1 piece (medium) of Tomato cheese lettuce sandwich (140 g) has 357 calories. That works out to 255 calories per 100 g. It contains 33.7 g of carbs, 14.3 g of protein, 17.9 g of fat and 2.9 g of fiber. Its 259 mg of Phosphorus covers 37% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

What is Tomato cheese lettuce sandwich?

A Tomato cheese lettuce sandwich is made by layering cheese, fresh tomato and lettuce between slices of bread. It is an easy, everyday sandwich rather than a dish tied to one particular cuisine, and the choice of bread and cheese can change its character considerably.

The cheese brings a savoury, creamy bite, while tomato adds juiciness and lettuce a crisp, cool contrast. It works for lunch, a quick breakfast or a packed meal, and is often paired with soup, fruit or a simple side salad. Bread supplies much of the carbohydrate, while cheese contributes protein and fat; the vegetables add freshness and some fibre. For a lighter version, use a moderate amount of cheese and add extra tomato and lettuce.

Tomato cheese lettuce sandwich Nutrition Facts

Selected: 100 g

255

KCAL / 100G

Carbs

24.1g

· 9% DV

Protein

10.2g

· 20% DV

Fat

12.8g

· 16% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 38% · Protein 16% · Fat 46%

Tomato cheese lettuce sandwich Vitamins & Minerals

Vitamins

0.22mg · 17% DV

B12

0.38µg · 16% DV

0.18mg · 15% DV

2.4mg · 15% DV

Minerals

Phosphorus

185mg · 26% DV

Selenium

14µg · 25% DV

Sodium

520mg · 23% DV

Calcium

210mg · 21% DV

How Nutritious Is Tomato cheese lettuce sandwich?

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.

Tomato cheese lettuce sandwich Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Tomato cheese lettuce sandwich

To burn the 255 calories in 100 g:

🚶

63min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

35min

Cycling

🏊

30min

Swimming

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

Is Tomato cheese lettuce 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 cheese lettuce sandwich 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 Tomato cheese lettuce 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 cheese lettuce sandwich Fat Profile

SATURATED

5.1g

MONOUNSATURATED

POLYUNSATURATED

1.6g

⚖️

Omega 6:3 ratio 29:1

Above the ideal 4:1 (29:1).

Compare Tomato cheese lettuce sandwich

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Foods Similar to Tomato cheese lettuce sandwich

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

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350 kcal

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290 kcal

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Frequently Asked Questions About Tomato cheese lettuce sandwich

How do you make a tomato cheese lettuce sandwich?

To make a tomato cheese lettuce sandwich, layer cheese, sliced tomato and washed, thoroughly dried lettuce between two slices of bread. Put the cheese next to the bread to help keep it from soaking up tomato juice, and assemble shortly before eating for the freshest texture.

What bread is best for a tomato cheese lettuce sandwich?

A sturdy bread is best for a tomato cheese lettuce sandwich because it holds the juicy tomato and crisp lettuce without falling apart. Sourdough, whole-grain bread or a firm roll all work; choose slices thick enough to support the filling.

What cheese goes well in a tomato cheese lettuce sandwich?

Cheddar, mozzarella, Swiss cheese and feta all work in a tomato cheese lettuce sandwich. Cheddar gives a sharper flavor, mozzarella is mild and soft, and feta adds saltiness. If using feta, taste before adding any extra salty spread.

Can you toast a tomato cheese lettuce sandwich?

Yes, you can toast a tomato cheese lettuce sandwich, but the lettuce wilts and the tomato releases moisture when heated. For a crisp result, toast the bread and melt the cheese first, then add the lettuce and fresh tomato just before serving.

How do you stop a tomato cheese lettuce sandwich from getting soggy?

Dry the lettuce well and remove excess watery seeds from the tomato to keep a tomato cheese lettuce sandwich from getting soggy. Place cheese between the tomato and bread as a barrier, and avoid adding wet sauces until you are ready to eat.

How long does a tomato cheese lettuce sandwich keep in the fridge?

A tomato cheese lettuce sandwich is best eaten the day it is made because the tomato softens the bread and the lettuce loses its crunch. If you need to store it, wrap it tightly, refrigerate it promptly and aim to eat it within a day.

Can you freeze a tomato cheese lettuce sandwich?

No, freezing a tomato cheese lettuce sandwich is not recommended. Lettuce turns limp and watery after thawing, while tomato makes the bread soggy. Freeze bread and cheese separately if needed, then add fresh tomato and lettuce after thawing.

What can you serve with a tomato cheese lettuce sandwich?

A tomato cheese lettuce sandwich pairs well with vegetable soup, a simple side salad, or fruit. For a light lunch, serve it with soup; for a more substantial meal, add a side that provides extra protein, such as beans or an egg.

How can you add more protein to a tomato cheese lettuce sandwich?

Add an egg, hummus, or a few slices of cooked chicken to a tomato cheese lettuce sandwich for more protein. Keep the tomato and lettuce so the sandwich retains its fresh crunch, and choose a filling that complements rather than overwhelms the cheese.

Is a tomato cheese lettuce sandwich a healthy lunch?

A tomato cheese lettuce sandwich can be a convenient lunch, with cheese providing protein and calcium and the tomato and lettuce adding freshness. Make it more filling with a sturdy whole-grain bread and pair it with fruit or a side salad.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026