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Sesame-topped baguette sandwich with cheese and deli filling
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Sesame baguette sandwich (180 g) has 500 calories. That works out to 278 calories per 100 g. It contains 62.1 g of carbs, 20.2 g of protein, 18.9 g of fat and 4.3 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 67 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 180 g
500
KCAL / 180G
Carbs
62.1g
· 23% DV
Protein
20.2g
· 40% DV
Fat
18.9g
· 24% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 16% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 500 kcal | |
| Total fat | 18.9 g | 24% |
| Saturated fat | 6.66 g | 33% |
| Trans fat | 0.14 g | |
| Sodium | 1278 mg | 56% |
| Total carbohydrate | 62.1 g | 23% |
| Fiber | 4.3 g | 15% |
| Protein | 20.2 g | 40% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 500 kcal |
| 1 piece (quarter) | 45 g | 125 kcal |
| 1 piece (half) | 90 g | 250 kcal |
| 100 g | 100 g | 278 kcal |
| 1 piece (small) | 110 g | 306 kcal |
| 1 serving (medium) | 150 g | 417 kcal |
| 1 serving (large) | 250 g | 695 kcal |
| 1 piece (large) | 260 g | 723 kcal |
| 1 piece (extra large) | 330 g | 917 kcal |
Calculated from 278 calories per 100 g.
A sesame baguette sandwich is made with a sesame-topped baguette filled with cheese and deli ingredients. The exact filling varies, but it may also include vegetables, spreads, or sauces.
To make a sesame baguette sandwich, split the baguette lengthwise, add a thin layer of spread, then layer in cheese and deli fillings. Add watery vegetables just before serving to help keep the bread from getting soggy.
Yes, you can toast a sesame baguette sandwich. Warm it in an oven or sandwich press until the filling is heated and the cheese softens; add lettuce and other fresh vegetables afterward so they stay crisp.
Cheddar, Swiss, provolone, or mozzarella all work well in a sesame baguette sandwich. Choose a mild cheese to let the sesame flavor stand out, or a good melting cheese if you plan to heat it.
Keep a sesame baguette sandwich from getting soggy by using only a thin layer of spread and placing cheese or deli meat between the bread and wet ingredients. Pack tomatoes and sauces separately if making it ahead.
A sesame baguette sandwich with deli meat or cheese can generally be refrigerated for three to four days in a sealed container. Its texture is best sooner, since fillings can soften the baguette as it sits.
Yes, a sesame baguette sandwich can be frozen, though the baguette and fresh vegetables may lose their texture after thawing. For better results, leave out lettuce and tomato, wrap the sandwich tightly, and thaw it in the refrigerator.
Serve a sesame baguette sandwich with soup, a green salad, pickles, or roasted potatoes. Soup makes it a more filling meal, while a simple salad balances the rich cheese and deli filling.
Pack a sesame baguette sandwich tightly wrapped or in a sealed lunch container, and keep it chilled if it contains meat or cheese. Put wet toppings such as tomato or dressing in a separate container until lunchtime.
No, a sesame baguette sandwich is not automatically a banh mi. Banh mi refers to a Vietnamese sandwich style, commonly made with a baguette and characteristic fillings and seasonings; a sesame baguette sandwich can have many other fillings.
Vitamins
B1
0.56mg · 47% DV
B12
0.94µg · 39% DV
B3
6.12mg · 38% DV
B2
0.4mg · 31% DV
Minerals
Selenium
43µg · 78% DV
Sodium
1278mg · 56% DV
Phosphorus
369mg · 53% DV
Copper
0.34mg · 38% DV
Potassium ⭐
342mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 500 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.
A sesame baguette sandwich is made by filling a long, sesame-topped baguette with cheese and deli filling. Baguettes have French roots, while the sandwich itself is a convenient format that can be adapted to local tastes. Its crust is lightly crisp and its centre soft, with savoury deli flavours balanced by the richness of cheese.
It works well as a quick lunch, an easy packed meal or a substantial snack; in France, baguette sandwiches are a familiar grab-and-go choice, while elsewhere the fillings often reflect local deli counters. The bread makes it carbohydrate-forward, with a moderate amount of protein. Add lettuce, tomato or other fresh vegetables for crunch, or use less cheese for a lighter sandwich.
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.
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.
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.
Contains these allergens:
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
SATURATED
6.66g
MONOUNSATURATED
6.75g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 23.8:1
Above the ideal 4:1 (23.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.