Panini sandwich

Lunch

Item Rating: 66/100

1 serving (200 grams) contains 400 calories, 20.0 grams of protein, 15.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		470.6
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		35.3 mg	11%
Sodium		941.2 mg	40%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	3.5 g	12%
	Sugars	5.9 g
protein		23.5 g	47%
Vitamin D		0 mcg	0%
Calcium		235.3 mg	18%
Iron		2.4 mg	13%
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: 158 cal (34.1%)

Protein: 94 cal (20.3%)

Carbs: 211 cal (45.6%)

About Panini sandwich

The Panini sandwich, originating from Italy, traditionally features pressed and toasted bread filled with various ingredients such as meats, cheeses, and vegetables. It gained popularity across Europe and North America for its versatile and customizable nature. Nutritionally, a typical Panini can provide a balanced macronutrient profile depending on its fillings, offering carbohydrates from the bread, protein from meats or cheeses, and vitamins and fiber from added vegetables. However, the caloric content and fat levels can vary significantly based on choices of ingredients like high-fat cheeses or processed meats.

Health Benefits

• Provides protein from fillings such as grilled chicken or lean turkey, which supports muscle repair and growth.
• Contains calcium from cheese (e.g., mozzarella or provolone), essential for bone health.
• Offers fiber and vitamins like vitamin C if vegetables like spinach, tomatoes, or bell peppers are added.

Dietary Considerations

Allergens: Contains wheat (gluten), dairy, soy (if used in bread), nuts (if nut-based spreads or pestos are included)

Suitable for: Omnivorous diets, vegetarian diets (if no meat is used), mediterranean diets (with careful ingredient choice)

Not suitable for: Vegan diets (unless plant-based cheeses and fillings are used), gluten-free diets (unless gluten-free bread is used), lactose-intolerant individuals (unless dairy-free options are substituted)

Selection and Storage

Store prepared sandwiches in an airtight container in the refrigerator for up to 24 hours. Reheat using a skillet or Panini press to maintain crispness.

Common Questions About Panini sandwich Nutrition

What is the nutritional content of a typical panini sandwich?

A typical panini sandwich contains around 400-600 calories, depending on the filling and bread used. It can provide 15-25 grams of protein, along with carbohydrates and fats. Vitamins and minerals such as vitamin A, calcium, and iron are present if ingredients like cheese, meat, and vegetables are included.

Can I eat a panini sandwich on a low-carb or keto diet?

A traditional panini sandwich made with regular bread is typically not suitable for a keto or low-carb diet due to its high carbohydrate content, often exceeding 30 grams per serving. However, you can make a keto-friendly version using low-carb bread or alternatives like cloud bread.

Are panini sandwiches healthy, and are there any concerns?

Panini sandwiches can be healthy if made with whole-grain bread, lean proteins, and plenty of vegetables. However, they can be high in sodium, especially if processed meats or cheeses are used, and they may be high in saturated fats depending on the recipe. Moderation and ingredient choice are key.

What is the recommended portion size for a panini sandwich?

A reasonable portion size for a panini sandwich is typically one half of a large sandwich or a smaller one fully served. Pair it with a side of fresh vegetables or a salad to add nutrients while keeping the meal balanced.

How does a panini sandwich compare to a regular sandwich?

A panini sandwich differs from a regular sandwich mainly in preparation, as it is grilled or pressed, which can make the bread crispy and the filling warm and melted. Nutritionally, it may have more calories if additional butter or oils are used during grilling compared to a non-grilled sandwich.

Data Sources & Scientific References