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Pesto, Tomato and Mozzarella Rye Sandwich Calories
A filling sandwich made with rye bread, pesto, tomato and mozzarella, providing carbohydrates, fats and protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pesto, Tomato and Mozzarella Rye Sandwich (200 g) has 520 calories. That works out to 260 calories per 100 g. It contains 56 g of carbs, 21 g of protein, 24 g of fat and 8.6 g of fiber. Its 32 µg of Selenium covers 58% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Pesto, Tomato and Mozzarella Rye Sandwich Nutrition Facts
Selected: 1 piece (medium) · 200 g
520
KCAL / 200G
Carbs
56g
· 20% DV
Protein
21g
· 42% DV
Fat
24g
· 31% DV
Fiber
8.6g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 16% · Fat 41%
Pesto, Tomato and Mozzarella Rye Sandwich nutrition facts table · 1 piece (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 520 kcal | |
| Total fat | 24 g | 31% |
| Saturated fat | 8.4 g | 42% |
| Trans fat | 0.24 g | |
| Sodium | 960 mg | 42% |
| Total carbohydrate | 56 g | 20% |
| Fiber | 8.6 g | 31% |
| Protein | 21 g | 42% |
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 Pesto, Tomato and Mozzarella Rye Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 200 g | 520 kcal |
| 100 g | 100 g | 260 kcal |
| ½ piece (half) | 100 g | 260 kcal |
| 1 slice (thick) | 100 g | 260 kcal |
| 1 piece (small) | 150 g | 390 kcal |
| 1 serving (medium) | 200 g | 520 kcal |
| 1 piece (large) | 260 g | 676 kcal |
| 1 piece (extra large) | 320 g | 832 kcal |
| 2 piece (double) | 400 g | 1040 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Pesto, Tomato and Mozzarella Rye Sandwich
Is a pesto, tomato and mozzarella rye sandwich a healthy lunch?
Yes, it can make a satisfying lunch, with rye bread, mozzarella and pesto contributing different nutrients and flavors. Add a side salad or extra vegetables if you want more variety, and choose a portion that suits your appetite.
How do you make a pesto, tomato and mozzarella rye sandwich?
Spread pesto on rye bread, then add sliced tomato and mozzarella and close the sandwich. Pat very juicy tomato slices dry first to help keep the bread firm; eat it cold or warm it briefly until the cheese softens.
Can you toast a pesto, tomato and mozzarella rye sandwich?
Yes, toasting works well because the mozzarella softens and the rye bread turns crisp. Use moderate heat and avoid overfilling it, since tomato juice can escape; let the sandwich cool briefly before biting into the hot cheese.
How do you stop a pesto, tomato and mozzarella rye sandwich from getting soggy?
Keep the tomato and pesto away from the bread until close to serving, or pack them separately. Pat the tomato dry, use a modest layer of pesto, and assemble the sandwich shortly before eating to preserve the rye bread’s texture.
Can you make a pesto, tomato and mozzarella rye sandwich ahead of time?
Yes, but it holds its texture better when assembled shortly before eating. For meal prep, pack the rye bread, pesto, tomato and mozzarella separately, then put them together at lunchtime so the tomato juice does not soften the bread.
How long does a pesto, tomato and mozzarella rye sandwich keep in the fridge?
Keep it covered and refrigerated, and aim to eat it the same day for the best texture. The fresh tomato releases moisture over time, so the rye bread may become soft even while the sandwich remains chilled.
Can you freeze a pesto, tomato and mozzarella rye sandwich?
You can freeze it, but the tomato is likely to turn watery after thawing and make the bread soggy. For better results, freeze the rye bread with pesto and mozzarella, then add fresh tomato after thawing.
What kind of pesto goes in a pesto, tomato and mozzarella rye sandwich?
Basil pesto is the classic choice and pairs naturally with tomato and mozzarella. Use a thin layer so its strong flavor does not overwhelm the other ingredients; homemade pesto also works if it is thick enough to spread.
What can you serve with a pesto, tomato and mozzarella rye sandwich?
A green salad, sliced vegetables or a light vegetable soup makes a good side. These pairings complement the sandwich without competing with the pesto, tomato and mozzarella, and they work for either lunch or a simple supper.
Can you eat a pesto, tomato and mozzarella rye sandwich cold?
Yes, it is commonly eaten cold, and no cooking is needed if the ingredients are ready to eat. Keep it chilled until serving, especially when packing it for lunch, and assemble it close to mealtime to prevent soggy bread.
Pesto, Tomato and Mozzarella Rye Sandwich Vitamins & Minerals
Vitamins
B12
1.1µg · 46% DV
Vitamin K
48µg · 40% DV
B2
0.44mg · 34% DV
B1
0.36mg · 30% DV
Minerals
Selenium
32µg · 58% DV
Manganese
1.24mg · 54% DV
Phosphorus
370mg · 53% DV
Copper
0.38mg · 42% DV
Sodium
960mg · 42% DV
Potassium ⭐
490mg · 14% DV
Pesto, Tomato and Mozzarella Rye Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pesto, Tomato and Mozzarella Rye Sandwich
To burn the 520 calories in 1 piece (medium) (200 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, Tomato and Mozzarella Rye Sandwich?
Pesto, Tomato and Mozzarella Rye Sandwich brings together rye bread, basil pesto, tomato and mozzarella. It is a modern, Mediterranean-inspired sandwich rather than a dish tied to one specific tradition, and works well for a packed lunch or a quick meal at home.
Rye’s hearty, slightly tangy flavour contrasts with the creamy, mild cheese, while tomato adds freshness and pesto brings an aromatic, savoury note. It can be eaten as is or lightly toasted; pair it with a green salad or soup for a more substantial lunch. The combination provides carbohydrates, fats and protein, with rye contributing fibre. For a lighter version, use a little less pesto and add extra tomato or leafy greens.
How Nutritious Is Pesto, Tomato and Mozzarella Rye 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, Tomato and Mozzarella Rye Sandwich Processed?
NOVA 2
Minimally 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, Tomato and Mozzarella Rye Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Pesto, Tomato and Mozzarella Rye 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, Tomato and Mozzarella Rye Sandwich Fat Profile
SATURATED
8.4g
MONOUNSATURATED
10.2g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 12.9:1
Above the ideal 4:1 (12.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.