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Pesto sandwich Calories
Bread-based sandwich with pesto
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pesto sandwich (180 g) has 517 calories. That works out to 287 calories per 100 g. It contains 51.5 g of carbs, 16.9 g of protein, 27.2 g of fat and 4.1 g of fiber. Its 28.8 µg of Selenium covers 52% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Pesto sandwich Nutrition Facts
Selected: 1 piece (medium) · 180 g
517
KCAL / 180G
Carbs
51.5g
· 19% DV
Protein
16.9g
· 34% DV
Fat
27.2g
· 35% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 13% · Fat 47%
Pesto sandwich nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 517 kcal | |
| Total fat | 27.2 g | 35% |
| Saturated fat | 5.58 g | 28% |
| Trans fat | 0.09 g | |
| Sodium | 922 mg | 40% |
| Total carbohydrate | 51.5 g | 19% |
| Fiber | 4.1 g | 15% |
| Protein | 16.9 g | 34% |
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 sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 517 kcal |
| 1 slice (thick) | 60 g | 172 kcal |
| ½ piece (half) | 90 g | 258 kcal |
| 100 g | 100 g | 287 kcal |
| 1 piece (small) | 120 g | 344 kcal |
| 2 slice (thick) | 120 g | 344 kcal |
| 1 serving (medium) | 150 g | 431 kcal |
| 1 serving (large) | 240 g | 689 kcal |
| 1 piece (large) | 260 g | 746 kcal |
Calculated from 287 calories per 100 g.
Frequently Asked Questions About Pesto sandwich
What is in a pesto sandwich?
A pesto sandwich usually has bread, pesto, and cheese, often with tomato or leafy greens. Popular versions add grilled chicken, roasted vegetables, or mozzarella. The exact filling varies, but pesto is the defining sauce that gives the sandwich its herby, savory flavor.
How do you make a pesto sandwich?
To make a pesto sandwich, spread a thin layer of pesto on the bread, add cheese and your chosen vegetables or protein, then close it. Eat it cold or toast it in a pan or sandwich press until the bread is crisp and the cheese melts.
What bread is best for a pesto sandwich?
Ciabatta, sourdough, and a crusty baguette work well for a pesto sandwich because they hold the filling without collapsing. Soft sandwich bread is convenient too, but use pesto sparingly so the bread does not become soggy.
Can you toast a pesto sandwich?
Yes, you can toast a pesto sandwich. A panini press or skillet crisps the bread and melts the cheese; spread pesto thinly so it does not leak out or make the bread greasy. Add delicate greens after toasting for a fresher texture.
What cheese goes best in a pesto sandwich?
Mozzarella is a popular cheese for a pesto sandwich because its mild flavor lets the basil pesto stand out. Provolone and Parmesan also work; for a richer, stretchy filling, use mozzarella and add a little Parmesan for a sharper, salty note.
Can you put chicken in a pesto sandwich?
Yes, grilled or roasted chicken makes a satisfying pesto sandwich filling. Pair it with mozzarella and tomato, or add roasted peppers for extra sweetness. Let hot chicken cool slightly before assembling if you plan to eat the sandwich cold.
What should you serve with a pesto sandwich?
A pesto sandwich goes well with a green salad, tomato soup, or roasted vegetables. For a lighter lunch, serve it with a crisp salad; chips or fries make a heartier side when you want a more filling meal.
How do you pack a pesto sandwich for lunch without it getting soggy?
To keep a pesto sandwich from getting soggy in a lunchbox, spread pesto in a thin layer and keep watery tomato separate until serving. Pack the sandwich tightly in parchment or a container, and add delicate greens just before eating.
How long does a pesto sandwich keep in the fridge?
A pesto sandwich is best eaten the day it is made, but a wrapped sandwich with sturdy fillings can usually be refrigerated until the next day. Keep it chilled, and store tomato or other watery vegetables separately to protect the bread's texture.
Can you freeze a pesto sandwich?
Yes, a pesto sandwich can be frozen, but fresh greens and tomato may turn watery after thawing. Freeze one without those ingredients, wrapped tightly; thaw it in the refrigerator, then add fresh vegetables and toast it if desired.
Pesto sandwich Vitamins & Minerals
Vitamins
Vitamin K
43.2µg · 36% DV
B1
0.4mg · 33% DV
B3
4.68mg · 29% DV
Biotin
7.2µg · 24% DV
Minerals
Selenium
29µg · 53% DV
Sodium
922mg · 40% DV
Phosphorus
263mg · 38% DV
Manganese
0.7mg · 30% DV
Potassium ⭐
302mg · 9% DV
Pesto sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pesto sandwich
To burn the 517 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 Pesto sandwich?
A pesto sandwich pairs bread with pesto, the fragrant sauce associated with Genoa in northern Italy. Traditional pesto is made with basil, olive oil, garlic and cheese; sandwich fillings vary, so some versions are simple while others include vegetables or additional fillings.
The sauce brings a fresh, herbal aroma and rich, savoury flavour, balanced by soft or toasted bread. In Italy it makes an easy lunch or snack, and it works just as well as a packed meal for English-speaking readers elsewhere. It gets much of its energy from the bread and the oil in the pesto, with a moderate amount of protein. For a lighter sandwich, use a thin layer of pesto and add tomato, leafy greens or grilled vegetables.
How Nutritious Is Pesto 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 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 sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Pesto 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 sandwich Fat Profile
SATURATED
5.58g
MONOUNSATURATED
11.52g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 17.2:1
Above the ideal 4:1 (17.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.