Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Ezine cheese sandwich on rye bread Calories
Savory cheese sandwich made with rye bread, providing protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ezine cheese sandwich on rye bread (140 g) has 402 calories. That works out to 287 calories per 100 g. It contains 35.6 g of carbs, 18.5 g of protein, 20.7 g of fat and 5.7 g of fiber. Its 357 mg of Phosphorus covers 51% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Ezine cheese sandwich on rye bread Nutrition Facts
Selected: 1 serving (medium) · 140 g
402
KCAL / 140G
Carbs
35.6g
· 13% DV
Protein
18.5g
· 37% DV
Fat
20.7g
· 27% 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 35% · Protein 18% · Fat 47%
Ezine cheese sandwich on rye bread nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 402 kcal | |
| Total fat | 20.7 g | 27% |
| Saturated fat | 9.94 g | 50% |
| Trans fat | 0.31 g | |
| Sodium | 896 mg | 39% |
| Total carbohydrate | 35.6 g | 13% |
| Fiber | 5.7 g | 20% |
| Protein | 18.5 g | 37% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Ezine cheese sandwich on rye bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 402 kcal |
| 1 piece (quarter) | 45 g | 129 kcal |
| 1 piece (half) | 70 g | 201 kcal |
| 2 slice (thin) | 90 g | 258 kcal |
| 100 g | 100 g | 287 kcal |
| 2 slice (thick) | 120 g | 344 kcal |
| 1 pack (mini) | 160 g | 459 kcal |
| 1 serving (large) | 190 g | 545 kcal |
Calculated from 287 calories per 100 g.
Frequently Asked Questions About Ezine cheese sandwich on rye bread
How do you make an Ezine cheese sandwich on rye bread?
Layer Ezine cheese between slices of rye bread for a simple sandwich. Add tomato, cucumber, or leafy greens if you like; pat wet vegetables dry first so the bread is less likely to turn soggy.
What is Ezine cheese in an Ezine cheese sandwich on rye bread?
Ezine cheese is a Turkish brined white cheese associated with the Ezine region. Its tangy, salty flavor works well with rye bread, so you can keep the filling simple and taste it before adding any extra salt.
Is an Ezine cheese sandwich on rye bread healthy?
It can be a nourishing meal, especially when you add vegetables and choose a portion that suits you. The cheese brings a salty, rich flavor, so pairing the sandwich with fresh produce rather than salty sides is a practical choice.
Can you toast an Ezine cheese sandwich on rye bread?
Yes, an Ezine cheese sandwich on rye bread can be toasted. Heat it until the bread is crisp and the cheese softens; add delicate greens after toasting, and keep in mind that juicy tomato may make the filling wetter.
What vegetables go well in an Ezine cheese sandwich on rye bread?
Tomato, cucumber, arugula, and lettuce all work well in an Ezine cheese sandwich on rye bread. For a less soggy sandwich, remove excess moisture from the vegetables and add them just before serving.
What can you serve with an Ezine cheese sandwich on rye bread?
Serve an Ezine cheese sandwich on rye bread with a green salad, raw vegetables, or a bowl of soup. These sides complement the savory cheese without competing with it; salty pickles are optional rather than necessary.
Can an Ezine cheese sandwich on rye bread be made ahead for lunch?
Yes, you can prepare an Ezine cheese sandwich on rye bread ahead, but keep it chilled until lunchtime. Pack watery vegetables separately and add them shortly before eating to help the rye bread retain its texture.
How should you store an Ezine cheese sandwich on rye bread?
Store an Ezine cheese sandwich on rye bread in a sealed container in the refrigerator and eat it promptly. Fresh vegetables can release moisture into the bread, so storing them separately helps preserve the sandwich's texture.
Can you freeze an Ezine cheese sandwich on rye bread?
Freezing an assembled Ezine cheese sandwich on rye bread is not ideal because thawing can change the cheese's texture and make vegetables watery. If you need to freeze it, leave out fresh vegetables and add them after thawing.
Is an Ezine cheese sandwich on rye bread good for a packed lunch?
Yes, an Ezine cheese sandwich on rye bread can work well in a packed lunch if kept cool. Use a lunch bag with an ice pack, and pack juicy vegetables separately so the sandwich stays fresh-tasting and firm.
Ezine cheese sandwich on rye bread Vitamins & Minerals
Vitamins
B12
1.01µg · 42% DV
B2
0.39mg · 30% DV
Biotin
7.14µg · 24% DV
B3
3.64mg · 23% DV
Minerals
Phosphorus
357mg · 51% DV
Manganese
1.01mg · 44% DV
Calcium
434mg · 43% DV
Sodium
896mg · 39% DV
Potassium ⭐
259mg · 8% DV
Ezine cheese sandwich on rye bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ezine cheese sandwich on rye bread
To burn the 402 calories in 1 serving (medium) (140 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.
What is Ezine cheese sandwich on rye bread?
An Ezine cheese sandwich on rye bread pairs rye’s earthy, slightly tangy flavour with Ezine cheese, a brined white cheese from the Çanakkale region of north-western Turkey. It is an easy combination to assemble, with the cheese bringing a savoury, creamy contrast to the denser bread.
In Turkey, it can be served at breakfast, packed for lunch or enjoyed with tea; elsewhere, it also makes a straightforward lunch or snack. The sandwich provides protein, while rye contributes fibre, making it more sustaining than a plain cheese filling. Add tomato, cucumber or leafy greens for freshness, or use a thinner layer of cheese if you prefer a lighter sandwich.
How Nutritious Is Ezine cheese sandwich on rye bread?
Nutrient density
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.
Satiety score
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.
Is Ezine cheese sandwich on rye bread Processed?
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.
Does Ezine cheese sandwich on rye bread Contain Allergens?
Contains these allergens:
Which Diets Is Ezine cheese sandwich on rye bread Good For?
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
Ezine cheese sandwich on rye bread Fat Profile
SATURATED
9.94g
MONOUNSATURATED
6.02g
POLYUNSATURATED
1.54g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
Compare Ezine cheese sandwich on rye bread
Foods Similar to Ezine cheese sandwich on rye bread
Have another question about Ezine cheese sandwich on rye bread?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.