Nutritional Facts of Grilled, Tomato, Eggplant and Paneer Sandwich, Calories in Grilled, Tomato, Eggplant and Paneer Sandwich

by Tarla Dalal
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How many calories does one Grilled, Tomato, Eggplant and Paneer Sandwich have?

One Grilled,Tomato, Eggplant and Paneer Sandwich gives 282 calories. Out of which carbohydrates comprise 112 calories, proteins account for 21 calories and remaining calories come from fat which is 149 calories.  One Grilled, Tomato, Eggplant and Paneer Sandwich provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Grilled,Tomato, Eggplant and Paneer Sandwich recipe. When we say grilled sandwich, we don’t mean one in which the bread alone is grilled! In this unique recipe, not just the bread but also the stuff inside the sandwich is grilled.Grilled tomatoes, brinjal, paneer and lettuce go into this sandwich together with a layer of pesto, to absolutely enthral your taste buds.The perfect combination of ingredients cooked in an exciting way make this sandwich a foodie’s delight, something to remember.Serve the Grilled Tomato Eggplant and Paneer Sandwich immediately to relish the vibrant tastes and textures of the grilled fillings.

Is Grilled,Tomato, Eggplant and Paneer Sandwich healthy?

No, this is not healthy. Let's see why.

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1.Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

2. Brinjal (baingan, eggplant) : Foods like Brinjal have a low glycemic index and good for weight loss. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics. Brinjals are rich in folate, which is required for producing Red Blood Cells (RBC’s) and also helps to prevent anaemia. See all the 7 amazing benefits of baingan.

3. Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you?

4. Brown Bread : Brown bread is healthier than white bread and should be consumed in limited quantity by those with diabetes, heart and weight loss issues. It's all relative. If you want to live a very healthy life, then you are better off skipping bread.

5. Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures.Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest avoid vegetable oil

What's the problem?

Can diabetics, heart patients and over weight individuals have Grilled, Tomato, Eggplant and Paneer Sandwich?


Can healthy individuals have Grilled, Tomato, Eggplant and Paneer Sandwich?


How to burn 282 calories that come from Grilled, Tomato, Eggplant and Paneer Sandwich?

Walking (6 kmph) = 1hr 25 mins

Running (11 kmph) = 28 mins

Cycling (30 kmph) = 38 mins       

Swimming (2 kmph) = 48 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per sandwiche% Daily Values
Energy282 cal14%
Protein5.2 g9%
Carbohydrates27.9 g9%
Fiber1.8 g7%
Fat16.6 g25%
Cholesterol0 mg0%
Vitamin A434.6 mcg9%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C7.6 mg19%
Vitamin E
Folic Acid (Vitamin B9)29.5 mcg15%
Calcium37.2 mg6%
Iron2.5 mg12%
Magnesium9.6 mg3%
Phosphorus14.4 mg2%
Sodium21.4 mg1%
Potassium169.9 mg4%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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