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Mediterranean-style sandwich with mozzarella cheese, sundried tomatoes, and bread.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Mozzarella sundried tomato sandwich (120 g) has 300 calories. That works out to 250 calories per 100 g. It contains 33.6 g of carbs, 12 g of protein, 12 g of fat and 3 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) · 120 g
300
KCAL / 120G
Carbs
33.6g
· 12% DV
Protein
12g
· 24% DV
Fat
12g
· 15% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 17% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 300 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 5.4 g | 27% |
| Trans fat | 0.02 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 33.6 g | 12% |
| Fiber | 3 g | 11% |
| Protein | 12 g | 24% |
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) | 120 g | 300 kcal |
| 1 piece (extra small) | 60 g | 150 kcal |
| 1 piece (small) | 80 g | 200 kcal |
| 100 g | 100 g | 250 kcal |
| 1 serving (medium) | 150 g | 375 kcal |
| 1 piece (large) | 180 g | 450 kcal |
| 1 serving (large) | 200 g | 500 kcal |
| 2 piece (double) | 240 g | 600 kcal |
| 1 pack (jumbo) | 250 g | 625 kcal |
Calculated from 250 calories per 100 g.
A mozzarella sundried tomato sandwich is made by layering mozzarella and chopped sun-dried tomatoes between slices of bread. Add basil or arugula if you like, then serve it cold or grill it until the cheese softens and the bread turns crisp.
Ciabatta, focaccia, and sourdough all work well for a mozzarella sundried tomato sandwich. Their sturdy texture holds the cheese and tomatoes without falling apart; choose a softer roll if you prefer a less chewy sandwich.
Yes, a mozzarella sundried tomato sandwich grills well. Use medium heat so the bread browns before the cheese escapes, and drain oil-packed tomatoes first to keep the bread from becoming greasy.
Yes, drain oil-packed tomatoes before adding them to a mozzarella sundried tomato sandwich. Their flavor remains, but excess oil can make the bread soggy; pat the tomatoes dry if you are packing the sandwich to eat later.
Yes, pesto is a popular addition to a mozzarella sundried tomato sandwich, especially basil pesto. Spread on a thin layer because pesto and sun-dried tomatoes both have concentrated flavor, and too much can overwhelm the mild cheese.
Yes, but fresh tomatoes make a mozzarella sundried tomato sandwich wetter and less tangy. Pat the slices dry, remove excess seeds if they are especially juicy, and assemble the sandwich just before eating to protect the bread.
Yes, you can prepare a mozzarella sundried tomato sandwich a few hours ahead and refrigerate it in a sealed container. Drain the tomatoes well and keep delicate greens separate until lunchtime so the bread stays firm.
A mozzarella sundried tomato sandwich pairs well with a green salad, minestrone, or roasted vegetables. For a simple lunch, serve it with soup; the fresh, crisp side balances the rich cheese and concentrated tomato flavor.
A mozzarella sundried tomato sandwich is best eaten the day it is made, but it can be refrigerated in a sealed container and eaten within a day. The bread may soften as it sits, especially if the tomatoes were packed in oil.
Yes, fresh mozzarella works in a mozzarella sundried tomato sandwich and gives it a soft, milky texture. Drain and blot it first, since its extra moisture can soak into the bread; low-moisture mozzarella is easier to grill.
Vitamins
B12
0.72µg · 30% DV
B5
0.84mg · 17% DV
B2
0.22mg · 17% DV
Vitamin A
144µg · 16% DV
Minerals
Sodium
504mg · 22% DV
Calcium
216mg · 22% DV
Phosphorus
132mg · 19% DV
Copper
0.14mg · 16% DV
Potassium ⭐
252mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
A mozzarella sundried tomato sandwich layers mozzarella and dried tomatoes between slices of bread, often with greens or basil. It is Mediterranean-inspired rather than tied to one specific place, and makes a straightforward café lunch or packed meal. The cheese is mild, milky and soft; the tomatoes bring a concentrated sweet-tart flavour, while toasted bread adds a crisp contrast.
It works well for lunch or a quick light meal, served with a green salad, soup or fruit. Bread supplies most of its carbohydrates, while mozzarella adds protein and fat, so the sandwich can be filling without being especially vegetable-rich. For a lighter version, choose whole-grain bread, add plenty of leafy greens, and blot or drain tomatoes packed in oil.
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
5.4g
MONOUNSATURATED
3.84g
POLYUNSATURATED
1.32g
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.