⏱ 13 min totalProsciutto-Manchego Sandwich with Spinach
Per 1 serving · 212 g · 5 ingredients
of a 2,000 cal day
- Protein30g23% of calories
- Carbs34g27% of calories
- Fat29g50% of calories
At a glance
One serving of Prosciutto-Manchego Sandwich with Spinach (212 g) has 493 calories, with 30 g of protein, 34 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (60% DV), Vitamin A (38% DV) and Vitamin K (251% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 71%, 67% and 29% of the daily value.
High in
20%+ of the daily value
- Protein60%
- Vitamin A38%
- Vitamin K251%
- Thiamine26%
- Riboflavin (B2)21%
- Folate (B9)58%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin C19%
- Vitamin E11%
- Niacin19%
- Vitamin B611%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium71%
- Saturated fat67%
- Cholesterol29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 slice, large Italian bread- 🥄1 oz Cheese, Manchego
½ tbsp Mayonnaise- 🥄2 oz Prosciutto
2 cup Spinach
Directions
- 1
Preheat the oven to 350°F. Spread mayonnaise on one slice of ciabatta.
- 2
Layer the prosciutto and Manchego cheese on the other slice of bread.
- 3
Sauté the spinach over medium-high heat until wilted, about 2 minutes, then place it on top of the cheese.
- 4
Cover with the other half of the ciabatta, pressing down firmly. Place the sandwich on a baking sheet and bake for 2 to 3 minutes. Remove from the oven, slice in half, and serve immediately.
Vitamins & minerals
Amounts for 1 serving (212 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 343 μg | 38% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 302 μg | 251% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 231 μg | 58% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 23 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 302 mg | 30% |
| Iron | 4 mg | 47% |
| Potassium | 402 mg | 9% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 93 mg | 13% |
| Zinc | 1 mg | 8% |
| Copper | 0.2 mg | 21% |
| Manganese | 1 mg | 35% |
| Selenium | 17 μg | 31% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.4 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 3,376 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 1 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 493 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 94minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Prosciutto-Manchego Sandwich with Spinach?
One serving of Prosciutto-Manchego Sandwich with Spinach (1 serving) has 493 calories, which works out to 233 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Prosciutto-Manchego Sandwich with Spinach high in protein?
It provides a solid 30 g of protein per serving (60% of the 50 g daily value), but protein supplies only 23% 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 Prosciutto-Manchego Sandwich with Spinach keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Prosciutto-Manchego Sandwich with Spinach?
1629 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Prosciutto-Manchego Sandwich with Spinach?
0.8 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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