Muffuletta

Lunch

Item Rating: 54/100

1 serving (200 grams) contains 600 calories, 25.0 grams of protein, 35.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		705.9
% Daily Value*
Total Fat		41.2 g	52%
	Saturated Fat	11.8 g	59%
	Polyunsaturated Fat	0 g
Cholesterol		58.8 mg	19%
Sodium		1764.7 mg	76%
Total Carbohydrates		58.8 g	21%
	Dietary Fiber	3.5 g	12%
	Sugars	5.9 g
protein		29.4 g	58%
Vitamin D		0 mcg	0%
Calcium		235.3 mg	18%
Iron		3.5 mg	19%
Potassium		352.9 mg	7%

* 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: 370 cal (51.2%)

Protein: 117 cal (16.3%)

Carbs: 235 cal (32.5%)

About Muffuletta

The Muffuletta is a classic sandwich originating in New Orleans, inspired by Sicilian flavors. Traditionally made with a round Italian bread, it is layered with sliced deli meats such as salami and ham, cheese like provolone, and topped with an olive salad filled with marinated olives, capers, and pickled vegetables. With approximately 300 calories per serving, the Muffuletta provides a balance of protein (12.5g), carbohydrates (25g), and fats (17.5g). Though rich in flavors, it is a high-fat option due to the meats, cheese, and olive oil, while offering modest amounts of calcium (100 mg) and iron (1.5 mg). Its sodium content is often high, largely influenced by cured meats and pickled components, so consumption in moderation is recommended for some individuals.

Health Benefits

• Rich in protein (12.5g per serving), supporting muscle repair and maintenance.
• Provides iron (1.5 mg per serving), which is essential for oxygen transport in the blood.
• Offers calcium (100 mg per serving), which supports bone health and muscle function.

Dietary Considerations

Allergens: Contains gluten, dairy

Suitable for: Mediterranean diet (in moderation), high-protein diets

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets

Selection and Storage

Store any leftover Muffuletta in an airtight container in the refrigerator for up to 2 days to maintain freshness, as the olive salad and bread may become soggy over time.

Common Questions About Muffuletta Nutrition

Is Muffuletta high in protein?

Muffuletta contains approximately 12.5 grams of protein per serving, making it a moderate source of protein. This protein primarily comes from the deli meats and cheeses in its layers, which are common ingredients in traditional Muffulettas.

Can I eat Muffuletta on a keto diet?

Muffuletta is not keto-friendly in its classic form due to the bread, which contributes 25 grams of carbs per serving. However, you can make a keto version by using low-carb bread or eliminating the bread entirely and focusing on the meats, cheeses, and olive salad.

Are there any health concerns with eating Muffuletta?

Muffuletta is relatively high in sodium, with around 750 mg per serving, which may be a concern for those monitoring their salt intake for heart health or hypertension. Additionally, its calorie density (300 calories per serving) and moderate fat content (17.5 grams per serving) can be a concern for individuals on more restrictive diets.

How much Muffuletta should I eat per serving?

Typically, one serving of Muffuletta is enough for an individual meal portion, as it provides 300 calories and a balanced mix of protein, fat, and carbs. Depending on your dietary needs, you can pair it with a side salad to add fiber and extra nutrients.

How does Muffuletta compare to similar sandwiches like Italian subs?

Muffuletta stands out due to its distinctive olive salad, which gives it a tangy and savory flavor. While Italian subs may have similar cold cuts and cheese, they often lack the unique seasoning and richness provided by the olive mix. Muffuletta can also be slightly higher in fat due to the olive-based ingredients.

Data Sources & Scientific References