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Halloumi and tomato paste toast Calories
Savory toast made with bread, halloumi cheese, and tomato paste, toasted until crisp.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Halloumi and tomato paste toast (180 g) has 522 calories. That works out to 290 calories per 100 g. It contains 55.8 g of carbs, 24.3 g of protein, 22.5 g of fat and 3.6 g of fiber. Its 540 mg of Phosphorus covers 77% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Halloumi and tomato paste toast Nutrition Facts
Selected: 1 piece (medium) · 180 g
522
KCAL / 180G
Carbs
55.8g
· 20% DV
Protein
24.3g
· 49% DV
Fat
22.5g
· 29% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 19% · Fat 38%
Halloumi and tomato paste toast nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 522 kcal | |
| Total fat | 22.5 g | 29% |
| Saturated fat | 12.24 g | 61% |
| Trans fat | 0.18 g | |
| Sodium | 1368 mg | 59% |
| Total carbohydrate | 55.8 g | 20% |
| Fiber | 3.6 g | 13% |
| Protein | 24.3 g | 49% |
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 Halloumi and tomato paste toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 522 kcal |
| 1 slice (thick) | 90 g | 261 kcal |
| 1 piece (half) | 90 g | 261 kcal |
| 100 g | 100 g | 290 kcal |
| 1 piece (small) | 120 g | 348 kcal |
| 1 serving (medium) | 180 g | 522 kcal |
| 2 slice (medium) | 180 g | 522 kcal |
| 1 piece (large) | 250 g | 725 kcal |
| 1 piece (extra large) | 300 g | 870 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Halloumi and tomato paste toast
How do you make halloumi and tomato paste toast?
To make halloumi and tomato paste toast, spread a thin layer of tomato paste on bread, add sliced halloumi, close the sandwich, and toast until crisp and hot. Halloumi is already salty, so taste it before adding any extra salt.
Does halloumi melt in halloumi and tomato paste toast?
No, halloumi does not melt into a stretchy, runny layer in halloumi and tomato paste toast. It softens and browns while mostly holding its shape, so cut it into slices thin enough to warm through inside the sandwich.
Can you use tomato paste straight in halloumi and tomato paste toast?
Yes, you can spread tomato paste straight onto the bread for halloumi and tomato paste toast. Use a thin layer because paste is concentrated; too much can overpower the cheese and make the bread damp before it crisps.
What bread is best for halloumi and tomato paste toast?
Sturdy sliced bread works best for halloumi and tomato paste toast because it holds the cheese and paste without collapsing. Standard sandwich bread crisps quickly, while sourdough or other firm loaves give the toast a chewier bite.
Can you make halloumi and tomato paste toast in an air fryer?
Yes, halloumi and tomato paste toast can be made in an air fryer. Assemble the sandwich, place it in the basket, and cook until the bread is crisp and the halloumi is hot; check it during cooking so the edges do not dry out.
Why does halloumi and tomato paste toast turn soggy?
Halloumi and tomato paste toast usually turns soggy when too much paste is spread on the bread or the cheese releases moisture as it heats. Use a thin paste layer and toast the sandwich promptly after assembling it.
Do you need butter for halloumi and tomato paste toast?
No, butter is not required for halloumi and tomato paste toast; the bread can toast without it in a sandwich press or air fryer. If cooking it in a pan, a light coating of butter or oil can help the outside brown evenly.
What can you serve with halloumi and tomato paste toast?
Halloumi and tomato paste toast goes well with a simple salad, sliced tomatoes, or cucumber. Fresh sides balance the cheese’s salty taste, while soup makes the toast part of a more substantial meal.
Can you prepare halloumi and tomato paste toast ahead of time?
It is better to assemble halloumi and tomato paste toast just before cooking, because tomato paste can soften the bread while it sits. You can slice the halloumi and portion the paste in advance to make cooking quicker.
How should you reheat leftover halloumi and tomato paste toast?
Reheat leftover halloumi and tomato paste toast in a sandwich press, oven, or dry pan until hot. These methods help restore a crisp exterior; microwaving warms it quickly but usually leaves the bread soft.
Halloumi and tomato paste toast Vitamins & Minerals
Vitamins
B2
0.5mg · 38% DV
B12
0.81µg · 34% DV
B1
0.32mg · 27% DV
B3
3.96mg · 25% DV
Minerals
Phosphorus
540mg · 77% DV
Calcium
756mg · 76% DV
Sodium
1368mg · 59% DV
Selenium
27µg · 49% DV
Potassium ⭐
396mg · 12% DV
Halloumi and tomato paste toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Halloumi and tomato paste toast
To burn the 522 calories in 1 piece (medium) (180 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 Halloumi and tomato paste toast?
Halloumi and tomato paste toast is a toasted sandwich made by spreading tomato paste and layering halloumi between slices of bread. Halloumi, a brined cheese associated with Cyprus, holds its shape when heated and turns soft and springy inside, while the paste adds a concentrated, savoury tang. The combination fits naturally into the wider tradition of quick, hot cheese toasts, whether made at home or bought from a café.
Eat it freshly toasted, when the bread is crisp and the cheese warm, for breakfast, a quick lunch or a substantial snack. At 13.5 g of protein per 100 g, it has a more filling profile than a plain toast. Serve it with fresh tomatoes, cucumber or a simple salad for a bright contrast, or make a lighter meal by sharing a piece alongside vegetables.
How Nutritious Is Halloumi and tomato paste 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 Halloumi and tomato paste 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 Halloumi and tomato paste toast Contain Allergens?
Contains these allergens:
Which Diets Is Halloumi and tomato paste toast 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
Halloumi and tomato paste toast Fat Profile
SATURATED
12.24g
MONOUNSATURATED
6.66g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 14.1:1
Above the ideal 4:1 (14.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.