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Feta tomato toast Calories
Provides protein and calcium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (thick) of Feta tomato toast (85 g) has 202 calories. That works out to 238 calories per 100 g. It contains 19 g of carbs, 7.7 g of protein, 10.7 g of fat and 1.8 g of fiber. Its 11.9 µg of Selenium covers 22% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Feta tomato toast Nutrition Facts
Selected: 1 slice (thick) · 85 g
202
KCAL / 85G
Carbs
19g
· 7% DV
Protein
7.7g
· 15% DV
Fat
10.7g
· 14% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 15% · Fat 48%
Feta tomato toast nutrition facts table · 1 slice (thick) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 10.7 g | 14% |
| Saturated fat | 4.34 g | 22% |
| Trans fat | 0.09 g | |
| Sodium | 442 mg | 19% |
| Total carbohydrate | 19 g | 7% |
| Fiber | 1.8 g | 6% |
| Protein | 7.7 g | 15% |
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 Thick Slice of Feta tomato toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (thick) | 85 g | 202 kcal |
| 1 slice (thin) | 55 g | 131 kcal |
| 1 piece (small) | 70 g | 167 kcal |
| 1 serving (medium) | 95 g | 226 kcal |
| 100 g | 100 g | 238 kcal |
| 2 slice (double) | 110 g | 262 kcal |
| 1 piece (large) | 120 g | 286 kcal |
| 1 serving (large) | 150 g | 357 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Feta tomato toast
How do you make feta tomato toast?
To make feta tomato toast, crumble feta over bread, add thin tomato slices, and season with black pepper or oregano. Toast it in a sandwich press or under a grill until the bread is crisp and the feta is warm.
What goes on feta tomato toast?
Feta tomato toast needs bread, feta, and tomato. Olive oil, oregano, cracked pepper, or fresh basil make useful additions, while too much tomato can make the bread soggy before it has a chance to crisp.
How do you stop feta tomato toast from getting soggy?
For crisp feta tomato toast, remove the watery seed centres or pat the tomato slices dry before assembling. Use a moderate amount of thinly sliced tomato, and toast the bread soon after adding the toppings rather than letting it sit.
What bread is best for feta tomato toast?
Sourdough or another sturdy, thick-cut bread works well for feta tomato toast because it can hold the juicy tomato and crumbly cheese. Very soft sandwich bread tends to lose its texture quickly, especially if the tomatoes are ripe.
Can you make feta tomato toast in a pan?
Yes, feta tomato toast can be cooked in a skillet. Put the assembled sandwich in a lightly oiled pan over medium-low heat, press it gently, and turn it when the first side is golden so the feta warms without burning the bread.
Can you use a different cheese for feta tomato toast?
Yes, you can replace feta in feta tomato toast, but the flavour and texture will change. Goat cheese gives a tangy result, while mozzarella melts more smoothly and tastes milder; use less added salt if your replacement is already salty.
Can you add egg to feta tomato toast?
Yes, a cooked egg works well with feta tomato toast and makes it more filling. Add a fried or scrambled egg after toasting, or place it inside the sandwich only if it is fully cooked and the bread can hold the extra filling.
How long does feta tomato toast keep?
Feta tomato toast is best eaten straight after cooking, when the bread is crisp. Refrigerate leftovers in a covered container once cooled and eat them soon; reheating in a pan or toaster oven restores more crunch than using a microwave.
What can you serve with feta tomato toast?
Serve feta tomato toast with a green salad, sliced cucumber, or olives for a simple lunch. For breakfast, fruit or plain yogurt can balance its savoury, salty flavour without adding another heavy topping.
Is feta tomato toast a good breakfast?
Yes, feta tomato toast can be a satisfying breakfast: feta contributes protein and calcium, while tomato adds freshness. Choose whole-grain bread and add cucumber or greens if you want a more substantial meal with extra variety.
Feta tomato toast Vitamins & Minerals
Vitamins
B12
0.47µg · 20% DV
B2
0.16mg · 12% DV
B3
1.53mg · 10% DV
Biotin
2.64µg · 9% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
145mg · 21% DV
Sodium
442mg · 19% DV
Calcium
153mg · 15% DV
Potassium ⭐
179mg · 5% DV
Feta tomato toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Feta tomato toast
To burn the 202 calories in 1 slice (thick) (85 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 Feta tomato toast?
Feta tomato toast is a simple toast made with bread topped or filled with feta and tomato. It is an easy café-style or homemade option rather than a dish tied to one single culinary tradition.
The feta brings a salty, tangy bite, while tomato adds juiciness and freshness. It works for breakfast, a light lunch or a quick snack, and is often served with salad or greens. It provides protein and calcium; for a lighter version, use a moderate amount of feta and add extra tomato.
How Nutritious Is Feta tomato toast?
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 Feta tomato toast 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 Feta tomato toast Contain Allergens?
Contains these allergens:
Which Diets Is Feta tomato toast 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
Feta tomato toast Fat Profile
SATURATED
4.34g
MONOUNSATURATED
3.57g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 13.2:1
Above the ideal 4:1 (13.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.