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Hearty sandwich made with ciabatta bread and mixed vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (whole) of Vegetable ciabatta sandwich (220 g) has 502 calories. That works out to 228 calories per 100 g. It contains 72.8 g of carbs, 16.3 g of protein, 15.6 g of fat and 7 g of fiber. Its 24.2 µg of Selenium covers 44% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (whole) · 220 g
502
KCAL / 220G
Carbs
72.8g
· 26% DV
Protein
16.3g
· 33% DV
Fat
15.6g
· 20% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 13% · Fat 28%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 502 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 2.42 g | 12% |
| Trans fat | 0.07 g | |
| Sodium | 902 mg | 39% |
| Total carbohydrate | 72.8 g | 26% |
| Fiber | 7 g | 25% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 220 g | 502 kcal |
| 1 piece (quarter) | 55 g | 125 kcal |
| 100 g | 100 g | 228 kcal |
| 1 piece (half) | 110 g | 251 kcal |
| 1 serving (small) | 180 g | 410 kcal |
| 1 serving (medium) | 220 g | 502 kcal |
| 1 serving (large) | 300 g | 684 kcal |
Calculated from 228 calories per 100 g.
To make a vegetable ciabatta sandwich, split the bread and layer in grilled or roasted vegetables such as peppers, zucchini, and eggplant. Add a little pesto or cheese if you like, then toast the sandwich until the bread is crisp and the filling is warm.
A vegetable ciabatta sandwich can be served either way. Toasting it brings out the flavor of roasted vegetables and crisps the crust, while serving it cold works well with fresh greens and vegetables.
Pesto, balsamic dressing, or a thin spread of garlic aioli goes well in a vegetable ciabatta sandwich. Use a modest amount so the sauce complements the vegetables without making the bread soggy.
A vegetable ciabatta sandwich describes the filling and bread, while a panini is a pressed, grilled sandwich style. A vegetable ciabatta sandwich can be served unpressed, or you can press it to make the crust crisp and warm the filling.
Keep a vegetable ciabatta sandwich from getting soggy by draining cooked vegetables well and adding dressing just before serving. You can also toast the cut sides of the bread or place leafy greens between the bread and juicier fillings.
You can prepare the vegetables and sauce ahead, but assemble a vegetable ciabatta sandwich shortly before eating. Storing the filling separately helps the ciabatta keep its chewy interior and crisp crust.
Mozzarella, provolone, and goat cheese all work well in a vegetable ciabatta sandwich. Choose mozzarella for a mild, stretchy filling, or goat cheese for a tangier contrast with roasted peppers and zucchini.
Serve a vegetable ciabatta sandwich with a leafy salad, tomato soup, or marinated olives. A fresh salad keeps the meal light, while soup makes the sandwich a more substantial lunch.
Yes, a vegetable ciabatta sandwich can make a satisfying lunch, especially with roasted vegetables and a filling such as cheese or hummus. Add a side salad or soup if you want a more substantial meal.
Ciabatta has a sturdy crust and an airy interior, so it holds substantial vegetable fillings without feeling dense. Toasting it lightly helps the bread stand up to moist ingredients and adds a crisp texture.
Vitamins
B3
5.72mg · 36% DV
B1
0.4mg · 33% DV
Vitamin K
39.6µg · 33% DV
Folate
90.2µg · 23% DV
Minerals
Selenium
24µg · 44% DV
Manganese
0.92mg · 40% DV
Sodium
902mg · 39% DV
Phosphorus
211mg · 30% DV
Potassium ⭐
370mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 502 calories in 1 piece (whole) (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.
Ciabatta is an Italian bread with a lightly crisp crust and an airy, chewy centre. A vegetable ciabatta sandwich pairs it with a mixture of vegetables; the exact filling and any dressing vary from one version to another.
The substantial bread makes it a convenient lunch, while the vegetables bring freshness and contrasting textures. In Italy it can be eaten as a quick meal, and elsewhere it works well packed for lunch or served with a simple salad. It is mainly a carbohydrate-rich sandwich, with some fibre from the vegetables and modest protein. For a lighter version, go easy on oily dressing and add extra vegetables.
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
✓ 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
SATURATED
2.42g
MONOUNSATURATED
6.6g
POLYUNSATURATED
3.52g
Omega 6:3 ratio 29.6:1
Above the ideal 4:1 (29.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.