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Hot toasted sandwich with cheese and ham
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Lisbon toast (180 g) has 493 calories. That works out to 274 calories per 100 g. It contains 45.2 g of carbs, 23.8 g of protein, 24.1 g of fat and 2.7 g of fiber. Its 41.4 µg of Selenium covers 75% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 180 g
493
KCAL / 180G
Carbs
45.2g
· 16% DV
Protein
23.8g
· 48% DV
Fat
24.1g
· 31% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 19% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 493 kcal | |
| Total fat | 24.1 g | 31% |
| Saturated fat | 11.52 g | 58% |
| Trans fat | 0.32 g | |
| Sodium | 1422 mg | 62% |
| Total carbohydrate | 45.2 g | 16% |
| Fiber | 2.7 g | 10% |
| Protein | 23.8 g | 48% |
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 piece (medium) | 180 g | 493 kcal |
| 1 slice (thin) | 45 g | 123 kcal |
| 1 slice (thick) | 65 g | 178 kcal |
| 100 g | 100 g | 274 kcal |
| 1 piece (small) | 100 g | 274 kcal |
| 1 serving (medium) | 180 g | 493 kcal |
| 1 piece (large) | 250 g | 685 kcal |
| 1 serving (large) | 250 g | 685 kcal |
| 2 piece (double) | 360 g | 986 kcal |
Calculated from 274 calories per 100 g.
Lisbon toast is a hot toasted sandwich made with cheese and ham. The name does not guarantee one fixed recipe, so the bread, cheese, and extra seasonings may vary between cafés and home versions.
To make Lisbon toast, sandwich cheese and ham between bread slices and toast until the bread is browned and the cheese melts. Preheat a sandwich press, or cook it in a pan while pressing gently with a spatula.
They are very similar: a tosta mista is typically a toasted ham-and-cheese sandwich, while Lisbon toast is also described as a hot sandwich with ham and cheese. Recipes and names can vary, so the label alone does not ensure an identical version.
A sturdy sliced bread works best for Lisbon toast because it holds the ham and melting cheese without collapsing. Choose slices thick enough to crisp on the outside while warming through, and avoid very soft bread if you want a firmer sandwich.
A mild, good-melting cheese works well in Lisbon toast; cheddar, Gouda, or mozzarella are practical choices. Use slices rather than a thick block so the cheese melts evenly before the bread becomes too dark.
Keep Lisbon toast from getting soggy by using a moderate amount of filling and avoiding wet ingredients inside the sandwich. Preheat the press or pan, and serve tomatoes, salad, or other juicy accompaniments on the side.
Yes, you can cook Lisbon toast in a skillet. Set it over medium-low heat, press the sandwich gently with a spatula, and turn it as needed so the cheese melts before the bread over-browns.
Lisbon toast pairs well with a green salad, soup, or fresh fruit. For a simple café-style plate, serve it with sliced tomato or pickles on the side rather than inside, where their moisture can soften the bread.
Store leftover Lisbon toast in a covered container in the refrigerator rather than leaving it at room temperature. Reheat it in a skillet or sandwich press to bring back some crispness; a microwave warms it but can make the bread soft.
Yes, make vegetarian Lisbon toast by replacing the ham with grilled vegetables, sautéed mushrooms, or a meat-free deli slice. Keep the cheese and bread as the sandwich base, and avoid adding watery vegetables unless they are cooked and drained first.
Vitamins
B12
1.3µg · 54% DV
B1
0.5mg · 42% DV
B3
6.12mg · 38% DV
B2
0.43mg · 33% DV
Minerals
Selenium
41µg · 75% DV
Sodium
1422mg · 62% DV
Phosphorus
423mg · 60% DV
Calcium
500mg · 50% DV
Potassium ⭐
315mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 493 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.
Lisbon toast is a hot pressed sandwich made with bread, ham and cheese. Its name points to Lisbon, Portugal; the defining feature is the contrast between crisp, browned bread and a warm, melted filling.
It makes an easy breakfast, quick lunch or snack, and is best served hot. A simple salad or sliced tomatoes work well alongside it, while coffee or tea makes it a filling café-style bite. Bread supplies much of its carbohydrate, while the ham and cheese contribute protein; there are 13.2 g of protein per 100 g. For a lighter version, use less cheese and pair it with fresh vegetables.
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 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
11.52g
MONOUNSATURATED
7.74g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.