Italian panini

Lunch

Item Rating: 63/100

1 serving (200 grams) contains 450 calories, 20.0 grams of protein, 18.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		529.4
% Daily Value*
Total Fat		21.2 g	27%
	Saturated Fat	9.4 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		35.3 mg	11%
Sodium		1058.8 mg	46%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	3.5 g	12%
	Sugars	4.7 g
protein		23.5 g	47%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		2.4 mg	13%
Potassium		294.1 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

⚠️ Contains trans fat

Source of Calories

Fat: 190 cal (38.4%)

Protein: 94 cal (18.9%)

Carbs: 211 cal (42.6%)

About Italian panini

The Italian panini is a traditional sandwich originating from Italy, typically made with a loaf of pressed bread such as ciabatta or focaccia, and filled with meats, cheeses, and vegetables. This dish represents the essence of Italian cuisine, combining simple ingredients with bold flavors. Nutritionally, the panini provides a good source of protein from the meat and cheese, carbohydrates from the bread, and vitamins and minerals from additions like tomatoes, basil, or arugula. Depending on preparation, it may also contain healthy fats from ingredients like olive oil or avocado. However, it can be high in sodium and fats if cured meats or aged cheeses are used. A homemade version allows control over ingredient choices for a balanced meal tailored to individual nutritional needs.

Health Benefits

• Rich in protein from meats and cheeses, which supports muscle growth and repair.
• Provides calcium from dairy content, essential for bone health and preventing osteoporosis.
• Vegetables like tomatoes and arugula add antioxidants like vitamin C and beta-carotene, which help protect cells from oxidative stress.

Dietary Considerations

Allergens: Contains gluten (from bread), dairy (from cheese), meat (if non-vegetarian), nuts (if pesto is included)

Suitable for: Mediterranean diet, flexitarian diet

Not suitable for: Gluten-free diet, vegan diet, low-sodium diet (if made with cured meats and cheeses)

Selection and Storage

Store bread and fresh ingredients separately in airtight containers to maintain freshness. Assemble and grill the panini just before consuming for optimal texture and flavor.

Common Questions About Italian panini Nutrition

Is Italian Panini high in protein?

The protein content of an Italian Panini varies depending on the fillings. A typical Panini with deli meats and cheese contains about 15-25 grams of protein per serving (around 5-6 ounces). If made vegetarian, the protein content will be lower unless plant-based protein sources, like tofu or legumes, are added.

Can I eat Italian Panini on a keto diet?

Traditional Italian Panini is not keto-friendly due to the high carbohydrate content of the bread. Standard Panini bread can contain 30-40 grams of carbs per serving, which can exceed daily carb limits for keto. However, using keto-approved bread alternatives can make it suitable for a keto diet.

Are there any health concerns with eating Italian Panini regularly?

While Italian Panini can be a good source of protein and nutrients, it can also be high in sodium and saturated fats, especially if made with processed meats and cheeses. Consuming it regularly without balancing with vegetables and whole grains may contribute to excess calorie and salt intake.

What is the recommended portion size for an Italian Panini?

A single serving of an Italian Panini is typically half or one full sandwich, which is around 5-6 ounces. To balance your meal, pair it with a side of salad or vegetables rather than high-calorie sides like chips.

How does an Italian Panini compare to a regular sandwich?

An Italian Panini is generally pressed and grilled, creating a crispy texture, unlike a regular sandwich, which is typically served cold or unpressed. Nutritional content can be similar, but Panini may contain more calories if brushed with oil or butter before grilling.

Data Sources & Scientific References