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Seeded Bread Sandwich with Cheese and Olives Calories
A hearty sandwich of seeded bread, cheese, and olives, providing substantial energy, protein, and fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Seeded Bread Sandwich with Cheese and Olives (180 g) has 558 calories. That works out to 310 calories per 100 g. It contains 61.2 g of carbs, 23.4 g of protein, 23.4 g of fat and 8.1 g of fiber. Its 1.6 mg of Manganese covers 70% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Seeded Bread Sandwich with Cheese and Olives Nutrition Facts
Selected: 1 piece (whole) · 180 g
558
KCAL / 180G
Carbs
61.2g
· 22% DV
Protein
23.4g
· 47% DV
Fat
23.4g
· 30% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 17% · Fat 38%
Seeded Bread Sandwich with Cheese and Olives nutrition facts table · 1 piece (whole) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 558 kcal | |
| Total fat | 23.4 g | 30% |
| Saturated fat | 9.36 g | 47% |
| Trans fat | 0.18 g | |
| Sodium | 1224 mg | 53% |
| Total carbohydrate | 61.2 g | 22% |
| Fiber | 8.1 g | 29% |
| Protein | 23.4 g | 47% |
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 Seeded Bread Sandwich with Cheese and Olives?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 180 g | 558 kcal |
| 1 ounce (medium) | 28.4 g | 88 kcal |
| 1 slice (thick) | 90 g | 279 kcal |
| 100 g | 100 g | 310 kcal |
| 1 piece (small) | 120 g | 372 kcal |
| 1 piece (medium) | 180 g | 558 kcal |
| 1 serving (medium) | 180 g | 558 kcal |
| 1 piece (large) | 250 g | 775 kcal |
| 1 piece (extra large) | 300 g | 930 kcal |
| 2 piece (double) | 360 g | 1116 kcal |
Calculated from 310 calories per 100 g.
Frequently Asked Questions About Seeded Bread Sandwich with Cheese and Olives
How do you make a seeded bread sandwich with cheese and olives?
A seeded bread sandwich with cheese and olives is made by layering cheese and sliced, drained olives between two slices of seeded bread. Add greens, tomato, or roasted pepper if you like, and serve it cold or toasted.
What cheese works best in a seeded bread sandwich with cheese and olives?
Cheddar, mozzarella, feta, and provolone all work in a seeded bread sandwich with cheese and olives. Choose a mild cheese if the olives are strongly brined; mozzarella or cheddar melts especially well when the sandwich is toasted.
Should you toast a seeded bread sandwich with cheese and olives?
Toasting is optional for a seeded bread sandwich with cheese and olives. A pan or sandwich press warms the filling and crisps the bread; if using juicy ingredients such as tomato, add them after toasting to avoid soggy bread.
Which olives are best for a seeded bread sandwich with cheese and olives?
Kalamata, green, or black olives can all go in a seeded bread sandwich with cheese and olives. Use pitted olives and drain them well; strong, salty olives pair best with a mild cheese, while milder olives suit sharper cheese.
What can you add to a seeded bread sandwich with cheese and olives?
A seeded bread sandwich with cheese and olives pairs well with arugula, roasted red peppers, tomato, or cucumber. Add mustard or a thin spread of hummus for extra flavor, but avoid too much wet filling if you are packing it to eat later.
Can you make a seeded bread sandwich with cheese and olives ahead for lunch?
Yes, you can prepare a seeded bread sandwich with cheese and olives ahead for lunch. Keep it wrapped or in a sealed container in the refrigerator, and pack watery vegetables separately so they do not soften the bread.
How long does a seeded bread sandwich with cheese and olives keep in the fridge?
A seeded bread sandwich with cheese and olives is best eaten within a day when kept covered in the refrigerator. Refrigerate it promptly because the cheese is perishable, and discard it if it has been left at room temperature for an extended period.
What should you serve with a seeded bread sandwich with cheese and olives?
Serve a seeded bread sandwich with cheese and olives with vegetable soup, a green salad, or crunchy raw vegetables. These sides complement the salty, savory filling without making the meal feel as heavy as adding another rich dish.
Is a seeded bread sandwich with cheese and olives a filling meal?
Yes, a seeded bread sandwich with cheese and olives can be filling because it combines bread with protein-containing cheese and flavorful olives. Add salad or vegetables alongside it for a more substantial meal with extra variety.
Can you freeze a seeded bread sandwich with cheese and olives?
Yes, you can freeze a seeded bread sandwich with cheese and olives, though thawing may make the bread less crisp. Leave out fresh tomato and cucumber, wrap the sandwich tightly, thaw it in the refrigerator, and toast it before serving if desired.
Seeded Bread Sandwich with Cheese and Olives Vitamins & Minerals
Vitamins
B12
1.17µg · 49% DV
B1
0.5mg · 42% DV
B3
6.12mg · 38% DV
B2
0.45mg · 35% DV
Minerals
Manganese
1.62mg · 70% DV
Phosphorus
468mg · 67% DV
Selenium
32µg · 58% DV
Sodium
1224mg · 53% DV
Potassium ⭐
450mg · 13% DV
Seeded Bread Sandwich with Cheese and Olives Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seeded Bread Sandwich with Cheese and Olives
To burn the 558 calories in 1 piece (whole) (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 Seeded Bread Sandwich with Cheese and Olives?
A seeded bread sandwich with cheese and olives brings together slices of seed-studded bread with cheese and olives. It is a straightforward sandwich rather than a dish tied to one particular place, and the exact flavour depends on the bread, cheese and type of olives used. Seeds add a nutty note and a little crunch, while the cheese makes the filling rich and savoury.
It works well as a portable lunch, a quick breakfast or a picnic sandwich, and is commonly paired with fresh vegetables or a simple salad. With 13 g of protein per 100 g, it offers more than just bread-based energy, though the cheese and olives also make it fairly rich. For a lighter version, use a modest amount of cheese and add tomato, cucumber or leafy greens.
How Nutritious Is Seeded Bread Sandwich with Cheese and Olives?
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 Seeded Bread Sandwich with Cheese and Olives 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 Seeded Bread Sandwich with Cheese and Olives Contain Allergens?
Contains these allergens:
Which Diets Is Seeded Bread Sandwich with Cheese and Olives 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
Seeded Bread Sandwich with Cheese and Olives Fat Profile
SATURATED
9.36g
MONOUNSATURATED
7.38g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.