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Pesto Sauce Sandwich Calories
Bread, pesto, and cheese-based sandwich; relatively high in sodium and fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pesto Sauce Sandwich (180 g) has 558 calories. That works out to 310 calories per 100 g. It contains 59.6 g of carbs, 16.6 g of protein, 29 g of fat and 5 g of fiber. Its 39.6 µg of Selenium covers 72% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Pesto Sauce Sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
558
KCAL / 180G
Carbs
59.6g
· 22% DV
Protein
16.6g
· 33% DV
Fat
29g
· 37% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 12% · Fat 46%
Pesto Sauce Sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 558 kcal | |
| Total fat | 29 g | 37% |
| Saturated fat | 7.38 g | 37% |
| Trans fat | 0.09 g | |
| Sodium | 1296 mg | 56% |
| Total carbohydrate | 59.6 g | 22% |
| Fiber | 5 g | 18% |
| Protein | 16.6 g | 33% |
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 Sauce Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 558 kcal |
| 1 piece (mini) | 70 g | 217 kcal |
| 1 piece (half) | 90 g | 279 kcal |
| 100 g | 100 g | 310 kcal |
| 1 piece (small) | 120 g | 372 kcal |
| 1 piece (whole) | 180 g | 558 kcal |
| 1 serving (large) | 240 g | 744 kcal |
| 1 serving (double) | 300 g | 930 kcal |
| 1 serving (triple) | 360 g | 1116 kcal |
Calculated from 310 calories per 100 g.
Frequently Asked Questions About Pesto Sauce Sandwich
What is a pesto sauce sandwich?
A pesto sauce sandwich is a bread-based sandwich filled or spread with pesto, often paired with cheese. Common additions include tomato, leafy greens, roasted vegetables, or chicken, so the exact ingredients depend on the recipe.
How do you make a pesto sauce sandwich?
Spread pesto on bread, add cheese and your chosen fillings, then close the sandwich. Mozzarella with tomato and greens is a popular combination; toast it in a pan or sandwich press if you want melted cheese and crisp bread.
What bread is best for a pesto sauce sandwich?
Ciabatta, sourdough, and focaccia all work well for a pesto sauce sandwich. Their sturdy crumb holds the oily sauce and fillings better than very soft sliced bread, which can become soggy.
Can you eat a pesto sauce sandwich hot?
Yes, a pesto sauce sandwich can be eaten hot or cold. Toasting it melts the cheese and crisps the bread; add delicate greens after heating so they stay fresh rather than wilting inside the press.
What cheese goes well in a pesto sauce sandwich?
Mozzarella, provolone, and Parmesan pair well with a pesto sauce sandwich. Mozzarella melts into a mild, creamy filling, while Parmesan gives a sharper, saltier flavor; use a modest amount if the pesto is already strongly seasoned.
What meat goes well in a pesto sauce sandwich?
Chicken is a common meat pairing for a pesto sauce sandwich, especially with mozzarella and tomato. Turkey or grilled ham also work, while roasted vegetables make a flavorful meat-free filling.
How do you stop a pesto sauce sandwich from getting soggy?
Keep wet fillings away from the bread to prevent a pesto sauce sandwich from getting soggy. Spread pesto thinly, pat tomato dry, and place cheese or leafy greens between the bread and wetter ingredients; assemble close to serving time.
Can you make a pesto sauce sandwich ahead of time?
Yes, you can make a pesto sauce sandwich ahead, but it tastes best when assembled shortly before eating. For a packed lunch, keep juicy vegetables separate and add them later, or pack the sandwich chilled in a sealed container.
Can you freeze a pesto sauce sandwich?
A pesto sauce sandwich can be frozen, but thawed bread and fresh vegetables may turn soft or watery. For better texture, freeze bread with pesto and cheese only, then thaw and add tomato or greens before serving.
Is a pesto sauce sandwich healthy?
A pesto sauce sandwich can be part of a balanced meal, but pesto and cheese can make it relatively high in fat and sodium. Add vegetables and choose a filling portion; if you need to limit sodium for a medical condition, ask your clinician or dietitian for tailored advice.
Pesto Sauce Sandwich Vitamins & Minerals
Vitamins
B1
0.56mg · 47% DV
B3
5.58mg · 35% DV
B2
0.43mg · 33% DV
Vitamin E
4.86mg · 32% DV
Minerals
Selenium
40µg · 73% DV
Sodium
1296mg · 56% DV
Phosphorus
369mg · 53% DV
Manganese
1.12mg · 49% DV
Potassium ⭐
333mg · 10% DV
Pesto Sauce Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pesto Sauce Sandwich
To burn the 558 calories in 1 serving (medium) (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.
What is Pesto Sauce Sandwich?
A pesto sauce sandwich brings together bread, pesto—traditionally made with basil, olive oil, garlic and nuts—and usually cheese. Pesto comes from Liguria in northwest Italy; the sandwich is a convenient way to use the fragrant sauce, with fillings that vary from one kitchen to another.
The pesto’s fresh, savoury aroma pairs with creamy or mild cheese, while toasting makes the bread crisp and warms the filling. It works as a quick lunch or a substantial snack; serve it with a simple salad or sliced tomatoes to balance the rich flavours. Bread, pesto and cheese make it relatively high in fat and sodium, so use a lighter hand with the pesto or add plenty of vegetables if you’d like a less rich sandwich.
How Nutritious Is Pesto Sauce 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 Sauce 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 Sauce Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Pesto Sauce 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 Sauce Sandwich Fat Profile
SATURATED
7.38g
MONOUNSATURATED
13.32g
POLYUNSATURATED
5.22g
Omega 6:3 ratio 14.9:1
Above the ideal 4:1 (14.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.