A pimento cheese sandwich is a classic Southern sandwich made with pimento cheese spread and bread. Pimento cheese is a blend of cheese, mayonnaise, pimentos, and seasonings. It’s creamy, tangy, and delicious. But how many calories are packed into this traditional sandwich?
Calories in pimento cheese
To determine the calories in a pimento cheese sandwich, we first need to look at the calories in the main component – the pimento cheese spread. Pimento cheese is a high-calorie food. A 2 tablespoon serving of pimento cheese contains:
| Ingredient | Calories |
|---|---|
| Cheddar cheese | 114 calories |
| Mayonnaise | 188 calories |
| Pimentos | 10 calories |
| Total | 312 calories |
As you can see, just 2 tablespoons of pimento cheese contains over 300 calories. This is mainly from the full-fat cheddar cheese and mayonnaise, which are high in fat and calories. The small amount of diced pimentos add minimal calories.
Calories in bread
Now let’s look at the calories contribution from the bread. A standard sandwich is made with 2 slices of bread.
| Bread | Calories per slice |
|---|---|
| White bread | 69 calories |
| Whole wheat bread | 60 calories |
| Sourdough bread | 74 calories |
White bread is a refined flour bread and is higher in calories than whole wheat. Sourdough is slightly higher in calories than regular white bread. For a pimento cheese sandwich made with 2 slices of basic white bread, the bread contributes:
2 slices of white bread x 69 calories per slice = 138 calories
So the bread alone is adding over 130 calories to the sandwich. Using a whole wheat bread would lower the calories slightly.
Total calories
Putting it all together, a pimento cheese sandwich made with:
– 2 tablespoons (28g) of pimento cheese
– 2 slices of white bread
Contains approximately:
| Ingredient | Calories |
|---|---|
| Pimento cheese (2 tbsp) | 312 calories |
| White bread (2 slices) | 138 calories |
| Total Calories | 450 calories |
The total calories in a basic pimento cheese sandwich on white bread is about 450 calories.
This is quite high for a single sandwich. For comparison, a ham and cheese sandwich on white bread contains about 300 calories, while peanut butter and jelly contains about 400 calories.
The high calorie count is due to the full-fat cheese and mayonnaise in the pimento cheese spread. Even though the sandwich is small, it packs nearly a quarter of most people’s recommended daily caloric intake.
Ways to reduce calories
If you want to enjoy a pimento cheese sandwich but reduce the calorie count, here are some tips:
– Use reduced-fat pimento cheese. Some brands make low-fat or lite versions with only 2g of fat per serving. This cuts calories significantly.
– Choose whole wheat bread instead of white bread. The fiber and nutrients in whole wheat bread cause it to be lower in calories by about 10% per slice.
– Use only 1 tablespoon of pimento cheese instead of 2. Cut the spread in half to save about 150 calories.
– Layer on fresh spinach, tomato, cucumbers or other veggies. They add volume and nutrients without many calories.
– Open-face sandwich on a slice of 100 calorie sandwich thin or flatbread. Eliminates one slice of bread.
– Substitute Greek yogurt for about half the mayonnaise in homemade pimento cheese recipes. Cuts fat and calories.
– Use low-fat cheese in moderation or substitute with a drizzle of smoked paprika for flavor.
With some simple modifications, you can enjoy the signature Southern flavor of pimento cheese on a sandwich for under 300 calories. Just adjust the portion sizes, use leaner ingredients and load up on fresh vegetables.
Nutrition facts for pimento cheese sandwich
Now that we know the basic calorie count, here is the full nutrition information for a typical pimento cheese sandwich:
| Nutrition Facts | Amount |
|---|---|
| Calories | 450 |
| Fat | 24g |
| Saturated fat | 10g |
| Trans fat | 1g |
| Cholesterol | 115mg |
| Sodium | 830mg |
| Carbohydrates | 36g |
| Fiber | 2g |
| Sugar | 4g |
| Protein | 17g |
As you can see, the sandwich provides nearly half of the daily value for saturated fat and sodium. It is also high in cholesterol. Refined white bread lacks fiber and nutrients.
By switching to whole wheat bread, reduced-fat pimento cheese, and adding veggies, you can cut the saturated fat, sodium, sugar and increase fiber intake. This makes the sandwich much more nutritious while reducing calorie count.
Benefits of pimento cheese
Despite the high-calorie count, pimento cheese does have some nutritional benefits:
Protein
The cheese and mayonnaise provide a good amount of protein to help fill you up. Protein takes longer to digest and keeps you feeling fuller for longer.
Calcium
Natural cheese is an excellent source of calcium for strong bones and teeth. Just one sandwich provides about 15% of your daily calcium needs.
Vitamin A
The diced pimentos add a boost of vitamin A from the red bell peppers. Vitamin A supports eye health and immune function.
Flavor
The tangy, creamy flavor of pimento cheese is hard to resist! It adds lots of flavor and seasoning without excess sugar.
Overall, portion control and ingredient swaps can make pimento cheese sandwiches more nutritious. In moderation, they can be part of a balanced diet due to their protein, calcium and bold flavor.
Should you have a pimento cheese sandwich every day?
While pimento cheese sandwiches make an easy, tasty lunch, having them daily is not recommended for a few reasons:
– **High in calories** – At about 450 calories each, a daily pimento cheese sandwich significantly increases your calorie and fat intake. Most people require less than 2000 calories per day total. Consuming 450 calories from just one sandwich is over 20% of that allowance. The accumulation of extra calories can lead to weight gain over time.
– **High in saturated fat** – Having a pimento cheese sandwich every day also boosts your saturated fat to unhealthy levels. The American Heart Association recommends limiting saturated fat to no more than 13 grams daily. One pimento cheese sandwich already provides nearly a full day’s worth at 10 grams. Too much saturated fat raises LDL (bad) cholesterol levels which increases heart disease risk.
– **Sodium** – With about 800 milligrams of sodium, a daily pimento cheese sandwich also contributes excessive sodium to your diet. Health experts recommend limiting sodium to 1500 to 2300 mg per day. One sandwich provides nearly half that amount. High sodium intake can raise blood pressure.
– **Lack of nutrients** – While cheese provides calcium, the white bread and high-fat spread lack valuable vitamins, minerals and fiber. Repeated consumption may limit your intake of nutrients from healthier sources like fruits, vegetables and whole grains.
The bottom line
Due to the high calorie, fat, and sodium content, pimento cheese sandwiches are best enjoyed only occasionally as part of an overall balanced diet. Limiting to 1 to 2 times per week helps keep calories, saturated fat, sodium and cholesterol in check while allowing you to enjoy the indulgent Southern flavor. For daily lunch sandwiches, alternate pimento cheese with healthier fillings like hummus, tuna salad, roast beef, turkey and veggie sandwiches to get a variety of nutrients.
How to burn off the calories
Since a pimento cheese sandwich packs nearly 450 calories, you may wonder how much exercise it takes to burn it off.
Here’s a look at some physical activities and how long you’d need to do them to expend 450 calories:
| Activity | Time Required to Burn 450 Calories |
|---|---|
| Walking (3.5 mph) | 90 minutes |
| Jogging (5 mph) | 50 minutes |
| Hiking | 75 minutes |
| Biking (12-14 mph) | 45 minutes |
| Swimming laps | 45 minutes |
| Elliptical (moderate effort) | 45 minutes |
| Yoga | 90 minutes |
| Weight training | 45 minutes |
As you can see, it takes a significant amount of time and effort to burn through the calories in a hearty pimento cheese sandwich. To maintain a calorie deficit for weight loss, you’d need to add 45 to 90 minutes of exercise on the days you eat it.
Of course, the goal isn’t to have to “earn” every food you eat with exercise. But it’s helpful to be aware of the calorie consequences of different foods to balance your diet and activity level.
Keep in mind you can also lower the calorie content by using lower-calorie ingredients or reducing portion sizes. With some adjustments, you may be able to enjoy pimento cheese sandwiches without quite as much of an impact on your daily calorie intake and exercise requirements.
Should you have a pimento cheese sandwich before or after a workout?
Deciding whether to eat a higher calorie pimento cheese sandwich before or after a workout depends on your fitness goals:
Before a workout
Eating about 30 to 60 minutes prior to a workout can fuel your exercise and help maximize performance. The protein, carbs, and fat in the sandwich takes time to digest and provides energy for muscular activity. However, the high-fat content can also cause indigestion, cramps or sluggishness for some people.
After a workout
Consuming a pimento cheese sandwich within 30 minutes after a workout helps refuel your body and aids muscle recovery. The protein helps rebuild and repair muscle tissue that is broken down during exercise. The carbs help replenish glycogen stores that are depleted. This combination supports your body’s efforts to get stronger and fitter over time.
The bottom line
While a pimento cheese sandwich can provide energy before or help recovery after exercise, it may not be the best choice. The high fat, sodium and calories mean other options may work better. Try lower calorie pre-workout meals like oatmeal, yogurt, fruit or a smoothie. After a workout, try lean protein, vegetables and healthy carbs for nutrients without excess calories.
However, as an occasional treat, enjoying pimento cheese around your workouts is unlikely to negatively impact your fitness or health goals. Just be mindful of your total daily calorie intake.
Healthier pimento cheese sandwich recipes
While traditional pimento cheese sandwiches are high in calories and fat, there are ways to lighten them up. Here are some ideas for healthier pimento cheese sandwich recipes:
– Use reduced-fat versions of mayonnaise and cheese. You still get great flavor for fewer calories.
– Substitute plain Greek yogurt for about half the mayo. Much lower in fat and calories.
– Mix in chopped roasted red peppers instead of pimentos. This boosts flavor and nutrition.
– Use avocado instead of part of the mayo or cheese. Adds creaminess and cuts saturated fat.
– Stir in any veggies you enjoy – chopped spinach, kale, zucchini or tomatoes.
– Choose whole grain bread, sandwich thins or flatbread for more fiber.
– Grill or pan-fry the sandwich in just 1 tsp of olive oil instead of saturated fat-laden butter.
– Serve open-faced to cut the carbs and calories. Pile on fresh greens for crunch and nutrients.
– Swap out the cheese layer for lean turkey, chicken or ham for a protein boost.
With some simple substitutions and additions, you can enjoy pimento cheese sandwiches with fewer calories and more nutrition to make it a healthier regular meal option.
Conlusion
A traditional pimento cheese sandwich made with full-fat mayonnaise and cheese on white bread packs about 450 calories and half a day’s worth of saturated fat. While they make an indulgent occasional treat, daily pimento cheese sandwiches can contribute excess calories, fat, and sodium that negatively impact health over time.
To lighten them up, use reduced-fat and lower calorie ingredients, pile on nutritious vegetables, and choose leaner protein fillings. Portion control is also key – stick to 1 tablespoon or less of pimento cheese spread per serving. With some modifications, pimento cheese can be enjoyed more regularly as part of an overall balanced diet and active lifestyle. Just be mindful of your total daily caloric intake whenever enjoying this Southern classic.