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Nutrition Facts on Calzone Bread

A portable rendition of the pizza that folds similar ingredients found in a pizza, cheese and tomato sauce into a baked dough pocket, the calzone is a filling, bready snack that can easily serve as a meal. Numerous factors conspire to make calzones grease-laden and nutritionally challenging, but the baked nature of this product, along with controlling the portion size and ingredients in the filling, can make calzones fit into a healthy diet.

  1. Cheese Calzone

    • If pizza tempts dieters away from the virtuous path, then calzones are no bastion for the calorie conscious. Filled with up to five different kinds of cheese and sandwiched between thick layers of dough, the classic cheese calzone is simply not a dainty meal. A 346 gram order of Sbarro's cheese calzone contains 776 calories, 28 grams of fat, 10 grams of which are saturated, and sodium content of 1226 mg. The overall fiber content in the calzone is 3 grams, and sugar constitutes 6 grams. In the freezer case, you may feel better about eating just a half portion of the Italian Style Five Cheese Calzone by Hot Pockets, which at 310 calories for about a 4 oz. serving, provides 13 grams of fat, 7 of which are saturated, 14 grams of protein and 780 mg of sodium.

    Vegetable Calzone

    • Vegetable calzones are a culinary concession to high-fat waist-expanding classic calzones. If you choose to dine out, a takeout vegetable calzone can help you avoid excessive calories and fat, while adding fiber to fill you up. Papa Murphy's 196 gram vegetable calzone packs 410 calories and 17 grams of fat, 7 of which are saturated, into a 1/8 piece of a family style calzone. The calzone, which is filled with spinach, mushrooms, black olives and green onions, contains 3 grams of dietary fiber and 19 grams of protein. Making a vegetable calzone at home is another alternative: using spinach, broccoli, mushrooms and asparagus adds bulk to the basis of sliced tomatoes, shredded mozzarella and frozen whole grain bread dough to provide 477 calories, 15 grams of fat, 24 grams of protein and a whopping 8 grams of fiber.

    Spinach Tofu Calzone

    • A homemade recipe for spinach tofu calzones can allow you to adjust the fat and calorie levels. Using pizza dough as the basis of the calzone, you can make the filling from both extra firm and silken tofu in place of the cheese that would otherwise be in the calzone. Fresh spinach, spices, vegetable bouillon and nutritional yeast round out this healthy snack. Nutritionally, a medium size spinach tofu calzone is 271 calories with 9 grams of fat, 3 grams of fiber and 13 grams of protein.

    Low-Fat Calzone

    • Calorie-conscious degustators of calzones may be relieved to find that calzones need not be high in calories and can fit into a sensible meal plan. A serving of Weight Watchers calzone Italiano combines mozzarella cheese, tomato sauce and bread into a ready to eat pocket that is 290 calories. Sodium is comparatively low at 620 mg, fiber is high at 6 grams and protein content is also high at 14 grams. You can choose to make your own low-fat breakfast calzone, using frozen French bread dough, fat-free mozzarella cheese, and if desired, Egg Beaters. One lb. of dough will yield four calzones at just 110 calories each.

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