How many calories are in a mozzarella and tomato panini?

December 7, 2025 •

4 min read

According to data from Nutritionix, a mozzarella and tomato panini can contain around 609 calories depending on ingredients like pesto and olive oil. However, a similar panini from Starbucks is listed with 370 calories, demonstrating a significant variation. The final tally for how many calories are in a mozzarella and tomato panini depends heavily on the recipe.

Quick Summary

The calorie content of a mozzarella and tomato panini fluctuates depending on bread type, mozzarella quantity and fat content, and added sauces. Preparation method also plays a key role.

Key Points

Variable Calories: The calorie count for a mozzarella and tomato panini can range from approximately 370 to over 600 kcal depending on preparation, with restaurant versions often being higher.
Bread Impact: Ciabatta bread, a common choice, significantly contributes to the overall calorie count due to its density; swapping to lighter whole-wheat options or a thinner bread can reduce calories.
Pesto's High Calorie Count: Traditional pesto is calorie-dense, adding about 56 calories per tablespoon from olive oil and nuts, making it a major factor in the final tally.
Calorie-Saving Swaps: To lower calories, use balsamic glaze instead of pesto, opt for part-skim mozzarella, and cook with a non-stick spray instead of olive oil.
Fresh vs. Shredded Mozzarella: Fresh mozzarella is generally slightly lower in calories per ounce than its processed, shredded counterpart, making it a better choice for calorie management.
Homemade Advantage: Controlling ingredients and portion sizes at home allows for a significantly healthier and lower-calorie panini compared to many restaurant offerings.

The Calorie Culprits: Breaking Down Panini Ingredients

When assessing how many calories are in a mozzarella and tomato panini, it's crucial to examine each component. From the bread to the condiments, every ingredient contributes to the final total.

Bread: The Carb Base

The type and quantity of bread are major calorie drivers. A popular choice for paninis is ciabatta, which is often dense and robust. A standard ciabatta roll can contain a significant number of calories, with some sources listing around 271 calories per 100 grams. Choosing a smaller, lighter bread or a whole-wheat option can help reduce the overall calorie count. The toasted and pressed nature of a panini further means that any added fats, like olive oil brushed on the exterior, are fully absorbed, boosting the final calorie number.

Mozzarella: The Melty Cheese

Mozzarella is the heart of the panini, but not all mozzarella is created equal. Fresh mozzarella, often packed in liquid, tends to be slightly lower in calories per ounce than its processed, shredded counterpart. However, using too much cheese will always increase the calories and saturated fat. An ounce of fresh mozzarella contains about 70 calories, while an ounce of processed mozzarella is closer to 80 calories. The best strategy for a lower-calorie panini is to use less cheese, or opt for a part-skim variety.

Pesto and Olive Oil: The Flavor Bombs

While pesto adds a delicious, vibrant flavor, it's a significant source of calories. Made with basil, pine nuts, garlic, parmesan, and olive oil, a single tablespoon of pesto can contain approximately 56 calories. Likewise, olive oil, used to enhance flavor and promote browning, adds about 60 calories per tablespoon. These ingredients can easily double the fat content of the panini, so using them sparingly or opting for alternatives like a light balsamic glaze is a wise move for anyone watching their intake.

Tomatoes and Basil: The Light Fillings

Fortunately, not all ingredients contribute heavily to the calorie count. Fresh tomatoes and basil are the lowest-calorie components. A medium tomato has only around 22 calories, and basil is nearly negligible, so you can pile these on without worry. They provide a lot of flavor and nutrients for very few calories.

Homemade vs. Restaurant Paninis: A Calorie Comparison

Homemade paninis are almost always lower in calories because you have complete control over the ingredients and portion sizes. Here’s a comparison showing the stark differences.


Ingredient	Homemade Panini (Approx. Calories)	Restaurant Panini (Approx. Calories)
Bread (Ciabatta)	225 kcal (85g)	225 kcal (85g)
Mozzarella (Fresh)	170 kcal (2 oz)	170 kcal (2 oz)
Pesto/Olive Oil	60 kcal (1 tbsp olive oil)	146 kcal (2 tbsp pesto)
Tomato & Basil	16 kcal	16 kcal
TOTAL	471 kcal	557 kcal

Note: Restaurant figures are based on Nutritionix data for a similar caprese sandwich. Actual restaurant paninis from chains like Costa Coffee can be even higher, at 525 calories. A Starbucks tomato and mozzarella panini on toasted focaccia is listed at 370 calories, showing a wider range.

How to Make a Lighter, Healthier Panini

Making a delicious panini doesn't have to mean a high calorie intake. By making a few simple substitutions, you can significantly reduce the total.

Tips for Reducing Calories

Choose a lighter bread: Swap out a heavy ciabatta for a whole-wheat thin, a low-carb tortilla, or even a light focaccia. This can save hundreds of calories. Alternatively, remove some of the bread's soft interior.
Use less cheese: Opt for part-skim mozzarella and use a smaller portion. You still get the melty texture and flavor without the excess fat.
Swap the pesto: Replace traditional pesto with a simple balsamic glaze or a sprinkle of dried herbs. A drizzle of balsamic adds a tangy flavor for very few calories.
Reduce the oil: Use a cooking spray instead of brushing your panini with olive oil. This will give you a crispy exterior with a fraction of the fat and calories.
Lighter Panini Recipe (for one serving)
1. Take two slices of whole-wheat bread.
2. Lightly spray one side of each slice with olive oil cooking spray.
3. On the non-sprayed side of one slice, layer 1 oz of part-skim fresh mozzarella and thin slices of tomato.
4. Add a few fresh basil leaves and a drizzle of balsamic glaze.
5. Place the second slice of bread on top, sprayed side up.
6. Grill in a panini press or skillet until golden brown and the cheese is melted.

Conclusion: Managing Your Panini's Calorie Load

The number of calories in a mozzarella and tomato panini is not fixed; it is a direct result of the choices you make during preparation. By understanding the calorie contribution of each ingredient, from the dense ciabatta bread to the oil-rich pesto, you can tailor the sandwich to your dietary needs. While a typical restaurant panini might exceed 500 calories, a homemade version can be a significantly lighter and healthier meal without sacrificing flavor. Control over portion size and ingredient swaps like choosing whole-wheat bread, part-skim mozzarella, and balsamic glaze over pesto are key to enjoying this classic Italian sandwich guilt-free. For more nutritional information, consider referencing a database like Nutritionix.

Frequently Asked Questions

The wide variation in calorie counts is due to differences in portion sizes, the type of bread used, the amount and type of mozzarella, and the addition of calorie-dense ingredients like pesto and olive oil.

Yes, fresh mozzarella typically has a slightly lower calorie count per ounce compared to its processed, shredded counterpart due to its higher moisture content.

Yes, pesto is a major source of calories in a panini because of its oil, nuts, and cheese. Just one tablespoon can add around 56 calories.

To make a healthier panini, use whole-wheat thin bread or a lighter alternative, use part-skim fresh mozzarella, use balsamic glaze instead of pesto, and opt for a non-stick cooking spray rather than olive oil.

Store-bought paninis are often larger and contain more oil and higher-fat cheese than homemade versions. This leads to a higher calorie count, with some restaurant options exceeding 500 calories.

No, fresh tomatoes and basil are very low in calories and contribute minimal amounts to the total. They are excellent for adding flavor and nutrients without boosting the calorie count.

Not necessarily. While a simple panini can be comparable, many restaurant paninis have added sauces, larger bread, and more cheese, which can make them higher in calories and fat than a standard homemade grilled cheese.

Cooking spray provides a non-stick surface and helps toast the bread for a fraction of the calories and fat found in olive oil. Using spray is a simple change that can save a significant number of calories.