Panzanella

Appetizer

Item Rating: 71/100

1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		470.6 mg	20%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	3.5 g	12%
	Sugars	5.9 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
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: 106 cal (38.5%)

Protein: 28 cal (10.3%)

Carbs: 141 cal (51.2%)

About Panzanella

Panzanella is a traditional Italian salad originating from Tuscany, primarily made with stale bread, tomatoes, onions, and an olive oil-based dressing. It is a quintessential summer dish, reflecting the simplicity of Italian cuisine by emphasizing fresh and seasonal ingredients. Panzanella offers a light nutritional profile; one serving typically contains moderate carbohydrates, healthy fats (from olive oil), and small amounts of protein. Rich in vitamin C from tomatoes and onions, it also provides fiber and small quantities of calcium and iron, making it a refreshing and nutrient-conscious choice.

Health Benefits

• Rich in vitamin C (10 mg per serving), which supports immune health and aids in collagen production.
• Contains healthy monounsaturated fats from olive oil, which may improve heart health and reduce inflammation.
• Provides dietary fiber (1.5 g per serving), promoting digestive health and aiding in maintaining a balanced diet.

Dietary Considerations

Allergens: Contains gluten (from bread)

Suitable for: Vegetarian, mediterranean diet

Not suitable for: Gluten-free, low-carb diets

Selection and Storage

Store Panzanella in the refrigerator for up to 1 day; however, it is best enjoyed fresh to maintain texture and flavor.

Common Questions About Panzanella Nutrition

Is Panzanella high in protein?

Panzanella contains 3 grams of protein per serving (approximately 1 cup). While it provides a small amount of protein, it is not considered a high-protein dish and is better suited as a carbohydrate-focused meal or side dish.

Can I eat Panzanella on a keto diet?

Panzanella is not suitable for a keto diet due to its high carbohydrate content—15 grams of carbs per serving—mainly from the bread. Keto diets typically limit carb intake to around 20-50 grams per day, making Panzanella incompatible with this eating plan.

What are the health benefits of eating Panzanella?

Panzanella primarily features fresh vegetables like tomatoes, onions, and sometimes cucumbers, which are rich in vitamins A and C, as well as antioxidants. However, it’s essential to be mindful of its sodium content (200 mg per serving) and the type of bread used, which can impact overall nutritional quality.

What is the recommended portion size for Panzanella?

A standard portion size for Panzanella is roughly 1 cup, which contains about 125 calories. To balance your meal, consider pairing it with a high-protein food like grilled chicken or beans and opting for whole-grain bread in the recipe.

How does Panzanella compare to other bread-based salads?

Compared to other bread-based salads like fattoush, Panzanella often has fewer spices and relies on the simplicity of bread, fresh vegetables, olive oil, and vinegar. Fattoush typically uses toasted or fried pita, which can raise fat content compared to the traditional use of stale bread in Panzanella.

Data Sources & Scientific References