⏱ 5 min totalHam, Mozzarella, and Fig Sandwich on Ciabatta
Per 1 serving · 246 g · 4 ingredients
of a 2,000 cal day
- Protein35g28% of calories
- Carbs52g41% of calories
- Fat17g31% of calories
At a glance
One serving of Ham, Mozzarella, and Fig Sandwich on Ciabatta (246 g) has 511 calories, with 35 g of protein, 52 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (41% of calories). It is high in protein (69% DV), thiamine (43% DV) and riboflavin (b2) (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 73%, 41% and 28% of the daily value.
High in
20%+ of the daily value
- Protein69%
- Thiamine43%
- Riboflavin (B2)25%
- Vitamin B625%
- Vitamin B1234%
- Calcium46%
Good source of
10–19% of the daily value
- Vitamin C12%
- Niacin16%
- Choline14%
- Iron16%
- Copper11%
Watch
20%+ of the daily value
- Sodium73%
- Saturated fat41%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 3 slice Ham
2 oz Mozzarella cheese- 🥄1 serving Ciabatta rolls
- 🥄1 tbsp Fig fruit spread
Directions
- 1
Slice the ciabatta roll in half. Spread the fig fruit spread evenly on one half of the bread.
- 2
Layer the ham slices and mozzarella cheese on top of the fig spread.
- 3
Place the other half of the ciabatta roll on top to complete the sandwich. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (246 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 72 μg | 8% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 1 μg | 5% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 1 mg | 43% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 2 mg | 16% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 11 μg | 3% |
| Vitamin B12 | 1 μg | 34% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 78 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 464 mg | 46% |
| Iron | 1 mg | 16% |
| Potassium | 289 mg | 6% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 391 mg | 56% |
| Zinc | 3 mg | 25% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.5 mg | 20% |
| Selenium | 26 μg | 46% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 23 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 70 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 511 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 97minWalking (3.5 mph)
- 61minCycling (moderate)
- 43minRunning (6 mph)
- 72minSwimming laps
Common questions
How many calories are in Ham, Mozzarella, and Fig Sandwich on Ciabatta?
One serving of Ham, Mozzarella, and Fig Sandwich on Ciabatta (1 serving) has 511 calories, which works out to 208 calories per 100 g. That is about 26% of a 2,000-calorie day.
Is Ham, Mozzarella, and Fig Sandwich on Ciabatta high in protein?
It provides a solid 35 g of protein per serving (69% of the 50 g daily value), but protein supplies only 28% 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 Ham, Mozzarella, and Fig Sandwich on Ciabatta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Ham, Mozzarella, and Fig Sandwich on Ciabatta?
1681 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Ham, Mozzarella, and Fig Sandwich on Ciabatta?
0.6 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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