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Smoked Cheese, Greens and Pesto Sandwich Calories
Made with bread, smoked cheese, leafy greens and pesto; calories and sodium vary with the cheese and pesto amounts.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Smoked Cheese, Greens and Pesto Sandwich (220 g) has 629 calories. That works out to 286 calories per 100 g. It contains 64.7 g of carbs, 24.6 g of protein, 29.9 g of fat and 5.1 g of fiber. Its 83.6 µg of Vitamin K covers 70% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Smoked Cheese, Greens and Pesto Sandwich Nutrition Facts
Selected: 1 serving (medium) · 220 g
629
KCAL / 220G
Carbs
64.7g
· 24% DV
Protein
24.6g
· 49% DV
Fat
29.9g
· 38% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 16% · Fat 43%
Smoked Cheese, Greens and Pesto Sandwich nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 629 kcal | |
| Total fat | 29.9 g | 38% |
| Saturated fat | 11.55 g | 58% |
| Trans fat | 0.55 g | |
| Sodium | 1353 mg | 59% |
| Total carbohydrate | 64.7 g | 24% |
| Fiber | 5.1 g | 18% |
| Protein | 24.6 g | 49% |
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 Serving of Smoked Cheese, Greens and Pesto Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 629 kcal |
| 1 ounce (medium) | 28 g | 80 kcal |
| 100 g | 100 g | 286 kcal |
| ½ piece (half) | 110 g | 315 kcal |
| 1 piece (small) | 150 g | 429 kcal |
| 1 serving (medium) | 180 g | 515 kcal |
| 1 piece (medium) | 220 g | 629 kcal |
| 1 serving (large) | 250 g | 715 kcal |
| 1 piece (large) | 300 g | 858 kcal |
Calculated from 286 calories per 100 g.
Frequently Asked Questions About Smoked Cheese, Greens and Pesto Sandwich
How do you make a smoked cheese, greens and pesto sandwich?
Spread pesto on the bread, add slices of smoked cheese and dry leafy greens, then close the sandwich. Eat it cold or toast it briefly if you want the cheese soft and the bread crisp.
What bread works best in a smoked cheese, greens and pesto sandwich?
A sturdy sourdough loaf, ciabatta or firm sandwich bread holds up well. Pesto can make soft bread soggy, so lightly toasting the bread or spreading pesto in a thin layer helps keep the sandwich together.
Can you toast a smoked cheese, greens and pesto sandwich?
Yes, toasting works well because the smoked cheese softens and the bread turns crisp. Add the greens after toasting if you want them fresh and crunchy, rather than wilted by the heat.
Which greens go best in a smoked cheese, greens and pesto sandwich?
Arugula, baby spinach and crisp lettuce all work well. Arugula’s peppery taste complements the smoky cheese and basil pesto, while lettuce adds crunch; dry the leaves thoroughly so they do not make the bread wet.
What cheese melts well in a smoked cheese, greens and pesto sandwich?
A sliceable smoked cheese that softens when heated is a good choice. If your smoked cheese stays firm, use thinner slices and toast the sandwich gently; a strong-flavoured cheese can overpower the pesto.
Can you make a smoked cheese, greens and pesto sandwich ahead for lunch?
Yes, but it is best assembled shortly before eating because pesto and damp greens can soften the bread. For packing, dry the greens well, use a thin layer of pesto and keep the sandwich chilled.
Is a smoked cheese, greens and pesto sandwich healthy?
It can be part of a balanced meal: the bread provides energy, the cheese adds protein, and the greens bring freshness and fibre. Pair it with vegetables or soup rather than adding another rich side.
What can you serve with a smoked cheese, greens and pesto sandwich?
Tomato soup, a simple salad or roasted vegetables make good sides. Their fresh or savoury flavours complement the smoky cheese and pesto without competing with the sandwich.
How do you keep a smoked cheese, greens and pesto sandwich from getting soggy?
Dry the greens completely, avoid overfilling the sandwich and spread the pesto thinly. Toasting the bread first also creates a firmer surface that holds up better against the sauce.
How should you store leftover smoked cheese, greens and pesto sandwich?
Refrigerate the leftover sandwich promptly in a sealed container and eat it the next day if possible. The greens may wilt and the bread may soften, so this sandwich is best assembled fresh.
Smoked Cheese, Greens and Pesto Sandwich Vitamins & Minerals
Vitamins
Vitamin K
83.6µg · 70% DV
B12
1.36µg · 57% DV
B2
0.53mg · 41% DV
B1
0.42mg · 35% DV
Minerals
Phosphorus
414mg · 59% DV
Sodium
1353mg · 59% DV
Selenium
26µg · 47% DV
Calcium
451mg · 45% DV
Potassium ⭐
451mg · 13% DV
Smoked Cheese, Greens and Pesto Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smoked Cheese, Greens and Pesto Sandwich
To burn the 629 calories in 1 serving (medium) (220 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 Smoked Cheese, Greens and Pesto Sandwich?
Smoked Cheese, Greens and Pesto Sandwich layers smoked cheese, leafy greens and pesto between slices of bread. The cheese brings a savoury, smoky flavour, while pesto adds an herby richness and the greens offer a fresh, lightly crisp contrast. It is a contemporary sandwich combination rather than a dish tied to one particular region.
Enjoy it for lunch, as a quick breakfast or packed for a picnic; it works well with soup or a simple side salad. The cheese and pesto can make the filling quite rich, and their amounts affect the sandwich’s calories and saltiness. Add extra greens or use a lighter hand with the pesto for a fresher, less heavy meal.
How Nutritious Is Smoked Cheese, Greens and 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 Smoked Cheese, Greens and 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 Smoked Cheese, Greens and Pesto Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Smoked Cheese, Greens and 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
Smoked Cheese, Greens and Pesto Sandwich Fat Profile
SATURATED
11.55g
MONOUNSATURATED
11.33g
POLYUNSATURATED
3.78g
Omega 6:3 ratio 8.9:1
Above the ideal 4:1 (8.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.