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Lisbon toast Calories

Hot toasted sandwich with cheese and ham

CALORIES · 100 G

274kcal

GI

58medium

POTASSIUM · 100 G

175mg

FIBER · 100 G

1.5g

Quick answer

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.

Lisbon toast Nutrition Facts

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%

Lisbon toast nutrition facts table · 1 piece (medium) (180 g)

NutrientAmount% DV
Calories493 kcal
Total fat24.1 g31%
Saturated fat11.52 g58%
Trans fat0.32 g
Sodium1422 mg62%
Total carbohydrate45.2 g16%
Fiber2.7 g10%
Protein23.8 g48%

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 Lisbon toast?

ServingAmountCalories
1 piece (medium)180 g493 kcal
1 slice (thin)45 g123 kcal
1 slice (thick)65 g178 kcal
100 g100 g274 kcal
1 piece (small)100 g274 kcal
1 serving (medium)180 g493 kcal
1 piece (large)250 g685 kcal
1 serving (large)250 g685 kcal
2 piece (double)360 g986 kcal

Calculated from 274 calories per 100 g.

Frequently Asked Questions About Lisbon toast

What is Lisbon toast?

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.

How do you make Lisbon toast at home?

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.

Is Lisbon toast the same as a Portuguese tosta mista?

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.

What bread works best for Lisbon toast?

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.

Which cheese melts best in Lisbon toast?

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.

How do you stop Lisbon toast from getting soggy?

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.

Can you cook Lisbon toast without a sandwich press?

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.

What can you serve with Lisbon toast?

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.

How should you store leftover Lisbon toast?

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.

Can you make vegetarian Lisbon toast?

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.

Lisbon toast Vitamins & Minerals

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

Lisbon toast Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

21.6
High

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

How to Burn Off Lisbon toast

To burn the 493 calories in 1 piece (medium) (180 g):

🚶

122min

Walking (5 km/h)

🏃

50min

Running (8 km/h)

🚴

67min

Cycling

🏊

57min

Swimming

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

What is Lisbon toast?

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.

How Nutritious Is Lisbon toast?

Nutrient density

Medium

42/ 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

40/ 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.

Is Lisbon 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 Lisbon toast 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 Lisbon toast Good For?

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

Lisbon toast Fat Profile

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.