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White cheese and olive paste sandwich Calories
Source of protein and calcium; high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of White cheese and olive paste sandwich (180 g) has 459 calories. That works out to 255 calories per 100 g. It contains 52.9 g of carbs, 18.4 g of protein, 20 g of fat and 4.3 g of fiber. Its 37.8 µg of Selenium covers 69% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
White cheese and olive paste sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
459
KCAL / 180G
Carbs
52.9g
· 19% DV
Protein
18.4g
· 37% DV
Fat
20g
· 26% 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 45% · Protein 16% · Fat 39%
White cheese and olive paste sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 459 kcal | |
| Total fat | 20 g | 26% |
| Saturated fat | 7.38 g | 37% |
| Trans fat | 0.22 g | |
| Sodium | 1467 mg | 64% |
| Total carbohydrate | 52.9 g | 19% |
| Fiber | 4.3 g | 15% |
| Protein | 18.4 g | 37% |
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 White cheese and olive paste sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 459 kcal |
| 1 piece (half) | 90 g | 230 kcal |
| 100 g | 100 g | 255 kcal |
| 2 slice (thin) | 110 g | 281 kcal |
| 1 serving (small) | 130 g | 332 kcal |
| 2 slice (thick) | 150 g | 383 kcal |
| 1 piece (whole) | 180 g | 459 kcal |
| 1 serving (large) | 250 g | 638 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About White cheese and olive paste sandwich
How do you make a white cheese and olive paste sandwich?
Spread a thin layer of olive paste on bread, add slices or crumbles of white cheese, then close the sandwich. Add leafy greens if you like, and put juicy tomato in just before eating so the bread stays firm.
What bread works best in a white cheese and olive paste sandwich?
A sturdy loaf, sourdough, or whole-grain sandwich bread holds the cheese and olive paste without falling apart. Very soft bread can become soggy, especially if you add tomato or cucumber.
Can you grill a white cheese and olive paste sandwich?
Yes, you can grill a white cheese and olive paste sandwich in a panini press or skillet. Use a moderate heat so the bread browns before the cheese and olive paste spill out; keep the filling away from the edges.
What should you serve with a white cheese and olive paste sandwich?
Serve a white cheese and olive paste sandwich with a crisp salad, sliced vegetables, or a bowl of soup. Fresh, mildly flavored sides balance the salty, savory filling without competing with the olives.
How can you stop a white cheese and olive paste sandwich from getting soggy?
To keep a white cheese and olive paste sandwich from getting soggy, use a thin layer of paste, toast the bread lightly, and pat wet vegetables dry. Pack tomato separately if you are taking the sandwich to work or school.
Can you make a white cheese and olive paste sandwich the night before?
You can assemble a white cheese and olive paste sandwich the night before and refrigerate it in a sealed container, but the bread may soften. For a firmer sandwich, pack the vegetables separately and add them just before eating.
Can you freeze a white cheese and olive paste sandwich?
Freezing a white cheese and olive paste sandwich is not recommended. Thawed bread can turn soggy, and the cheese may become crumbly; assemble it fresh instead, or freeze the bread separately and add the filling after thawing.
How do you make a white cheese and olive paste sandwich less salty?
Use a less salty white cheese and spread the olive paste thinly to make a white cheese and olive paste sandwich less salty. Add cucumber or leafy greens for freshness, and skip extra salt.
Is a white cheese and olive paste sandwich a good lunch?
Yes, a white cheese and olive paste sandwich can make a convenient lunch, especially with vegetables or fruit on the side. Its cheese and olive paste can be salty, so choose modest portions of each if you are watching your sodium intake.
What can you add to a white cheese and olive paste sandwich for more flavor?
Fresh herbs, such as parsley or basil, add a bright flavor to a white cheese and olive paste sandwich. Roasted red pepper also works well; avoid piling on several salty ingredients, since the cheese and olive paste are already savory.
White cheese and olive paste sandwich Vitamins & Minerals
Vitamins
B12
1.22µg · 51% DV
B1
0.5mg · 42% DV
B2
0.4mg · 31% DV
B3
4.86mg · 30% DV
Minerals
Selenium
38µg · 69% DV
Sodium
1467mg · 64% DV
Phosphorus
346mg · 49% DV
Manganese
0.86mg · 37% DV
Potassium ⭐
297mg · 9% DV
White cheese and olive paste sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White cheese and olive paste sandwich
To burn the 459 calories in 1 serving (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.
What is White cheese and olive paste sandwich?
A white cheese and olive paste sandwich brings together bread, tangy white cheese and a savoury spread made from olives. It is an easy café, bakery or home-made option rather than one fixed traditional recipe, drawing on ingredients common around the Mediterranean.
The creamy, slightly sharp cheese contrasts with the salty, concentrated olive paste. It works as a quick lunch, a portable snack or part of a light meal with tomatoes, cucumber or a simple salad; in Turkey, it also suits a breakfast table with tea. It provides protein and calcium, while the cheese and olives can make it high in sodium. For a lighter version, use a modest amount of each filling and choose whole-grain bread.
How Nutritious Is White cheese and olive paste 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 White cheese and olive paste 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 White cheese and olive paste sandwich Contain Allergens?
Contains these allergens:
Which Diets Is White cheese and olive paste 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
White cheese and olive paste sandwich Fat Profile
SATURATED
7.38g
MONOUNSATURATED
8.37g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.