Caprese sandwich

Lunch

Item Rating: 69/100

1 serving (250 grams) contains 450 calories, 15.0 grams of protein, 20.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		424.5
% Daily Value*
Total Fat		18.9 g	24%
	Saturated Fat	7.5 g	37%
	Polyunsaturated Fat	0 g
Cholesterol		18.9 mg	6%
Sodium		566.0 mg	24%
Total Carbohydrates		42.5 g	15%
	Dietary Fiber	2.8 g	10%
	Sugars	4.7 g
protein		14.2 g	28%
Vitamin D		0 mcg	0%
Calcium		188.7 mg	14%
Iron		1.9 mg	10%
Potassium		283.0 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 170 cal (42.9%)

Protein: 56 cal (14.3%)

Carbs: 170 cal (42.8%)

About Caprese sandwich

The Caprese sandwich is a classic Italian-inspired dish showcasing fresh, simple ingredients. Originating from Italy, it is based on the iconic Caprese salad, which incorporates the colors of the Italian flag. Layers of fresh mozzarella cheese, ripe tomatoes, fresh basil leaves, and a drizzle of olive oil or balsamic vinegar are placed between slices of crusty bread. This sandwich is nutrient-dense, providing a balanced source of protein, dairy, healthy fats, and vitamins. Mozzarella offers high-quality protein and calcium, while tomatoes are rich in vitamins A and C along with antioxidants like lycopene. Olive oil adds monounsaturated fats, supporting heart health. Ideal as a light meal, this sandwich is both satisfying and nutritious with an average serving containing approximately 350-400 calories, depending on the bread and added toppings.

Health Benefits

• Rich in calcium from mozzarella, supporting bone health and muscle function.
• Packed with lycopene from tomatoes, a powerful antioxidant linked to reduced risk of cardiovascular disease and some cancers.
• Provides heart-healthy monounsaturated fats from olive oil, which can help lower LDL cholesterol and reduce inflammation.

Dietary Considerations

Allergens: Contains gluten (from bread), dairy (from mozzarella), sulfites (if using balsamic vinegar)

Suitable for: Vegetarian diets, mediterranean diets

Not suitable for: Vegan diets, gluten-free diets (unless using gluten-free bread), dairy-free diets

Selection and Storage

Consume immediately for freshness; if storing, keep ingredients like mozzarella and basil refrigerated separately and assemble the sandwich just before eating.

Common Questions About Caprese sandwich Nutrition

What is the nutritional content of a Caprese sandwich?

A typical Caprese sandwich contains around 400-600 calories, depending on the bread and portion size. It provides approximately 10-15 grams of protein from fresh mozzarella and contains vitamins like vitamin C, K, and A from tomatoes and basil. It also offers up to 20 grams of fat, mostly from olive oil and cheese, making it calorie-dense but nutrient-rich.

Can I eat a Caprese sandwich on a keto diet?

A traditional Caprese sandwich with bread is not keto-friendly due to its high carbohydrate content, typically around 40-50 grams per serving. However, you can make a keto-friendly version by using lettuce wraps or almond flour-based bread to lower the carbs significantly.

Are there any health benefits to eating a Caprese sandwich?

Caprese sandwiches can be a healthy choice, as they provide antioxidants from tomatoes and basil, which may support heart health and reduce inflammation. Fresh mozzarella adds calcium for bone health and some protein, but the sandwich can be high in salt and fat depending on the recipe, so moderation is recommended.

What is an appropriate portion size for a Caprese sandwich?

A reasonable portion size for a Caprese sandwich is one serving, typically made with 2 slices of bread, 2-3 ounces of mozzarella, 2-3 tomato slices, and 1 tablespoon of olive oil. This helps keep the calorie count balanced while still being satisfying and nutrient-dense.

How does a Caprese sandwich compare to a grilled cheese sandwich?

While both are cheese-based sandwiches, a Caprese sandwich is generally healthier, offering fresh ingredients like tomatoes, basil, and olive oil, which provide vitamins and healthy fats. A grilled cheese, on the other hand, often uses processed cheeses and butter, contributing more saturated fat and fewer micronutrients.

Data Sources & Scientific References