Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Oil-free tomato paste and white cheese toast Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-free tomato paste and white cheese toast (130 g) has 311 calories. That works out to 239 calories per 100 g. It contains 44.3 g of carbs, 14.6 g of protein, 8.7 g of fat and 3.1 g of fiber. Its 28.6 µg of Selenium covers 52% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Oil-free tomato paste and white cheese toast Nutrition Facts
Selected: 1 serving (medium) · 130 g
311
KCAL / 130G
Carbs
44.3g
· 16% DV
Protein
14.6g
· 29% DV
Fat
8.7g
· 11% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 19% · Fat 25%
Oil-free tomato paste and white cheese toast nutrition facts table · 1 serving (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 311 kcal | |
| Total fat | 8.7 g | 11% |
| Saturated fat | 4.97 g | 25% |
| Trans fat | 0.16 g | |
| Sodium | 742 mg | 32% |
| Total carbohydrate | 44.3 g | 16% |
| Fiber | 3.1 g | 11% |
| Protein | 14.6 g | 29% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Oil-free tomato paste and white cheese toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 130 g | 311 kcal |
| 1 slice (thin) | 45 g | 108 kcal |
| 1 slice (thick) | 65 g | 155 kcal |
| 1 piece (small) | 90 g | 215 kcal |
| 100 g | 100 g | 239 kcal |
| 1 serving (large) | 180 g | 430 kcal |
| 1 serving (double) | 240 g | 574 kcal |
| 1 piece (jumbo) | 260 g | 621 kcal |
Calculated from 239 calories per 100 g.
Frequently Asked Questions About Oil-free tomato paste and white cheese toast
How do you make oil-free tomato paste and white cheese toast?
Oil-free tomato paste and white cheese toast is made by spreading a thin layer of tomato paste on bread, adding crumbled white cheese, and toasting until the bread is crisp and the cheese is warm. Use a preheated nonstick sandwich press so the bread browns without added oil.
What kind of white cheese works best in oil-free tomato paste and white cheese toast?
A crumbly white cheese that is not overly wet works best in oil-free tomato paste and white cheese toast. If your cheese is brined, taste it before adding salt to the paste. Drain very moist cheese first to help keep the toast from turning soggy.
Can you make oil-free tomato paste and white cheese toast in a frying pan?
Yes, you can make oil-free tomato paste and white cheese toast in a nonstick frying pan. Cook it over medium-low heat, covered, until the underside is golden and the filling is warm, then flip carefully. A nonstick surface means you do not need to add oil.
How do you stop oil-free tomato paste and white cheese toast from getting soggy?
Use only a thin layer of tomato paste and drain any watery cheese before assembling oil-free tomato paste and white cheese toast. Toast it in a fully heated press or pan rather than letting the assembled sandwich sit. These steps limit moisture soaking into the bread.
Can oil-free tomato paste and white cheese toast be made ahead for lunch?
Oil-free tomato paste and white cheese toast is best eaten freshly toasted, because the paste can soften the bread as it sits. For a packed lunch, keep the filling and bread separate until you can toast them, or wrap the cooked toast once it has cooled and expect a softer texture.
What can you serve with oil-free tomato paste and white cheese toast?
Oil-free tomato paste and white cheese toast pairs well with a crisp green salad, sliced cucumber, or fresh fruit. For a more substantial lunch, serve it with vegetable soup. Fresh sides balance the savory cheese and concentrated tomato flavor without making the toast itself more complicated.
Can you add vegetables to oil-free tomato paste and white cheese toast?
Yes, you can add vegetables to oil-free tomato paste and white cheese toast. Thinly sliced peppers or spinach work well, but cook or drain vegetables that release a lot of water first. Too much moisture can keep the bread from crisping and make the filling slide out.
Why does the cheese come out of oil-free tomato paste and white cheese toast?
The cheese usually escapes oil-free tomato paste and white cheese toast when the filling reaches the edges or the sandwich is overfilled. Leave a small border, crumble the cheese rather than using large pieces, and press the bread gently so the filling stays inside as it heats.
Is oil-free tomato paste and white cheese toast filling enough for breakfast?
Yes, oil-free tomato paste and white cheese toast can make a practical breakfast, especially when served with fruit or vegetables. Its bread-and-cheese filling is more substantial than plain toast, while a fresh side adds variety and helps make the meal feel complete.
Can people with diabetes eat oil-free tomato paste and white cheese toast?
People with diabetes can include oil-free tomato paste and white cheese toast, but the bread portion and type can affect blood glucose. Pairing it with non-starchy vegetables can make the meal more balanced. For personal portion guidance, follow advice from your diabetes care team.
Oil-free tomato paste and white cheese toast Vitamins & Minerals
Vitamins
B1
0.36mg · 30% DV
B12
0.59µg · 25% DV
B3
3.77mg · 24% DV
B2
0.29mg · 22% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
252mg · 36% DV
Sodium
742mg · 32% DV
Calcium
309mg · 31% DV
Potassium ⭐
248mg · 7% DV
Oil-free tomato paste and white cheese toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free tomato paste and white cheese toast
To burn the 311 calories in 1 serving (medium) (130 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 Oil-free tomato paste and white cheese toast?
Oil-free tomato paste and white cheese toast is made by spreading tomato paste and adding white cheese between slices of bread, then toasting it without adding oil. It is a simple home-style sandwich: the paste brings a savoury, slightly tangy note, while the cheese softens and warms inside the crisp bread.
It works well as a quick breakfast, lunch or snack, and can be served with a side salad or fresh vegetables. The bread makes it filling, while the cheese contributes protein and calcium. For a lighter-feeling meal, keep the paste layer modest and add greens or sliced tomatoes on the side.
How Nutritious Is Oil-free tomato paste and white cheese 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 Oil-free tomato paste and white cheese 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 Oil-free tomato paste and white cheese toast Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free tomato paste and white cheese 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
Oil-free tomato paste and white cheese toast Fat Profile
SATURATED
4.97g
MONOUNSATURATED
2.18g
POLYUNSATURATED
0.62g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
Compare Oil-free tomato paste and white cheese toast
Foods Similar to Oil-free tomato paste and white cheese toast
Have another question about Oil-free tomato paste and white cheese toast?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.