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Oven-baked mozzarella and tomato, source of protein and calcium, low in carbs, light summer snack.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Baked Mozzarella and Tomato (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 3.7 g of carbs, 10.2 g of protein, 12 g of fat and 1 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
168
KCAL / 120G
Carbs
3.7g
· 1% DV
Protein
10.2g
· 20% DV
Fat
12g
· 15% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 25% · Fat 66%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 7.32 g | 37% |
| Trans fat | 0.06 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 10.2 g | 20% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 168 kcal |
| 1 slice (thin) | 40 g | 56 kcal |
| 1 piece (small) | 60 g | 84 kcal |
| 1 slice (thick) | 60 g | 84 kcal |
| 1 serving (small) | 80 g | 112 kcal |
| 1 piece (medium) | 90 g | 126 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (large) | 150 g | 210 kcal |
| 1 serving (large) | 180 g | 252 kcal |
Calculated from 140 calories per 100 g.
Baked Mozzarella and Tomato is made by layering sliced tomatoes and mozzarella in an ovenproof dish, then baking with olive oil and seasonings. Leave a little space between slices so excess moisture can evaporate as the cheese melts.
Either fresh or low-moisture mozzarella works for Baked Mozzarella and Tomato. Fresh mozzarella gives a softer, juicier result, but drain and pat it dry first to keep the dish from becoming watery.
Bake Baked Mozzarella and Tomato at about 400°F (200°C) for 10–15 minutes, until the cheese is melted and starting to brown. Thicker slices or a cooler oven may need extra time, so watch the cheese rather than relying only on the clock.
Firm, ripe tomatoes are best for Baked Mozzarella and Tomato because they hold their shape in the oven. Plum tomatoes are a good choice; very soft, watery tomatoes can leave excess liquid in the dish.
Basil and oregano are classic herbs for Baked Mozzarella and Tomato, with black pepper and olive oil adding extra flavor. Add fresh basil after baking to preserve its aroma, or use dried oregano before the dish goes into the oven.
Serve Baked Mozzarella and Tomato with crusty bread, a green salad, or grilled vegetables. Bread is especially useful for soaking up the juices, while a salad makes the dish feel more like a complete light meal.
You can prepare the ingredients for Baked Mozzarella and Tomato ahead, but assemble them shortly before baking. Sliced tomatoes release liquid as they sit, which can make the finished dish watery.
Baked Mozzarella and Tomato usually turns watery when the mozzarella or tomatoes contain too much moisture. Drain and dry fresh mozzarella, remove excess liquid from the tomatoes, and bake in a wide, shallow dish.
Refrigerate leftover Baked Mozzarella and Tomato in a covered container and eat it within 3–4 days. Put it away within two hours of cooking; reheating it in the oven helps the cheese and tomatoes retain a better texture.
Baked Mozzarella and Tomato is similar to baked caprese, but it is not necessarily the same recipe. Caprese traditionally combines tomato, mozzarella, and basil; baked versions may add olive oil, garlic, or other seasonings.
Vitamins
B12
0.84µg · 35% DV
B2
0.28mg · 22% DV
Vitamin A
144µg · 16% DV
Biotin
3µg · 10% DV
Minerals
Calcium
312mg · 31% DV
Phosphorus
216mg · 31% DV
Sodium
396mg · 17% DV
Selenium
7.2µg · 13% DV
Potassium ⭐
216mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 168 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Baked Mozzarella and Tomato brings together mozzarella and ripe tomatoes in a simple oven dish inspired by Italian cooking. As it bakes, the cheese turns soft and stretchy while the tomatoes release their juices, balancing a mild, creamy richness with fresh, gently tangy sweetness.
In Italy it can be served as a starter or an easy light meal, with bread to catch the juices; elsewhere, it also works well as a warm snack or side. It provides protein and calcium and is relatively low in carbohydrates, though the cheese makes it more filling than the tomatoes alone. For a lighter plate, use just enough oil and serve it with a crisp green salad.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
7.32g
MONOUNSATURATED
3g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.