisp crust. Choose bread that can hold the vegetables, cheese, and olive oil without falling apart.
Vitamins
B1
0.4mg · 33% DV
B3
5.28mg · 33% DV
Vitamin K
39.6µg · 33% DV
Biotin
8.8µg · 29% DV
Minerals
Selenium
31µg · 56% DV
Sodium
1016mg · 44% DV
Phosphorus
290mg · 41% DV
Manganese
0.92mg · 40% DV
Potassium ⭐
387mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 590 calories in 1 piece (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
An Aegean ciabatta sandwich brings together airy Italian ciabatta and fillings inspired by Aegean cooking, typically vegetables, olive oil and cheese. There is no single fixed recipe, so the vegetables and cheese can vary with the season and the cook. Its crisp-edged, open-textured bread contrasts with fresh vegetables and savoury cheese. It works well as a portable lunch or a substantial snack; in Turkey, it may also be served with tea or ayran. The bread supplies most of the carbohydrate, while olive oil and cheese make the sandwich more energy-dense; it provides 268 kcal per 100 g. For a lighter version, add plenty of vegetables and keep the cheese and extra oil modest.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
6.82g
MONOUNSATURATED
11.22g
POLYUNSATURATED
3.96g
Omega 6:3 ratio 19.8:1
Above the ideal 4:1 (19.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.