Calzone, with cheese, meatless
Common food
Photo: Wikipedia
A meatless calzone is a golden, folded pizza pocket, sealed at the edges and baked until the crust is crisp and the interior is a molten blend of cheeses. The dough offers a satisfying chew, giving way to a rich, savory, and creamy filling. With nearly 23 grams of fat per 100g, it is a calorie-dense, energy-providing meal.
Calorie split: 18% protein · 30% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love the calzone for its perfect handheld convenience and the dramatic reveal of its hot, cheesy interior. It's a comforting, versatile classic that feels like a special treat, whether from a pizzeria or homemade.
⚠️ Watch-outs & how to enjoy it better
The high fat and refined carbohydrate content can lead to blood sugar spikes and sluggishness, and it may be high in sodium. Those watching their intake should pair it with a large, vinegar-dressed salad to slow digestion and add fiber, and consider eating half as a portion.
Key benefits
- High in protein from cheese for muscle maintenance
- Provides a quick source of energy from carbohydrates
- Contains calcium for bone health
- Offers a convenient, portable meal format
- Satisfies savory cravings without meat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'calzone' means 'trouser leg' or 'stocking' in Italian, a nod to its convenient, pocket-like shape designed for eating on the go.
Full nutrition (USDA data · scales with serving)
| Water | 27.3 g |
| Energy | 389 kcal |
| Protein | 17.6 g |
| Total lipid (fat) | 22.5 g |
| Carbohydrate, by difference | 29.5 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 0.36 g |
| Calcium, Ca | 390 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 313 mg |
| Potassium, K | 135 mg |
| Sodium, Na | 672 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 22.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.38 mg |
| Riboflavin | 0.40 mg |
| Niacin | 2.5 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 69.0 ug |
| Folic acid | 31.0 ug |
| Folate, food | 38.0 ug |
| Folate, DFE | 91.0 ug |
| Choline, total | 20.6 mg |
| Vitamin B-12 | 0.45 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 187 ug |
| Retinol | 183 ug |
| Carotene, beta | 37.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 9.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.6 g |
| SFA 4:0 | 0.29 g |
| SFA 6:0 | 0.22 g |
| SFA 8:0 | 0.14 g |
| SFA 10:0 | 0.34 g |
| SFA 12:0 | 0.39 g |
| SFA 14:0 | 1.3 g |
| SFA 16:0 | 4.7 g |
| SFA 18:0 | 1.9 g |
| Fatty acids, total monounsaturated | 6.8 g |
| MUFA 16:1 | 0.29 g |
| MUFA 18:1 | 6.7 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:3 | 0.30 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 58.0 mg |
FAQ
What's the difference between a calzone and a stromboli?
A calzone is a folded half-moon, traditionally sealed at the edges, while a stromboli is rolled into a cylinder. Calzones often use ricotta in the filling, whereas stromboli typically does not.
Is a meatless calzone a good source of protein?
Yes, at about 17.6g of protein per 100g, it is a good source, primarily from the cheese filling, which supports muscle repair and satiety.
How can I make a meatless calzone healthier?
You can add vegetables like spinach, mushrooms, or bell peppers to the filling to increase fiber and nutrients. Using part-skim mozzarella and whole-wheat dough can also improve its nutritional profile.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.89 kcal/g · 18% calories from protein · 1.3 g fiber · 0.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.98 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.