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Protein Calzone Calories
High-protein, lower-carb, filling baked Italian turnover
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Protein Calzone (180 g) has 378 calories. That works out to 210 calories per 100 g. It contains 32.4 g of carbs, 34.2 g of protein, 12.6 g of fat and 5.4 g of fiber. Its 1.3 µg of B12 covers 53% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Protein Calzone Nutrition Facts
Selected: 1 piece (medium) · 180 g
378
KCAL / 180G
Carbs
32.4g
· 12% DV
Protein
34.2g
· 68% DV
Fat
12.6g
· 16% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 36% · Fat 30%
Protein Calzone nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 3.96 g | 20% |
| Trans fat | 0.09 g | |
| Sodium | 864 mg | 38% |
| Total carbohydrate | 32.4 g | 12% |
| Fiber | 5.4 g | 19% |
| Protein | 34.2 g | 68% |
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 Protein Calzone?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 378 kcal |
| 1 slice (medium) | 60 g | 126 kcal |
| ½ piece (half) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (small) | 120 g | 252 kcal |
| 1 serving (medium) | 180 g | 378 kcal |
| 1 piece (large) | 250 g | 525 kcal |
| 2 piece (double) | 360 g | 756 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Protein Calzone
What is a protein calzone?
A protein calzone is a folded, oven-baked turnover filled with ingredients chosen to boost its protein content. Recipes vary: some add protein-rich foods to the filling, while others use a specially formulated dough.
How do you make a protein calzone at home?
To make a protein calzone, place a protein-rich filling on rolled-out dough, fold it over, seal the edges, and bake until golden and cooked through. Cook and cool meat or vegetables first, and avoid a wet filling that can soften the dough.
What makes the dough in a protein calzone different?
Protein calzone dough may include ingredients such as higher-protein flour or added protein, but recipes differ. Some versions get most of their protein from the filling instead, so the name alone does not tell you how the dough is made.
How do you stop a protein calzone from bursting open in the oven?
Seal a protein calzone firmly and avoid overfilling it. Leave a clear border around the filling, press the edges together, and crimp them with a fork; letting hot, watery filling cool first also helps keep the seam intact.
Can you cook a frozen protein calzone without thawing it?
Sometimes, but it depends on whether the protein calzone is sold frozen and on its cooking directions. Follow the package instructions for a commercial one; for a homemade frozen calzone, thawing it in the refrigerator helps it heat more evenly.
Can you freeze homemade protein calzones?
Yes, homemade protein calzones freeze well. Cool baked calzones completely, wrap them individually, and freeze them in an airtight container; thaw in the refrigerator and reheat until the center is hot before serving.
What should you serve with a protein calzone?
A protein calzone pairs well with a green salad, roasted vegetables, or a light tomato sauce for dipping. Since the calzone is already a filling baked main, a vegetable side usually complements it better than another heavy dish.
How long does protein calzone keep in the fridge?
A cooked protein calzone keeps for about three to four days when promptly refrigerated in a covered container. Reheat only the portion you plan to eat, and discard it if it has been left at room temperature for too long.
Does a protein calzone keep you full?
Often, yes: a protein calzone combines protein-rich filling with dough, making it a substantial meal. Its staying power depends on the filling and portion, and adding vegetables on the side can make the meal more satisfying.
Is a store-bought protein calzone different from a homemade one?
Yes. A store-bought protein calzone is a processed product, while a homemade version depends on the ingredients and method you choose. Making one at home lets you control the dough and filling; packaged versions vary by brand.
Protein Calzone Vitamins & Minerals
Vitamins
B12
1.26µg · 53% DV
B1
0.4mg · 33% DV
B2
0.34mg · 26% DV
B5
1.26mg · 25% DV
Minerals
Phosphorus
306mg · 44% DV
Sodium
864mg · 38% DV
Calcium
324mg · 32% DV
Selenium
14µg · 25% DV
Potassium ⭐
378mg · 11% DV
Protein Calzone Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Calzone
To burn the 378 calories in 1 piece (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 Protein Calzone?
A protein calzone is a higher-protein take on the Italian calzone: dough is folded over its filling and baked into a sealed turnover. Fillings vary by recipe and may include cheese, vegetables or meat. The crust turns golden, while the enclosed centre stays soft and satisfying.
In Italy, calzones are commonly eaten warm as a substantial snack or meal; elsewhere, they work well for lunch or an easy dinner. Pair one with a fresh salad to balance its rich, savoury filling. With 19 g of protein and 18 g of carbohydrate per 100 g, it is a filling, protein-forward option with comparatively fewer carbs than many pastry-based meals.
How Nutritious Is Protein Calzone?
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
High
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 Protein Calzone 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 Protein Calzone Contain Allergens?
Contains these allergens:
Which Diets Is Protein Calzone Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein Calzone Fat Profile
SATURATED
3.96g
MONOUNSATURATED
4.14g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.