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Grilled sandwich with pesto, cheese, and bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (whole) of Pesto panini (180 g) has 502 calories. That works out to 279 calories per 100 g. It contains 55.4 g of carbs, 18.7 g of protein, 23.6 g of fat and 3.8 g of fiber. Its 39.6 µg of Selenium covers 72% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (whole) · 180 g
502
KCAL / 180G
Carbs
55.4g
· 20% DV
Protein
18.7g
· 37% DV
Fat
23.6g
· 30% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 15% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 502 kcal | |
| Total fat | 23.6 g | 30% |
| Saturated fat | 7.56 g | 38% |
| Trans fat | 0.14 g | |
| Sodium | 1098 mg | 48% |
| Total carbohydrate | 55.4 g | 20% |
| Fiber | 3.8 g | 14% |
| Protein | 18.7 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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 180 g | 502 kcal |
| 1 piece (half) | 90 g | 251 kcal |
| 100 g | 100 g | 279 kcal |
| 1 piece (small) | 140 g | 391 kcal |
| 1 serving (medium) | 180 g | 502 kcal |
| 1 piece (large) | 240 g | 670 kcal |
| 1 serving (double) | 280 g | 781 kcal |
| 1 piece (jumbo) | 360 g | 1004 kcal |
Calculated from 279 calories per 100 g.
A pesto panini is a pressed, grilled sandwich made with pesto, cheese and bread. It may also include vegetables or cooked meat, but the signature combination is fragrant pesto with warm, melted cheese inside crisped bread.
Spread pesto inside the bread, add cheese and any other fillings, then press and grill the sandwich until the bread is golden and the cheese melts. Use a moderate amount of pesto so the bread does not turn soggy.
Mozzarella works especially well in a pesto panini because it melts smoothly and has a mild flavor. Provolone is another good melter, while Parmesan can add a sharper, salty note when used alongside a softer cheese.
Ciabatta is a classic choice for a pesto panini: its sturdy crust crisps well under pressure without collapsing around the filling. Sourdough or a firm focaccia can also work, while soft sandwich bread may get soggy more easily.
Yes, you can brush a thin layer of pesto on the outside of a pesto panini, but it may scorch on a hot grill. For a cleaner result, spread pesto between the bread slices and lightly oil or butter the exterior instead.
A pesto panini is defined by its pesto filling and is usually pressed while grilling; a grilled cheese focuses on cheese between toasted bread. A pesto panini can include cheese, but pesto gives it a distinct herby, garlicky flavor.
Yes, cooked chicken makes a popular addition to a pesto panini and pairs well with mozzarella and tomatoes. Use fully cooked chicken and slice it thinly so the sandwich heats through before the bread becomes too dark.
A pesto panini pairs well with tomato soup, a crisp green salad or roasted vegetables. These sides complement the rich, savory filling without competing with the pesto’s herb and garlic flavors.
Use a sturdy bread, spread pesto in a thin layer and pat wet ingredients such as tomato dry before adding them. Grill the assembled pesto panini soon after filling it rather than letting it sit, which gives moisture time to soak into the bread.
Yes, reheat a pesto panini in a skillet, panini press or oven until the center is hot and the bread crisps again. A microwave warms it quickly but tends to make the bread soft, so finish it in a hot pan if you can.
Vitamins
B1
0.45mg · 38% DV
B12
0.86µg · 36% DV
Folate
122.4µg · 31% DV
Biotin
9.18µg · 31% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
346mg · 49% DV
Sodium
1098mg · 48% DV
Calcium
389mg · 39% DV
Potassium ⭐
324mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 502 calories in 1 piece (whole) (180 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 pesto panini is an Italian-style toasted sandwich, usually made by layering pesto and cheese between slices of bread and pressing or grilling them until the bread is crisp and the filling is warm. The pesto brings a fragrant, savoury note that balances the rich, melty cheese.
It is commonly eaten as a quick lunch or café meal, either on its own or with a side salad; in Turkey, it may also appear as a substantial breakfast option. Bread provides most of its carbohydrates, while the cheese and pesto contribute fat and some protein. For a lighter meal, pair it with a fresh salad or use a modest amount of pesto.
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
7.56g
MONOUNSATURATED
10.44g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.