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Pesto Mozzarella Tomato Sandwich Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pesto Mozzarella Tomato Sandwich (190 g) has 523 calories. That works out to 275 calories per 100 g. It contains 54.2 g of carbs, 21.3 g of protein, 24.9 g of fat and 4.4 g of fiber. Its 38.9 µg of Selenium covers 71% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Pesto Mozzarella Tomato Sandwich Nutrition Facts
Selected: 1 serving (medium) · 190 g
523
KCAL / 190G
Carbs
54.2g
· 20% DV
Protein
21.3g
· 43% DV
Fat
24.9g
· 32% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 16% · Fat 43%
Pesto Mozzarella Tomato Sandwich nutrition facts table · 1 serving (medium) (190 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 523 kcal | |
| Total fat | 24.9 g | 32% |
| Saturated fat | 8.84 g | 44% |
| Trans fat | 0.15 g | |
| Sodium | 1017 mg | 44% |
| Total carbohydrate | 54.2 g | 20% |
| Fiber | 4.4 g | 16% |
| Protein | 21.3 g | 43% |
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 Serving of Pesto Mozzarella Tomato Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 190 g | 523 kcal |
| 1 serving (half) | 95 g | 261 kcal |
| 100 g | 100 g | 275 kcal |
| 1 serving (small) | 140 g | 385 kcal |
| 1 piece (whole) | 190 g | 523 kcal |
| 1 serving (large) | 250 g | 688 kcal |
| 1 serving (double) | 330 g | 908 kcal |
Calculated from 275 calories per 100 g.
Frequently Asked Questions About Pesto Mozzarella Tomato Sandwich
What is in a pesto mozzarella tomato sandwich?
A pesto mozzarella tomato sandwich usually contains bread, pesto, mozzarella and sliced tomato. Fresh basil, black pepper or a little olive oil may also be added, but the core combination is the contrast of creamy cheese, juicy tomato and herby pesto.
How do you make a pesto mozzarella tomato sandwich?
To make a pesto mozzarella tomato sandwich, spread pesto on the inside of the bread, layer on mozzarella and tomato, then close the sandwich. Eat it cold or warm it in a pan or sandwich press until the cheese softens.
Is a pesto mozzarella tomato sandwich healthy?
A pesto mozzarella tomato sandwich can make a filling meal and provides protein and calcium. Pesto can add substantial oil and salt, so pairing the sandwich with vegetables or salad is a simple way to round out the meal.
Is a pesto mozzarella tomato sandwich the same as a Caprese sandwich?
They are very similar, but a pesto mozzarella tomato sandwich specifically includes pesto, while a Caprese sandwich is based on the classic tomato, mozzarella and basil combination. Some Caprese versions use whole basil leaves and olive oil instead of pesto.
What bread works best for a pesto mozzarella tomato sandwich?
Ciabatta, sourdough and focaccia all work well for a pesto mozzarella tomato sandwich because they hold the fillings without collapsing. Choose a loaf with a sturdy crust and a soft interior, and avoid bread so thin that tomato juice quickly soaks through.
Should you use fresh or low-moisture mozzarella in a pesto mozzarella tomato sandwich?
Fresh mozzarella gives a pesto mozzarella tomato sandwich a soft, milky texture, while low-moisture mozzarella melts more evenly and makes a less watery filling. If using fresh mozzarella, drain it well and pat the slices dry before assembling.
How do you stop a pesto mozzarella tomato sandwich from getting soggy?
To keep a pesto mozzarella tomato sandwich from getting soggy, pat the tomato and mozzarella dry and spread pesto in a thin layer. If packing it ahead, keep the tomato separate and add it shortly before eating.
Can you grill a pesto mozzarella tomato sandwich?
Yes, grilling a pesto mozzarella tomato sandwich works well: the bread turns crisp and the mozzarella softens. Use moderate heat so the bread does not brown before the cheese warms, and press gently rather than squeezing out the tomato.
Can you make a pesto mozzarella tomato sandwich ahead of time?
You can assemble a pesto mozzarella tomato sandwich shortly before serving, but it is not ideal to leave it assembled for long because the tomato releases moisture. For advance preparation, pack the components separately and build the sandwich when ready to eat.
What goes well with a pesto mozzarella tomato sandwich?
A pesto mozzarella tomato sandwich pairs well with a green salad, vegetable soup or a few olives. Fresh, lightly dressed sides balance the rich pesto and cheese without competing with the tomato and basil flavors.
Pesto Mozzarella Tomato Sandwich Vitamins & Minerals
Vitamins
B12
1.37µg · 57% DV
B2
0.55mg · 42% DV
B1
0.46mg · 38% DV
B3
5.13mg · 32% DV
Minerals
Selenium
39µg · 71% DV
Phosphorus
395mg · 56% DV
Calcium
504mg · 50% DV
Sodium
1017mg · 44% DV
Potassium ⭐
352mg · 10% DV
Pesto Mozzarella Tomato Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pesto Mozzarella Tomato Sandwich
To burn the 523 calories in 1 serving (medium) (190 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 Pesto Mozzarella Tomato Sandwich?
A Pesto Mozzarella Tomato Sandwich layers bread with fresh tomato, soft mozzarella and pesto, the fragrant Italian herb sauce. Its creamy, mild cheese and bright tomato balance the pesto’s savoury, herbal flavour. Toasting gives the bread a crisp outside while leaving the filling soft, though it is also commonly enjoyed cold.
It makes an easy lunch or light meal, whether picked up from a café or made at home; a green salad is a fresh side. It provides protein and calcium, with 11.2 g of protein per 100 g. For a lighter version, use a modest amount of pesto and add extra tomato or leafy greens.
How Nutritious Is Pesto Mozzarella Tomato 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 Pesto Mozzarella Tomato 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 Pesto Mozzarella Tomato Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Pesto Mozzarella Tomato 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
Pesto Mozzarella Tomato Sandwich Fat Profile
SATURATED
8.84g
MONOUNSATURATED
9.98g
POLYUNSATURATED
3.53g
Omega 6:3 ratio 13.4:1
Above the ideal 4:1 (13.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.