Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Whole wheat mozzarella sandwich Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat mozzarella sandwich (150 g) has 387 calories. That works out to 258 calories per 100 g. It contains 40.7 g of carbs, 19.8 g of protein, 15.8 g of fat and 6.1 g of fiber. Its 1.7 mg of Manganese covers 73% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Whole wheat mozzarella sandwich Nutrition Facts
Selected: 1 serving (medium) · 150 g
387
KCAL / 150G
Carbs
40.7g
· 15% DV
Protein
19.8g
· 40% DV
Fat
15.8g
· 20% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 21% · Fat 37%
Whole wheat mozzarella sandwich nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 387 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 8.1 g | 41% |
| Trans fat | 0.33 g | |
| Sodium | 698 mg | 30% |
| Total carbohydrate | 40.7 g | 15% |
| Fiber | 6.1 g | 22% |
| Protein | 19.8 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Whole wheat mozzarella sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 387 kcal |
| 1 piece (half) | 75 g | 194 kcal |
| 100 g | 100 g | 258 kcal |
| 1 serving (small) | 100 g | 258 kcal |
| 1 piece (whole) | 150 g | 387 kcal |
| 1 serving (large) | 200 g | 516 kcal |
| 1 serving (extra large) | 250 g | 645 kcal |
| 2 piece (double) | 300 g | 774 kcal |
Calculated from 258 calories per 100 g.
Frequently Asked Questions About Whole wheat mozzarella sandwich
How do you make a whole wheat mozzarella sandwich?
Make a whole wheat mozzarella sandwich by layering mozzarella with tomato and greens between slices of whole wheat bread. Add basil or roasted peppers if you like, then toast it in a pan or sandwich press until the cheese softens.
What goes in a whole wheat mozzarella sandwich?
A whole wheat mozzarella sandwich commonly includes mozzarella, tomato, and leafy greens. Basil, roasted red pepper, or pesto also work well; pat juicy ingredients dry first so they do not make the bread soggy.
Is fresh or low-moisture mozzarella better for a whole wheat mozzarella sandwich?
Low-moisture mozzarella is usually easier to use in a whole wheat mozzarella sandwich because it releases less water as it warms. Fresh mozzarella gives a softer, milky filling, but drain and blot it well before adding it.
Does mozzarella melt well in a whole wheat mozzarella sandwich?
Yes, mozzarella softens and melts in a whole wheat mozzarella sandwich when heated. Use moderate heat in a covered pan or sandwich press, and keep the cheese away from the bread’s edges to reduce leakage.
Can you toast a whole wheat mozzarella sandwich in a panini press?
Yes, a panini press works well for a whole wheat mozzarella sandwich. Heat the press first and cook until the bread is crisp and the cheese soft; avoid overfilling, which can make the sandwich difficult to close.
How do you keep a whole wheat mozzarella sandwich from getting soggy?
Keep a whole wheat mozzarella sandwich from getting soggy by draining fresh mozzarella and patting tomato slices dry. Add wet sauces just before eating, or pack them separately, and put leafy greens between the bread and wetter fillings.
Can you make a whole wheat mozzarella sandwich ahead of time?
Yes, you can prepare a whole wheat mozzarella sandwich ahead and refrigerate it in a sealed container. For better texture, pack tomato and sauces separately and add them just before eating; do not leave the sandwich at room temperature for hours.
What should you serve with a whole wheat mozzarella sandwich?
Serve a whole wheat mozzarella sandwich with a green salad, vegetable soup, or sliced raw vegetables. Fresh fruit also makes an easy lunchbox side, while a simple salad keeps the meal light without competing with the mozzarella.
Is a whole wheat mozzarella sandwich healthy?
A whole wheat mozzarella sandwich can be a balanced meal when it includes vegetables and a moderate amount of cheese. Adding greens or roasted vegetables brings variety, while heavy sauces and extra cheese can make the sandwich richer.
Is a whole wheat mozzarella sandwich good for weight loss?
A whole wheat mozzarella sandwich can fit a weight-loss eating plan if you keep the portion sensible and choose vegetable fillings. Go easy on pesto or creamy spreads, which can add richness without making the sandwich much more filling.
Whole wheat mozzarella sandwich Vitamins & Minerals
Vitamins
B12
1.17µg · 49% DV
B3
5.7mg · 36% DV
B1
0.42mg · 35% DV
B2
0.36mg · 28% DV
Minerals
Manganese
1.68mg · 73% DV
Selenium
36µg · 65% DV
Phosphorus
398mg · 57% DV
Calcium
458mg · 46% DV
Sodium
698mg · 30% DV
Potassium ⭐
285mg · 8% DV
Whole wheat mozzarella sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat mozzarella sandwich
To burn the 387 calories in 1 serving (medium) (150 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 Whole wheat mozzarella sandwich?
A whole wheat mozzarella sandwich pairs whole wheat bread with mozzarella, often with additions such as tomato or leafy greens. It is a contemporary café and home-kitchen staple rather than a dish tied to one particular regional tradition, and the filling can vary to suit what is on hand.
The cheese is mild, milky and soft, while the bread brings a heartier, grain-forward taste. It works as a quick breakfast, packed lunch or light meal; a side salad or fresh vegetables make an easy accompaniment. Mozzarella contributes protein and calcium, and whole wheat bread adds fibre, so the sandwich is more substantial than one made with white bread alone. For a lighter version, use a moderate amount of cheese and add extra vegetables.
How Nutritious Is Whole wheat mozzarella 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 Whole wheat mozzarella 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 Whole wheat mozzarella sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat mozzarella 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
Whole wheat mozzarella sandwich Fat Profile
SATURATED
8.1g
MONOUNSATURATED
4.57g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
Compare Whole wheat mozzarella sandwich
Foods Similar to Whole wheat mozzarella sandwich
Have another question about Whole wheat mozzarella sandwich?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.