1 piece (medium) of Cheese and Tomato Sandwich (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 33.6 g of carbs, 10.2 g of protein, 8.6 g of fat and 2.6 g of fiber. Its 216 mg of Calcium covers 22% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Cheese and Tomato Sandwich?

A cheese and tomato sandwich is a simple combination of bread, cheese and fresh tomato slices. It has no single regional origin and is a familiar homemade or café lunch in many parts of the world. It can be served cold, or toasted until the cheese softens and the bread turns crisp at the edges. Depending on where you live, it may be a quick lunch, a light supper or an easy packed meal; a green salad or a bowl of soup makes a natural accompaniment. The bread provides most of its carbohydrates, while the cheese contributes protein and fat, and tomato adds freshness and moisture. For a lighter version, use a moderate amount of cheese and add extra tomato or salad.

Cheese and Tomato Sandwich Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

28g

· 10% DV

Protein

8.5g

· 17% DV

Fat

7.2g

· 9% DV

Fiber

2.2g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 53% · Protein 16% · Fat 31%

Cheese and Tomato Sandwich Vitamins & Minerals

Vitamins

B12

0.35µg · 15% DV

0.18mg · 14% DV

Vitamin A

120µg · 13% DV

Biotin

3.2µg · 11% DV

Minerals

Calcium

180mg · 18% DV

Sodium

390mg · 17% DV

Phosphorus

110mg · 16% DV

Selenium

7.2µg · 13% DV

How Nutritious Is Cheese and Tomato Sandwich?

Nutrient density

Medium

45/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

43/ 100

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.

Cheese and Tomato Sandwich Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cheese and Tomato Sandwich

To burn the 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cheese and Tomato Sandwich Processed?

NOVA 3

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.

Does Cheese and Tomato Sandwich Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cheese and Tomato Sandwich Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cheese and Tomato Sandwich Fat Profile

SATURATED

3.1g

MONOUNSATURATED

2.1g

POLYUNSATURATED

0.36g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Cheese and Tomato Sandwich

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Foods Similar to Cheese and Tomato Sandwich

🧴

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🌯

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210 kcal

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195 kcal

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Frequently Asked Questions About Cheese and Tomato Sandwich

How do you make a Cheese and Tomato Sandwich?

To make a Cheese and Tomato Sandwich, layer cheese and thin tomato slices between bread, then serve it cold or toast it until the cheese melts. Pat the tomato dry first to keep the bread from becoming soggy.

What cheese is best in a Cheese and Tomato Sandwich?

Cheddar is a popular choice for a Cheese and Tomato Sandwich because it melts well and has a savory flavor that complements tomato. Mozzarella gives a milder, stretchier filling, while Swiss cheese adds a nuttier taste.

Can you toast a Cheese and Tomato Sandwich?

Yes, a Cheese and Tomato Sandwich can be toasted in a sandwich press, skillet, or under a grill. Use moderate heat so the cheese melts before the bread gets too dark, and avoid overfilling it with juicy tomato.

How do you stop a Cheese and Tomato Sandwich from getting soggy?

Pat the tomato slices dry and remove especially watery seeds before assembling a Cheese and Tomato Sandwich. Putting cheese between the bread and tomato also creates a useful barrier that slows moisture from reaching the bread.

Can you make a Cheese and Tomato Sandwich the night before?

You can assemble a Cheese and Tomato Sandwich the night before, but the tomato may soften the bread by morning. For a fresher texture, pack the tomato separately and add it just before eating, keeping the sandwich chilled meanwhile.

Can you freeze a Cheese and Tomato Sandwich?

Freezing a Cheese and Tomato Sandwich is not recommended because thawed tomato tends to become watery and make the bread mushy. If you want to prepare sandwiches ahead, freeze the bread and cheese separately and add fresh tomato after thawing.

What goes well with a Cheese and Tomato Sandwich?

A Cheese and Tomato Sandwich goes well with tomato soup, a leafy salad, or crisp pickles. Soup makes it a heartier lunch, while salad or pickles add freshness and contrast with the melted cheese.

Is a Cheese and Tomato Sandwich healthy?

A Cheese and Tomato Sandwich can be a balanced, convenient meal, especially when made with whole-grain bread and plenty of tomato. The cheese supplies protein, while choosing a moderate amount and adding salad keeps the sandwich from becoming overly rich.

Can you make a Cheese and Tomato Sandwich without a sandwich press?

Yes, you can make a toasted Cheese and Tomato Sandwich in a skillet without a sandwich press. Cook it over medium-low heat and press gently with a spatula, turning once so the bread browns evenly and the cheese melts.

Is a Cheese and Tomato Sandwich better hot or cold?

A Cheese and Tomato Sandwich works both hot and cold. Toasting melts the cheese and makes the bread crisp, while serving it cold keeps the tomato fresher and juicier; pat the slices dry either way.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026