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Hearty sandwich made with Italian ciabatta bread and fresh mozzarella
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Ciabatta Mozzarella Sandwich (160 g) has 416 calories. That works out to 260 calories per 100 g. It contains 52.8 g of carbs, 16.8 g of protein, 14.4 g of fat and 3.5 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 160 g
416
KCAL / 160G
Carbs
52.8g
· 19% DV
Protein
16.8g
· 34% DV
Fat
14.4g
· 18% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 16% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 416 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 8.32 g | 42% |
| Trans fat | 0.05 g | |
| Sodium | 624 mg | 27% |
| Total carbohydrate | 52.8 g | 19% |
| Fiber | 3.5 g | 13% |
| Protein | 16.8 g | 34% |
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) | 160 g | 416 kcal |
| ½ piece (half) | 80 g | 208 kcal |
| 100 g | 100 g | 260 kcal |
| 1 piece (small) | 100 g | 260 kcal |
| 1 serving (medium) | 160 g | 416 kcal |
| 1 piece (large) | 220 g | 572 kcal |
| 1 serving (large) | 220 g | 572 kcal |
| 1 piece (extra large) | 300 g | 780 kcal |
| 2 piece (double) | 320 g | 832 kcal |
Calculated from 260 calories per 100 g.
A ciabatta mozzarella sandwich is made with ciabatta bread and mozzarella, often with tomato, basil, olive oil, or greens. The exact fillings vary; tomato and basil give it a fresh, Italian-inspired flavor, while roasted vegetables make it heartier.
Slice a ciabatta roll horizontally, add mozzarella and your chosen fillings, then serve it cold or warm it until the cheese softens. Toasting the cut sides first helps the bread stay crisp, especially when you add juicy ingredients such as tomato.
Yes, a ciabatta mozzarella sandwich can be toasted in a sandwich press or skillet. Use moderate heat so the bread crisps before the cheese spills out, and avoid pressing too hard. Let it rest briefly before cutting so the melted filling settles.
Fresh mozzarella works well in a ciabatta mozzarella sandwich, but it contains more moisture than low-moisture mozzarella. Drain and pat it dry before assembling; otherwise, the bread can become soggy, particularly if you also add sliced tomato.
A ciabatta mozzarella sandwich describes a mozzarella sandwich made with ciabatta, while a caprese sandwich specifically pairs mozzarella with tomato and basil. A ciabatta sandwich can be caprese-style, but it may instead contain other fillings such as roasted peppers or greens.
To keep a ciabatta mozzarella sandwich from getting soggy, drain fresh mozzarella, remove watery tomato seeds, and assemble it just before eating. Toasting the cut sides of the bread also creates a crisp surface that holds up better against moist fillings.
Roasted red peppers, arugula, basil, olives, and grilled zucchini all pair well with mozzarella in a ciabatta sandwich. Choose one or two additional fillings rather than piling them on, so the chewy bread holds together and the mozzarella remains noticeable.
A ciabatta mozzarella sandwich can be eaten hot or cold. Cold versions keep the mozzarella firm and work well for packed lunches; warming it softens the cheese and crisps the ciabatta, making the sandwich more like a toasted panino.
Keep a ciabatta mozzarella sandwich refrigerated if you are not eating it right away, and aim to eat it the same day. For better texture, store the mozzarella and wet fillings separately from the bread, then assemble the sandwich shortly before serving.
A ciabatta mozzarella sandwich pairs well with a green salad, tomato soup, or a side of marinated vegetables. For a lighter lunch, choose a simple salad; for a more substantial meal, serve it with soup rather than adding more bread.
Vitamins
B12
0.72µg · 30% DV
B2
0.3mg · 23% DV
B1
0.21mg · 18% DV
Vitamin A
152µg · 17% DV
Minerals
Calcium
272mg · 27% DV
Sodium
624mg · 27% DV
Phosphorus
176mg · 25% DV
Selenium
13µg · 24% DV
Potassium ⭐
176mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 416 calories in 1 piece (medium) (160 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.
A Ciabatta Mozzarella Sandwich brings together Italian ciabatta, a rustic loaf with a crisp crust and airy crumb, and fresh mozzarella. Tomato, basil and a little olive oil are common additions, though the exact filling varies. The cheese is mild and milky, giving a soft, yielding contrast to the bread’s chewy texture.
In Italy it makes an easy lunch, often served with a simple salad; elsewhere, it also works well as a café meal or packed lunch. At 10.5 g of protein per 100 g, it offers some protein, while the bread contributes most of its carbohydrates. Add extra tomato or leafy greens, and go lightly on the oil, for a fresher, less heavy sandwich.
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
8.32g
MONOUNSATURATED
3.68g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.