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Eggplant Parmigiana Panini⏱ 35 min total
Recipes

Eggplant Parmigiana Panini

Per 1 serving · 186 g · 7 ingredients

Calories
295
15%
of a 2,000 cal day
  • Protein
    15g
    20% of calories
  • Carbs
    29g
    39% of calories
  • Fat
    13g
    40% of calories
Portion

At a glance

One serving of Eggplant Parmigiana Panini (186 g) has 295 calories, with 15 g of protein, 29 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (30% DV), riboflavin (b2) (21% DV) and niacin (22% DV). Keep an eye on sodium and saturated fat, which provide 34% and 28% of the daily value.

Per 100 g
159cal
medium energy density
Protein per 100 cal
5.1g
Net carbs
25g
carbs minus fiber
Fiber
3.7g
4.8 g sugar

High in

20%+ of the daily value

  • Protein30%
  • Riboflavin (B2)21%
  • Niacin22%
  • Folate (B9)25%
  • Calcium37%
  • Iron22%

Good source of

10–19% of the daily value

  • Dietary fiber13%
  • Vitamin E11%
  • Vitamin K13%
  • Thiamine17%
  • Vitamin B613%
  • Vitamin B1216%

Watch

20%+ of the daily value

  • Sodium34%
  • Saturated fat28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 20 min
  1. 1

    Preheat the panini grill to medium-high heat.

  2. 2

    Lay out eggplant slices on a clean surface. Brush olive oil on top of each slice and season with salt and pepper. Place the eggplant slices seasoned side-down on the grill, working in batches. Brush olive oil on the other side, season, and close the grill lid. Grill for 4-5 minutes until tender. Set aside and cover with foil.

  3. 3

    Unplug the grill, wipe it clean, and reheat to medium-high heat.

  4. 4

    For each sandwich: Layer mozzarella and Parmesan on a slice of bread. Add marinara, 2 slices of eggplant, basil, more cheese, another slice of eggplant, more marinara, and cheese. Top with another bread slice and brush with olive oil.

  5. 5

    Grill the sandwich for 3-4 minutes until the cheese is melted and bread is toasted. Cut in half and serve immediately.

  6. 6

    If you don’t have a panini maker, sauté the eggplant in a skillet over medium-high heat until tender. Alternatively, bake the sandwiches in an oven or toaster oven at 350°F until the cheese is melted and bread is toasted, about 7-8 minutes.

Vitamins & minerals

Amounts for 1 serving (186 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A83 μg
9%
Vitamin C2 mg
3%
Vitamin D0.1 μg
1%
Vitamin E2 mg
11%
Vitamin K16 μg
13%
Thiamine0.2 mg
17%
Riboflavin (B2)0.3 mg
21%
Niacin4 mg
22%
Vitamin B60.2 mg
13%
Folate (B9)100 μg
25%
Vitamin B120.4 μg
16%
Pantothenic acid0.4 mg
9%
Choline21 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium374 mg
37%
Iron2 mg
22%
Potassium353 mg
8%
Magnesium38 mg
9%
Phosphorus277 mg
40%
Zinc2 mg
17%
Copper0.1 mg
17%
Manganese0.4 mg
18%
Selenium20 μg
36%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.5 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene197 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride7 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid4 g—
Glycine0.4 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene4,069 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol67 μg—
Serine1 g—
Starch0 g—
Sucrose0.5 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.2 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 295 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 56min
    Walking (3.5 mph)
  • 35min
    Cycling (moderate)
  • 25min
    Running (6 mph)
  • 42min
    Swimming laps

Common questions

How many calories are in Eggplant Parmigiana Panini?

One serving of Eggplant Parmigiana Panini (1 serving) has 295 calories, which works out to 159 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Eggplant Parmigiana Panini high in protein?

It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Eggplant Parmigiana Panini keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Eggplant Parmigiana Panini?

780 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Eggplant Parmigiana Panini?

4.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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