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Cheese, tomato and greens sandwich Calories
Provides calcium and protein; includes some fiber from tomato and greens.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cheese, tomato and greens sandwich (180 g) has 459 calories. That works out to 255 calories per 100 g. It contains 44.6 g of carbs, 20.2 g of protein, 22.3 g of fat and 4.1 g of fiber. Its 378 mg of Phosphorus covers 54% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Cheese, tomato and greens sandwich Nutrition Facts
Selected: 1 piece (medium) · 180 g
459
KCAL / 180G
Carbs
44.6g
· 16% DV
Protein
20.2g
· 40% DV
Fat
22.3g
· 29% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 18% · Fat 43%
Cheese, tomato and greens sandwich nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 459 kcal | |
| Total fat | 22.3 g | 29% |
| Saturated fat | 9.18 g | 46% |
| Trans fat | 0.36 g | |
| Sodium | 864 mg | 38% |
| Total carbohydrate | 44.6 g | 16% |
| Fiber | 4.1 g | 15% |
| Protein | 20.2 g | 40% |
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 Cheese, tomato and greens sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 459 kcal |
| ½ piece (half) | 90 g | 230 kcal |
| 1 slice (thick) | 90 g | 230 kcal |
| 100 g | 100 g | 255 kcal |
| 1 piece (small) | 120 g | 306 kcal |
| 2 slice (thick) | 180 g | 459 kcal |
| 1 pack (whole) | 220 g | 561 kcal |
| 1 piece (large) | 250 g | 638 kcal |
| 1 serving (double) | 300 g | 765 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Cheese, tomato and greens sandwich
How do you make a cheese, tomato and greens sandwich?
Layer cheese, sliced tomato and thoroughly dried greens between two slices of bread to make a cheese, tomato and greens sandwich. Put the greens between the tomato and bread to help keep the bread from getting soggy, and season with pepper if desired.
What cheese goes best in a cheese, tomato and greens sandwich?
Cheddar, mozzarella, Swiss cheese or a mild goat cheese all work in a cheese, tomato and greens sandwich. Choose a firm cheese for a cold sandwich, or one that melts well if you plan to toast it; salty cheeses may not need extra seasoning.
What bread is best for a cheese, tomato and greens sandwich?
A sturdy bread is best for a cheese, tomato and greens sandwich because tomato releases moisture. Sourdough, whole-wheat bread and crusty rolls hold their shape well; very soft sandwich bread can turn soggy if the sandwich sits before serving.
How do you stop a cheese, tomato and greens sandwich from getting soggy?
To stop a cheese, tomato and greens sandwich from getting soggy, pat the tomato dry and thoroughly dry the greens after washing. Place the greens between the tomato and bread, and assemble the sandwich shortly before eating rather than packing it far ahead.
Can you grill a cheese, tomato and greens sandwich?
Yes, you can grill a cheese, tomato and greens sandwich, but add the greens after grilling so they stay fresh. Toast the bread with the cheese until it melts, then add the tomato and greens; this also avoids overheating the vegetables.
Can you make a cheese, tomato and greens sandwich ahead of time?
Yes, you can prepare a cheese, tomato and greens sandwich ahead, but its texture is best when assembled close to mealtime. For a packed lunch, carry the tomato and greens separately and add them just before eating to keep the bread firmer.
What can you serve with a cheese, tomato and greens sandwich?
Soup, fruit or a simple side salad pairs well with a cheese, tomato and greens sandwich. Tomato soup makes a familiar lunch combination, while fruit is an easy side when you want something that travels well.
Can you eat a cheese, tomato and greens sandwich for breakfast?
Yes, a cheese, tomato and greens sandwich can make a convenient breakfast. For a more substantial morning meal, serve it with an egg or yogurt; if you are taking it to go, wrap it tightly and keep it cool.
How long does a cheese, tomato and greens sandwich last in the fridge?
A cheese, tomato and greens sandwich is best eaten the day it is made. Refrigerate leftovers promptly in a sealed container, but expect the tomato to soften the bread and the greens to lose their crispness; discard it if it has been left out for hours.
Is a cheese, tomato and greens sandwich healthy?
A cheese, tomato and greens sandwich can be a balanced meal, with protein and calcium from cheese and some fiber from the vegetables. Choose a filling bread, use a moderate amount of cheese, and go easy on creamy spreads to keep the sandwich from becoming overly rich.
Cheese, tomato and greens sandwich Vitamins & Minerals
Vitamins
Vitamin K
43.2µg · 36% DV
B12
0.81µg · 34% DV
B2
0.4mg · 31% DV
Biotin
9µg · 30% DV
Minerals
Phosphorus
378mg · 54% DV
Selenium
25µg · 45% DV
Calcium
396mg · 40% DV
Sodium
864mg · 38% DV
Potassium ⭐
396mg · 12% DV
Cheese, tomato and greens sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese, tomato and greens sandwich
To burn the 459 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 Cheese, tomato and greens sandwich?
A cheese, tomato and greens sandwich brings together bread, cheese, sliced tomato and leafy greens such as lettuce or rocket. It is an easy homemade lunch or packed meal, and a familiar choice in cafés and lunch counters in many places. The cheese adds a savoury, creamy bite, while juicy tomato and crisp greens keep the filling fresh against the bread. Serve it on its own, with soup, or alongside a simple salad. Cheese contributes protein and calcium, while the tomato and greens add some fibre. For a lighter version, use a moderate amount of cheese and add extra greens; whole-grain bread makes a hearty alternative.
How Nutritious Is Cheese, tomato and greens sandwich?
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 Cheese, tomato and greens sandwich 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 Cheese, tomato and greens sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Cheese, tomato and greens sandwich 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
Cheese, tomato and greens sandwich Fat Profile
SATURATED
9.18g
MONOUNSATURATED
6.84g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 32:1
Above the ideal 4:1 (32:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.