How many calories does a Starbucks tomato and mozzarella panini have?

Quick Answer

A Starbucks tomato and mozzarella panini contains around 460 calories. The exact calorie count can vary slightly depending on the specific ingredients and preparation, but most versions of the Starbucks tomato and mozzarella panini contain approximately 460 calories.

Calorie Count Breakdown

The calorie count of a Starbucks tomato and mozzarella panini comes from its various ingredients:

  • Bread – The panini bread contributes a significant number of calories. A typical panini roll can contain 200-300 calories.
  • Cheese – The mozzarella cheese adds a good amount of calories. A 1 oz serving of mozzarella contains around 85 calories.
  • Tomatoes – The tomatoes provide some calories but are relatively low compared to the bread and cheese. 1 medium tomato has around 25 calories.
  • Pesto or other spreads – If the panini contains spreads like pesto, that can add 50-100 calories depending on the amount.
  • Oil/butter – Paninis are typically prepared with some oil or butter, contributing around 50-100 calories.

When all the ingredients are combined, the total calorie count lands around 460 calories for the full panini. The specific calorie count can vary based on the exact size of the panini and the ingredient amounts, but 460 is an average for this popular Starbucks sandwich.

Nutritional Information

Here is the typical nutritional information for a Starbucks tomato and mozzarella panini:

Nutrient Amount
Calories 460
Fat 24g
Carbohydrates 43g
Protein 19g

As you can see, the panini provides a good amount of calories, fat, carbs, and protein. The majority of calories come from the bread and cheese. There are also smaller amounts of micronutrients like calcium from the mozzarella cheese.

Comparing Calories to Other Starbucks Sandwiches

The tomato and mozzarella panini has a moderate calorie count compared to other Starbucks sandwiches and paninis:

  • Egg and cheese protein box – 300 calories
  • Bacon, sausage, and egg sandwich – 470 calories
  • Chicken and hummus protein box – 440 calories
  • Ham and Swiss panini – 520 calories
  • Turkey pesto panini – 550 calories

As you can see, the tomato and mozzarella panini is on the lower end for calories compared to other Starbucks sandwich options. Some paninis like the turkey pesto can contain almost 100 more calories.

Tips for Reducing Calories

If you want to reduce the calorie count of your tomato and mozzarella panini, here are some tips:

  • Ask for light oil or butter when it’s prepared
  • Get it on the skinny version of the bread
  • Order a half-size sandwich
  • Substitute vegetables for some of the cheese
  • Skip any pesto, mayo, or other high-calorie spreads
  • Opt for lower-fat mozzarella cheese

Implementing some of these switches can shave off 100 or more calories from your panini.

The Impact of Customizations

When ordering at Starbucks, you can customize your tomato and mozzarella panini in a variety of ways. These customizations can impact the total calorie count:

  • Add bacon – Adding 2-3 strips of bacon can add 50-150 calories
  • Add avocado spread – Avocado spread adds around 100 calories
  • Use cream cheese – Subbing cream cheese for mozzarella can add around 50 calories
  • Add extra cheese – Extra mozzarella will tack on 70 or more calories
  • Add spinach/veg – This can subtract a small amount of calories by displacing some of the cheese
  • Use bagel instead of bread – A bagel can add 100-150 calories compared to panini bread

As you customize your sandwich, pay attention to high-calorie add-ons like bacon, avocado spread, extra cheese, and switching to a bagel. These can quickly cause your panini to jump by 100+ calories.

Low-Calorie Options to Consider

If you want to get a sandwich at Starbucks but are trying to watch your calorie intake, here are some lower-calorie options to consider instead of the tomato and mozzarella panini:

  • Egg white and roasted red pepper sandwich (280 calories)
  • Roasted turkey protein box (190 calories)
  • Chicken and hummus protein box (440 calories)
  • Ham and swiss panini on skinny bread (420 calories)
  • Roasted turkey and egg white sandwich (300 calories)

These options utilize lower-calorie ingredients like egg whites, chicken, and turkey to keep the calorie count lower than traditional paninis made with cheese and bread.

Comparing to Homemade

You can also reduce calories by making your own tomato and mozzarella panini at home. Here is how a homemade version compares:

Version Calories
Starbucks panini 460 calories
Homemade on light bread 340 calories

By making it yourself with light bread and controlling ingredient amounts, you can shave off over 100 calories. Homemade also allows you to incorporate lower-calorie options like using part-skim mozzarella, light pesto, and cooking sprays.

Should You Eat the Whole Thing?

At 460 calories, the tomato and mozzarella panini contains a moderate amount of calories compared to other quick service meals. Whether or not you should eat the whole thing depends on your individual daily calorie needs:

  • For someone consuming 2000 calories per day, the panini represents almost 25% of their daily intake. They may want to split it into two smaller meals.
  • For someone with higher calorie needs like 2500-3000 per day, the panini represents closer to 15% of their intake. Eating the whole thing is likely fine.
  • Athletes and very active individuals with high caloric needs could consume the whole panini as just a smaller meal.

In general, if the panini fits within your calorie goals for the day, it can definitely be an option to eat the entire thing. But for lower calorie diets, splitting it in half may be a better strategy.

Macronutrient Profile

Beyond just calories, we can also look at the macronutrient profile:

  • Protein – With 19g of protein, the panini provides a filling dose of this muscle-building nutrient.
  • Carbs – At 43g of carbs, it supplies a moderate amount of energy from carbohydrates.
  • Fat – 24g of fat is on the higher side, coming mostly from the mozzarella cheese.

The panini has a balanced nutritional profile. If your goal is muscle gain or strength training, the protein can help support recovery. For endurance sports, the carbs fuel activity. And the fat helps give lasting energy.


In addition to macros, the tomato and mozzarella panini provides some micronutrients:

  • Calcium – 15-20% of your daily value from the mozzarella
  • Vitamin A – 10% DV from the tomatoes
  • Iron – 10% DV from the spinach and grains
  • Vitamin C – 15% DV from the tomatoes

These nutrients help support bone health (calcium), vision (A), blood and circulation (iron), and immune function (C).

How it Fits Into Your Diet

Here is how the tomato and mozzarella panini can fit into three different diet approaches:

  • Low-carb diet – At 43g of carbs, it may be too high in carbs to fit a strict low-carb diet. Consider a lettuce wrap instead of bread.
  • Intermittent fasting – The panini can fit into intermittent fasting plans like the 16:8 method if consumed during the eating window.
  • Weight loss – The panini provides fullness from protein and fiber. For weight loss, watch your portion size and pair it with fruits and vegetables.

In summary, the panini aligns best with a balanced diet approach where it contributes a filling, moderately-sized meal. For low-carb or weight loss needs, consider portion size or ingredient swaps.


In conclusion, a Starbucks tomato and mozzarella panini generally contains around 460 calories. This calorie count comes mainly from the bread, cheese, and oil or butter used to prepare the panini. The calorie count provides a moderate meal for most dietary needs. By customizing ingredients or splitting in half, you can reduce the calories if needed to fit your daily intake goals.

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