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Cheese & Tomato Toast (No Oil, Wheat Bread) Calories
No oil, made with wheat bread, cheese and tomato.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cheese & Tomato Toast (No Oil, Wheat Bread) (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 34.8 g of carbs, 10.2 g of protein, 7.2 g of fat and 3 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Cheese & Tomato Toast (No Oil, Wheat Bread) Nutrition Facts
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
34.8g
· 13% DV
Protein
10.2g
· 20% DV
Fat
7.2g
· 9% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 17% · Fat 26%
Cheese & Tomato Toast (No Oil, Wheat Bread) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.01 g | |
| Sodium | 444 mg | 19% |
| Total carbohydrate | 34.8 g | 13% |
| Fiber | 3 g | 11% |
| 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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How Many Calories in 1 Medium Cheese & Tomato Toast (No Oil, Wheat Bread)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| 1 slice (thin) | 60 g | 126 kcal |
| 1 slice (thick) | 80 g | 168 kcal |
| 1 piece (small) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 120 g | 252 kcal |
| 1 piece (large) | 160 g | 336 kcal |
| 1 serving (large) | 160 g | 336 kcal |
| 2 piece (double) | 240 g | 504 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Cheese & Tomato Toast (No Oil, Wheat Bread)
How do you make Cheese & Tomato Toast (No Oil, Wheat Bread)?
Layer sliced cheese and thinly sliced tomato between two pieces of wheat bread, then toast without adding oil until the bread is crisp and the cheese melts. A sandwich press is convenient, but a covered pan over medium-low heat works too.
How do you stop Cheese & Tomato Toast (No Oil, Wheat Bread) from going soggy?
Keep the tomato slices thin and remove the watery seed pulp if the tomato is especially juicy. Put the slices between the cheese rather than directly against the bread, and toast the sandwich just before serving so moisture has less time to soak in.
What cheese melts best in Cheese & Tomato Toast (No Oil, Wheat Bread)?
A mild, good-melting cheese works best in Cheese & Tomato Toast, because it softens evenly without overwhelming the tomato. Slice it thinly or grate it for quicker melting; a sharper cheese gives a stronger flavour but may not melt as smoothly.
Can you make Cheese & Tomato Toast (No Oil, Wheat Bread) in a frying pan?
Yes. Put the sandwich in a dry pan over medium-low heat and turn it once the underside is crisp. Press gently with a spatula, and cover the pan briefly if needed to help the cheese melt before the bread gets too dark.
Should you peel tomatoes for Cheese & Tomato Toast (No Oil, Wheat Bread)?
No, peeling the tomatoes is not necessary. Wash and dry them, then slice them thinly so they warm through without making the sandwich bulky. Keeping the skin on also helps the slices hold their shape while you assemble and toast the bread.
How do you keep the cheese from leaking out of Cheese & Tomato Toast (No Oil, Wheat Bread)?
Leave a small border around the edges when adding the cheese and tomato, and avoid overfilling the bread. Keep the tomato slices toward the centre and close the sandwich firmly; excess filling is more likely to escape as the cheese melts.
Can you prepare Cheese & Tomato Toast (No Oil, Wheat Bread) ahead of time?
It is best assembled just before toasting, since tomato releases moisture and can soften the bread while it sits. If you need to prep ahead, keep the tomato separate and add it shortly before cooking; refrigerate the assembled sandwich if it must wait.
How should you store and reheat leftover Cheese & Tomato Toast (No Oil, Wheat Bread)?
Refrigerate leftover Cheese & Tomato Toast in a covered container once it has cooled, and eat it promptly. Reheat it in a sandwich press or dry pan to bring back some crispness; a microwave warms it quickly but leaves the bread softer.
What goes well with Cheese & Tomato Toast (No Oil, Wheat Bread)?
A bowl of soup or a crisp green salad makes a good partner for Cheese & Tomato Toast. For a simple breakfast or snack, serve it with fresh vegetables or fruit rather than adding another heavy filling.
Is Cheese & Tomato Toast (No Oil, Wheat Bread) good for breakfast?
Yes, it can be a convenient breakfast, especially when you want something warm and quick. Add fruit or fresh vegetables alongside it for variety, and make the sandwich close to serving time so the tomato does not soften the bread.
Cheese & Tomato Toast (No Oil, Wheat Bread) Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.22mg · 17% DV
B1
0.16mg · 13% DV
B5
0.6mg · 12% DV
Minerals
Sodium
444mg · 19% DV
Phosphorus
132mg · 19% DV
Calcium
180mg · 18% DV
Selenium
8.4µg · 15% DV
Potassium ⭐
216mg · 6% DV
Cheese & Tomato Toast (No Oil, Wheat Bread) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese & Tomato Toast (No Oil, Wheat Bread)
To burn the 252 calories in 1 piece (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.
What is Cheese & Tomato Toast (No Oil, Wheat Bread)?
Cheese and tomato toast made with wheat bread is a simple toasted sandwich: slices of bread hold cheese and tomato, then are heated until the bread is crisp and the cheese soft. This no-oil version needs no added oil in the toaster or pan, though the cheese still contributes some fat.
It makes an easy breakfast, lunch or snack, and is often served with a salad or a bowl of soup. The bread provides most of the carbohydrates, while the cheese adds protein; tomato brings moisture and a fresh, lightly tangy contrast. For a lighter meal, use a modest amount of cheese and add extra tomato or a side salad.
How Nutritious Is Cheese & Tomato Toast (No Oil, Wheat Bread)?
Nutrient density
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.
Satiety score
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.
Is Cheese & Tomato Toast (No Oil, Wheat Bread) 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 & Tomato Toast (No Oil, Wheat Bread) Contain Allergens?
Contains these allergens:
Which Diets Is Cheese & Tomato Toast (No Oil, Wheat Bread) Good For?
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
Cheese & Tomato Toast (No Oil, Wheat Bread) Fat Profile
SATURATED
3.84g
MONOUNSATURATED
2.04g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.