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Tomato Mozzarella Sandwich Calories
Mediterranean style, source of protein and calcium, fresh tomato and mozzarella
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tomato Mozzarella Sandwich (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 30 g of carbs, 9.8 g of protein, 10.2 g of fat and 2.5 g of fiber. Its 252 mg of Calcium covers 25% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Tomato Mozzarella Sandwich Nutrition Facts
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
30g
· 11% DV
Protein
9.8g
· 20% DV
Fat
10.2g
· 13% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 16% · Fat 36%
Tomato Mozzarella Sandwich nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 5.4 g | 27% |
| Trans fat | 0.02 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 30 g | 11% |
| Fiber | 2.5 g | 9% |
| Protein | 9.8 g | 20% |
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 Tomato Mozzarella Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| 1 slice (thin) | 60 g | 126 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 1 slice (thick) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 200 g | 420 kcal |
| 2 piece (double) | 240 g | 504 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Tomato Mozzarella Sandwich
How do you make a tomato mozzarella sandwich?
Layer sliced mozzarella and ripe tomato between slices of bread to make a tomato mozzarella sandwich. Add fresh basil, a little olive oil, and black pepper; lightly toast the bread first if you want a firmer bite.
Is a tomato mozzarella sandwich the same as a caprese sandwich?
Usually, yes: both combine tomato, mozzarella, and often basil, inspired by caprese salad. A tomato mozzarella sandwich can include different breads or extra fillings, while “caprese” specifically signals that Italian tomato-mozzarella-basil combination.
What bread is best for a tomato mozzarella sandwich?
Ciabatta, sourdough, or a crusty baguette works well for a tomato mozzarella sandwich because the bread holds its shape around juicy tomato. Soft sandwich bread is fine too, but toasting it helps keep the filling from making it soggy.
How do you keep a tomato mozzarella sandwich from getting soggy?
Pat the tomato slices dry before adding them to a tomato mozzarella sandwich. Lightly toast the bread, drain fresh mozzarella well, and assemble the sandwich shortly before eating; these steps reduce moisture soaking into the bread.
Can you grill or toast a tomato mozzarella sandwich?
Yes, a tomato mozzarella sandwich can be grilled or toasted until the mozzarella softens and the bread turns crisp. Use moderate heat so the bread does not burn before the cheese warms, and add fresh basil after heating for a brighter flavor.
Should you use fresh or shredded mozzarella in a tomato mozzarella sandwich?
Fresh mozzarella gives a tomato mozzarella sandwich a soft, milky texture, but it should be drained and patted dry first. Shredded or low-moisture mozzarella is less watery and melts more evenly when you grill the sandwich.
What goes well with a tomato mozzarella sandwich?
A tomato mozzarella sandwich pairs well with a green salad, vegetable soup, or roasted vegetables. Choose a simple side so it complements the fresh tomato, mozzarella, and basil rather than overpowering their flavor.
How long does a tomato mozzarella sandwich last in the fridge?
A tomato mozzarella sandwich is best eaten the day it is made. If you have leftovers, refrigerate them in a sealed container and eat them promptly; tomato releases moisture over time, so the bread will soften.
Can you make a tomato mozzarella sandwich ahead of time?
Yes, you can prep a tomato mozzarella sandwich ahead by keeping the bread, cheese, and tomato separate until serving. Slice and dry the tomato in advance, then assemble shortly before eating to preserve the bread’s texture.
Can you freeze a tomato mozzarella sandwich?
You can freeze a tomato mozzarella sandwich, but fresh tomato becomes watery and the bread may turn soft after thawing. For better texture, freeze the bread and mozzarella without tomato, then add fresh tomato once thawed.
Tomato Mozzarella Sandwich Vitamins & Minerals
Vitamins
B12
0.54µg · 23% DV
B5
0.72mg · 14% DV
Biotin
4.2µg · 14% DV
B2
0.18mg · 14% DV
Minerals
Calcium
252mg · 25% DV
Sodium
468mg · 20% DV
Phosphorus
132mg · 19% DV
Selenium
8.4µg · 15% DV
Potassium ⭐
252mg · 7% DV
Tomato Mozzarella Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato Mozzarella Sandwich
To burn the 252 calories in 1 piece (medium) (120 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 Tomato Mozzarella Sandwich?
A Tomato Mozzarella Sandwich layers fresh tomato and mozzarella in bread, often with basil and a little olive oil. It takes inspiration from Italian cooking, particularly the familiar pairing of tomato, mozzarella and basil. The bread is soft or lightly toasted, while the cheese is mild and creamy and the tomato brings juicy freshness.
It makes an easy lunch or light meal, whether served cold or warmed until the cheese softens. Across English-speaking households and cafés, it pairs well with a green salad or soup. The bread supplies most of the carbohydrates, while mozzarella contributes protein and calcium. For a lighter version, use a modest amount of oil and add extra tomato or leafy greens.
How Nutritious Is Tomato Mozzarella 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 Tomato Mozzarella 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 Tomato Mozzarella Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Tomato Mozzarella 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
Tomato Mozzarella Sandwich Fat Profile
SATURATED
5.4g
MONOUNSATURATED
3g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.