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Pesto Mozzarella Sandwich Calories
Fresh mozzarella, basil pesto, and bread sandwich.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pesto Mozzarella Sandwich (160 g) has 424 calories. That works out to 265 calories per 100 g. It contains 45 g of carbs, 16.3 g of protein, 18.9 g of fat and 3.4 g of fiber. Its 336 mg of Calcium covers 34% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Pesto Mozzarella Sandwich Nutrition Facts
Selected: 1 piece (medium) · 160 g
424
KCAL / 160G
Carbs
45g
· 16% DV
Protein
16.3g
· 33% DV
Fat
18.9g
· 24% DV
Fiber
3.4g
· 12% 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 Mozzarella Sandwich nutrition facts table · 1 piece (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 424 kcal | |
| Total fat | 18.9 g | 24% |
| Saturated fat | 7.68 g | 38% |
| Trans fat | 0.08 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 45 g | 16% |
| Fiber | 3.4 g | 12% |
| Protein | 16.3 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 Medium Pesto Mozzarella Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 160 g | 424 kcal |
| 1 piece (mini) | 80 g | 212 kcal |
| 100 g | 100 g | 265 kcal |
| 1 piece (small) | 120 g | 318 kcal |
| 1 serving (small) | 120 g | 318 kcal |
| 1 serving (medium) | 160 g | 424 kcal |
| 1 piece (large) | 220 g | 583 kcal |
| 1 serving (large) | 220 g | 583 kcal |
| 1 piece (jumbo) | 320 g | 848 kcal |
Calculated from 265 calories per 100 g.
Frequently Asked Questions About Pesto Mozzarella Sandwich
What is in a Pesto Mozzarella Sandwich?
A Pesto Mozzarella Sandwich is made with mozzarella, basil pesto, and bread. Common additions include tomato, arugula, or roasted vegetables; these add freshness and texture without changing the sandwich’s pesto-and-cheese character.
How do you make a Pesto Mozzarella Sandwich?
Spread basil pesto on the cut sides of the bread, add sliced mozzarella, and close the sandwich. Serve it cold or warm it in a pan or sandwich press until the cheese softens and the bread turns golden.
What bread is best for a Pesto Mozzarella Sandwich?
Ciabatta, baguette, and sourdough are all good choices for a Pesto Mozzarella Sandwich because their sturdy crusts hold the pesto and cheese. Soft sandwich bread works too, but can become soggy more quickly.
Can you eat a Pesto Mozzarella Sandwich cold?
Yes, a Pesto Mozzarella Sandwich can be eaten cold. Use fresh mozzarella and bread with enough structure to hold the filling; adding tomato just before serving helps keep the bread from becoming wet.
How do you keep a Pesto Mozzarella Sandwich from getting soggy?
To keep a Pesto Mozzarella Sandwich from getting soggy, pat fresh mozzarella dry and avoid adding wet ingredients until serving. If packing it ahead, use crusty bread and wrap the sandwich snugly after assembling.
What goes well with a Pesto Mozzarella Sandwich?
A Pesto Mozzarella Sandwich pairs well with a green salad, tomato soup, or roasted vegetables. Choose salad for a lighter lunch, or serve it with soup for a more substantial meal.
Can you toast a Pesto Mozzarella Sandwich?
Yes, toasting a Pesto Mozzarella Sandwich melts the mozzarella and crisps the bread. Use a pan or sandwich press over moderate heat, and stop once the cheese softens so the bread does not burn.
How long does a Pesto Mozzarella Sandwich last in the fridge?
Keep a Pesto Mozzarella Sandwich covered in the refrigerator and eat it within one to two days. Its bread is best soon after assembly, since moisture from the mozzarella and pesto can soften it during storage.
Can you freeze a Pesto Mozzarella Sandwich?
Freezing a Pesto Mozzarella Sandwich is not ideal: fresh mozzarella can change texture after thawing, and the bread may become damp. For a better result, freeze the bread separately and assemble the sandwich with fresh ingredients later.
Is a Pesto Mozzarella Sandwich healthy?
A Pesto Mozzarella Sandwich can be part of a balanced meal, but its overall quality depends on the bread and how much pesto you use. Add vegetables for freshness, or use a thinner layer of pesto for a lighter sandwich.
Pesto Mozzarella Sandwich Vitamins & Minerals
Vitamins
B2
0.35mg · 27% DV
B12
0.56µg · 23% DV
Vitamin A
176µg · 20% DV
Biotin
5.6µg · 19% DV
Minerals
Calcium
336mg · 34% DV
Sodium
672mg · 29% DV
Phosphorus
176mg · 25% DV
Selenium
14µg · 25% DV
Potassium ⭐
224mg · 7% DV
Pesto Mozzarella Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pesto Mozzarella Sandwich
To burn the 424 calories in 1 piece (medium) (160 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 Mozzarella Sandwich?
A Pesto Mozzarella Sandwich brings together bread, fresh mozzarella and basil pesto, a sauce closely associated with Liguria in north-western Italy. It is an Italian-inspired sandwich rather than a single traditional regional recipe, and can be made with a crusty roll or sliced bread. Serve it cold for a soft, fresh bite, or toast it until the bread is crisp and the mozzarella just begins to soften.
The cheese is mild and milky, while pesto adds fragrant basil and a rich, savoury edge. It makes an easy lunch or substantial snack, often paired with a green salad or a bowl of soup. Bread supplies most of the carbohydrates, with some protein from the cheese and fat from both cheese and pesto. For a lighter version, use a thinner layer of pesto and add extra salad greens.
How Nutritious Is Pesto Mozzarella 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 Mozzarella 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 Mozzarella Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Pesto Mozzarella 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 Mozzarella Sandwich Fat Profile
SATURATED
7.68g
MONOUNSATURATED
6.72g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.