A single 128g Ciabatta sandwich roll contains 340 calories. Ciabatta sandwich rolls are a popular choice for sandwiches, burgers and sliders, but it's essential to be mindful of the serving size to keep track of your calorie intake.

Ciabatta sandwich rolls are a good source of carbohydrates, protein, fiber, and calcium, but they also contain sodium, fat, and cholesterol. Here's a breakdown of the nutritional content in Ciabatta sandwich rolls.

In this article, we'll explore the calorie count, nutritional values, and tips to make healthier choices when incorporating Ciabatta sandwich rolls into your diet.

Calories in Ciabatta Sandwich Rolls

Ciabatta sandwich rolls are high in calories. One 128 g roll contains 340 calories. The calorie content can vary depending on the recipe and whether any additional ingredients like butter or oils are used. It's important to track your calorie intake when consuming Ciabatta sandwich rolls regularly. You can manage your calorie intake by opting for smaller rolls and leaner protein options like grilled chicken or turkey instead of processed meats like salami or ham. Selecting fresh and wholesome toppings such as leafy greens, ripe tomatoes, and avocado will add nutritional value to your sandwich without adding too many calories.

Carbohydrates in Ciabatta Sandwich Rolls

Ciabatta sandwich rolls are high in carbohydrates. One 128 g roll contains around 66 g of carbohydrates, primarily from wheat flour. The carbohydrates in ciabatta rolls are complex carbohydrates, which means they are a good source of fiber. Complex carbohydrates provide a slow and sustained release of energy and help keep you feeling satisfied for longer periods. It is essential to include complex carbohydrates in your diet to maintain optimal health. However, individuals with gluten sensitivities or celiac disease should steer clear of ciabatta rolls since they are made from wheat flour, which contains gluten.

Fat in Ciabatta Sandwich Rolls

Ciabatta sandwich rolls contain a moderate amount of fat. One 128 g roll contains about 4 g of fat, primarily from olive oil or other oils used in the recipe. While ciabatta sandwich rolls are not high in fat, adding high-fat toppings like cheese or mayonnaise can increase your fat intake. Consider low-fat cheese or mustard as alternatives to high-fat options.

Protein in Ciabatta Sandwich Rolls

Ciabatta sandwich rolls are a good source of protein. One 128 g roll contains approximately 10 g of protein, primarily from the wheat flour and yeast used in the recipe. Adding lean protein options like grilled chicken or turkey can increase the protein content of your sandwich, making it more satisfying and keeping you feeling fuller for longer periods. Consider adding plant-based protein options like hummus, chickpeas, or tofu as alternatives.

Fiber in Ciabatta Sandwich Rolls

Ciabatta sandwich rolls are a good source of fiber. One 128 g roll contains approximately 2 g of fiber, primarily from the wheat flour. Fiber helps regulate the digestive system and promotes a feeling of fullness, preventing overeating. When selecting toppings for your sandwich, choose fiber-rich options like leafy greens, tomatoes, and avocado to increase your fiber intake further.

Sodium in Ciabatta Sandwich Rolls

Ciabatta sandwich rolls are high in sodium. One 128 g roll contains around 555 mg of sodium, primarily from the salt added to the recipe. High sodium intake has been linked to high blood pressure and a range of other health problems. To reduce your sodium intake, choose low-sodium options for your toppings like low-sodium deli meats, fresh cheese, and vegetables.

Calcium in Ciabatta Sandwich Rolls

Ciabatta sandwich rolls contain a moderate amount of calcium. One 128 g roll contains around 81 mg of calcium, primarily from the milk and cheese used in the recipe. Calcium is essential for maintaining healthy bones and teeth. If you're looking to increase your calcium intake, consider adding calcium-rich toppings like low-fat cheese or spinach to your sandwich.

Iron in Ciabatta Sandwich Rolls

Ciabatta sandwich rolls contain a moderate amount of iron. One 128 g roll contains around 1 mg of iron, primarily from the wheat flour used in the recipe. Iron is essential for maintaining healthy red blood cells, and a lack of iron can lead to anemia. Adding iron-rich toppings like lean red meat or spinach to your sandwich can help you increase your iron intake.

Vitamin C in Ciabatta Sandwich Rolls

Ciabatta sandwich rolls are not a significant source of vitamin C. However, adding vitamin C-rich toppings like tomatoes or bell peppers to your sandwich can help you increase your intake. Vitamin C is essential for healthy skin and a strong immune system. Consider adding citrus fruits or kiwi to your diet as another source of vitamin C.

Cholesterol in Ciabatta Sandwich Rolls

Ciabatta sandwich rolls contain a small amount of cholesterol. One 128 g roll contains about 4 mg of cholesterol, primarily from the eggs and cheese used in the recipe. Individuals with high cholesterol should limit their consumption of high-cholesterol foods like eggs and cheese. Opt for low-fat cheese options or skip the cheese altogether to reduce your cholesterol intake.