Oats
Panko
Panini
A pressed Italian sandwich, panini is typically made with ciabatta or focaccia, filled with cheese, meats, and vegetables, then grilled for a warm, crisp texture.
405
1 medium loaf
(150 grams)
CAL
C
Nutri-Score
Contains protein, iron, and some B vitamins, but also high in refined carbs and sodium.
Value per 100 grams & per cup (140gr):
270 kcal | 378 kcal
Protein
9 grams | 12.6 grams
Fats
3 grams | 4 grams
Carbohydrates
51 grams | 71.5 grams
Fiber
2 grams | 2.8 grams
Vitamins & Nutrients
- Vitamin B3 (Niacin): Supports energy production and metabolism.
- Iron: Important for oxygen transport in the body.
- Calcium: Essential for healthy bones and teeth.
- Phosphorus: Helps maintain healthy cells and bone structure.
Satiety and Feelings
With a mix of carbs, protein, and fat, a panini can be quite filling, especially if it includes fiber-rich vegetables or whole grain bread. However, processed meats or cheeses can make it heavy on sodium.
What does 100 g look like?
Roughly 2/3 of a medium panini or a heaping ½ cup chopped.
What does 2000 | 2500 calories look like?
About 6 ½ panini sandwiches or 15 cups chopped (1.3 kg / 2.87 lbs).
Daily Value per 100 grams %
Did you know?
“Panini” is the plural of “panino,” which simply means “small bread roll” in Italian.
Panini became popular in Milanese bars in the 1980s, often served as trendy, grilled snacks.
A proper panini is usually pressed using a grill or panini press for that signature crunch.
In Italy, there’s no single standard—a panino can be filled with anything from prosciutto to grilled eggplant.
Drawbacks ⚠️
Refined bread versions are low in fiber.
Processed fillings like cured meats and cheeses can be high in sodium and saturated fats.
Can be calorie-dense depending on ingredients and size.
Often contains minimal vegetables, making it less nutrient-dense.
