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Whole-Wheat Poğaça Sandwich Calories
A baked sandwich made with whole-wheat poğaça; nutrition varies with the recipe and filling.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole-Wheat Poğaça Sandwich (120 g) has 348 calories. That works out to 290 calories per 100 g. It contains 50.4 g of carbs, 10.8 g of protein, 10.8 g of fat and 6 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole-Wheat Poğaça Sandwich Nutrition Facts
Selected: 1 piece (medium) · 120 g
348
KCAL / 120G
Carbs
50.4g
· 18% DV
Protein
10.8g
· 22% DV
Fat
10.8g
· 14% DV
Fiber
6g
· 21% 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%
Whole-Wheat Poğaça Sandwich nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 348 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.06 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 50.4 g | 18% |
| Fiber | 6 g | 21% |
| Protein | 10.8 g | 22% |
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 Medium Whole-Wheat Poğaça Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 348 kcal |
| 1 ounce (medium) | 28.4 g | 82 kcal |
| 1 piece (small) | 80 g | 232 kcal |
| 100 g | 100 g | 290 kcal |
| 1 serving (medium) | 120 g | 348 kcal |
| 1 piece (large) | 160 g | 464 kcal |
| 1 piece (extra large) | 200 g | 580 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Poğaça Sandwich
What is in a whole-wheat poğaça sandwich?
A whole-wheat poğaça sandwich is made by splitting a baked poğaça and adding a filling. Common choices include cheese, egg, olives, tomatoes, cucumber, and greens; the exact ingredients vary by recipe, so add juicy vegetables just before eating to keep the pastry from getting soggy.
How do you make a whole-wheat poğaça sandwich?
To make a whole-wheat poğaça sandwich, bake or buy whole-wheat poğaça, let it cool, split it, and add your chosen filling. Cheese with greens or egg with sliced vegetables works well; avoid overfilling so the soft pastry holds together.
What makes a whole-wheat poğaça sandwich different from a regular sandwich?
A whole-wheat poğaça sandwich uses poğaça, a Turkish baked roll or pastry, instead of sliced sandwich bread. Its dough is typically richer and softer than ordinary bread, while whole-wheat flour gives it a heartier texture; the filling can be savory and varied.
Is a whole-wheat poğaça sandwich a good breakfast?
Yes, a whole-wheat poğaça sandwich can be a convenient breakfast, especially with egg or cheese and fresh vegetables. It is often enjoyed with tea in Turkey. Keep moist fillings separate until serving if you are packing it to eat later.
Which fillings work best in a whole-wheat poğaça sandwich?
Cheese, egg, olives, and leafy greens work especially well in a whole-wheat poğaça sandwich because they complement its soft, savory pastry. For a less messy filling, drain wet ingredients and avoid adding tomato or cucumber too far ahead.
Can you prepare a whole-wheat poğaça sandwich the night before?
Yes, but it is better to prepare the poğaça and filling separately. Refrigerate perishable fillings, then assemble the whole-wheat poğaça sandwich shortly before eating; this keeps the pastry from absorbing moisture and becoming soft.
Can you freeze a whole-wheat poğaça sandwich?
You can freeze the poğaça used for a whole-wheat poğaça sandwich, but freeze it without fresh fillings. Thaw and warm the pastry, then add ingredients such as cheese, greens, or vegetables; watery produce does not freeze well inside the sandwich.
How do you reheat a whole-wheat poğaça sandwich?
For the best texture, warm the poğaça from a whole-wheat poğaça sandwich before adding fresh fillings. If it is already assembled, remove cold vegetables first; heating the pastry gently helps avoid drying it out, while fresh ingredients are best added afterward.
Can you eat a whole-wheat poğaça sandwich cold?
Yes, a whole-wheat poğaça sandwich can be eaten cold, and it is convenient for a packed lunch. Keep it chilled if it contains egg, cheese, or another perishable filling, and pack wet vegetables separately to prevent the pastry from turning soggy.
Is a whole-wheat poğaça sandwich suitable for people with diabetes?
A whole-wheat poğaça sandwich is not automatically suitable or unsuitable for someone with diabetes: its carbohydrate content and portion can affect blood glucose. Whole-wheat flour does not remove that effect. A clinician or dietitian can help fit it into an individual meal plan.
Whole-Wheat Poğaça Sandwich Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
B3
2.52mg · 16% DV
B2
0.14mg · 11% DV
Folate
42µg · 11% DV
Minerals
Manganese
1.08mg · 47% DV
Selenium
22µg · 40% DV
Phosphorus
162mg · 23% DV
Copper
0.19mg · 21% DV
Sodium
480mg · 21% DV
Potassium ⭐
228mg · 7% DV
Whole-Wheat Poğaça Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Poğaça Sandwich
To burn the 348 calories in 1 piece (medium) (120 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 Poğaça Sandwich?
A whole-wheat poğaça sandwich is made by splitting a Turkish poğaça baked with whole-wheat flour and adding a filling. Poğaça is a familiar bakery snack in Turkey, and the sandwich form makes it handy for breakfast, a quick lunch or a bite on the go. Fillings vary, so there is no single standard version.
The bun is soft and tender, with a more pronounced grain flavour than a typical white-flour poğaça; its filling brings the contrast. It provides carbohydrates alongside some protein and fibre, with 5 g of fibre per 100 g. For a lighter meal, choose a vegetable-forward filling and pair it with fruit or plain yoghurt.
How Nutritious Is Whole-Wheat Poğaça Sandwich?
Nutrient density
Low
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 Poğaça Sandwich Processed?
NOVA 2
Minimally 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 Poğaça Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Poğaça Sandwich Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Whole-Wheat Poğaça Sandwich Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.08g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.