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Mozzarella sandwich Calories
Mozzarella sandwich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mozzarella sandwich (120 g) has 300 calories. That works out to 250 calories per 100 g. It contains 34.8 g of carbs, 13.2 g of protein, 10.8 g of fat and 2.4 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Mozzarella sandwich Nutrition Facts
Selected: 1 piece (medium) · 120 g
300
KCAL / 120G
Carbs
34.8g
· 13% DV
Protein
13.2g
· 26% DV
Fat
10.8g
· 14% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 18% · Fat 34%
Mozzarella sandwich nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 300 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 5.4 g | 27% |
| Trans fat | 0.06 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 34.8 g | 13% |
| Fiber | 2.4 g | 9% |
| Protein | 13.2 g | 26% |
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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How Many Calories in 1 Medium Mozzarella sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 300 kcal |
| 1 piece (half) | 60 g | 150 kcal |
| 1 piece (small) | 90 g | 225 kcal |
| 100 g | 100 g | 250 kcal |
| 1 serving (medium) | 120 g | 300 kcal |
| 1 piece (large) | 180 g | 450 kcal |
| 1 piece (extra large) | 240 g | 600 kcal |
| 2 piece (double) | 240 g | 600 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Mozzarella sandwich
How do you make a mozzarella sandwich?
To make a mozzarella sandwich, layer sliced mozzarella with tomato on bread, then add basil, olive oil, or pesto if you like. Eat it cold, or toast it until the cheese softens and the bread turns crisp.
What goes well in a mozzarella sandwich?
Tomato and basil are classic additions to a mozzarella sandwich; pesto, roasted peppers, or a few leafy greens also work well. Pat wet ingredients dry before adding them so the bread stays firm.
Is a mozzarella sandwich the same as a caprese sandwich?
Not always. A caprese-style mozzarella sandwich uses the familiar combination of mozzarella, tomato, and basil, while other mozzarella sandwiches may include pesto, roasted vegetables, or different fillings.
What is the best bread for a mozzarella sandwich?
A sturdy bread such as ciabatta or sourdough works well for a mozzarella sandwich because it holds the filling without collapsing. For a toasted version, choose bread that browns readily but is not so thin that melted cheese escapes.
Can you grill a mozzarella sandwich?
Yes, a mozzarella sandwich can be grilled in a pan or sandwich press. Use moderate heat so the bread browns before it burns, and keep the cheese away from the edges to reduce leakage.
How do you keep a mozzarella sandwich from getting soggy?
Keep a mozzarella sandwich from getting soggy by patting fresh mozzarella and tomato dry, and spreading pesto or other wet condiments thinly. If packing it ahead, carry juicy ingredients separately and assemble just before eating.
Can you make a mozzarella sandwich ahead of time?
Yes, you can prepare a mozzarella sandwich ahead, but it keeps its texture better when wet fillings are packed separately. Wrap the bread and cheese, chill the sandwich, and add tomato or dressing shortly before serving.
How should you store leftover mozzarella sandwich?
Store leftover mozzarella sandwich covered in the refrigerator rather than leaving it out. The bread may soften as it sits, especially with tomato or dressing inside; warming it in a pan can improve the texture before eating.
Can you freeze a mozzarella sandwich?
You can freeze a mozzarella sandwich, but thawing may make fresh mozzarella and tomato release moisture and leave the bread soft. For a better result, freeze the bread with mozzarella and add fresh vegetables after thawing.
Is a mozzarella sandwich a good lunch?
Yes, a mozzarella sandwich can make a satisfying lunch, especially with vegetables and a side salad or soup. Add greens or roasted vegetables for more variety, and choose a portion that suits your appetite.
Mozzarella sandwich Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.22mg · 17% DV
B3
2.52mg · 16% DV
B5
0.72mg · 14% DV
Minerals
Sodium
576mg · 25% DV
Calcium
216mg · 22% DV
Phosphorus
144mg · 21% DV
Selenium
11µg · 20% DV
Potassium ⭐
132mg · 4% DV
Mozzarella sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mozzarella sandwich
To burn the 300 calories in 1 piece (medium) (120 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 Mozzarella sandwich?
A mozzarella sandwich is made with bread and mozzarella, often paired with tomato, basil or other simple fillings. Mozzarella is a mild, soft cheese from Italy, and the sandwich is a familiar café or lunch-counter choice in many places, especially where Italian-style ingredients are popular.
It may be served cold or toasted; warming it makes the cheese soft and pleasantly stretchy. In Italy and elsewhere, it works as a quick lunch, while English-speaking readers may also find it on café menus or pack it for lunch. It provides a mix of carbohydrates and fat, with 11 g of protein per 100 g. For a lighter version, choose wholegrain bread and add plenty of fresh vegetables.
How Nutritious Is Mozzarella sandwich?
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 Mozzarella sandwich 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 Mozzarella sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Mozzarella sandwich 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
Mozzarella sandwich Fat Profile
SATURATED
5.4g
MONOUNSATURATED
3g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.