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Tomato omelet sandwich Calories
Protein-rich egg sandwich with tomato and bread.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato omelet sandwich (180 g) has 385 calories. That works out to 214 calories per 100 g. It contains 32.6 g of carbs, 18.4 g of protein, 19.4 g of fat and 3.8 g of fiber. Its 32.4 µg of Selenium covers 59% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.
Tomato omelet sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
385
KCAL / 180G
Carbs
32.6g
· 12% DV
Protein
18.4g
· 37% DV
Fat
19.4g
· 25% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 19% · Fat 47%
Tomato omelet sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 385 kcal | |
| Total fat | 19.4 g | 25% |
| Saturated fat | 4.86 g | 24% |
| Trans fat | 0.05 g | |
| Sodium | 641 mg | 28% |
| Total carbohydrate | 32.6 g | 12% |
| Fiber | 3.8 g | 14% |
| Protein | 18.4 g | 37% |
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 Serving of Tomato omelet sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 385 kcal |
| 2 slice (thin) | 70 g | 150 kcal |
| 1 piece (half) | 90 g | 193 kcal |
| 100 g | 100 g | 214 kcal |
| 2 slice (thick) | 100 g | 214 kcal |
| 1 piece (whole) | 160 g | 342 kcal |
| 1 serving (large) | 240 g | 514 kcal |
| 1 pack (jumbo) | 250 g | 535 kcal |
Calculated from 214 calories per 100 g.
Frequently Asked Questions About Tomato omelet sandwich
How do you make a tomato omelet sandwich?
Cook beaten eggs in a pan, add chopped or sliced tomato, then tuck the omelet into bread to make a tomato omelet sandwich. For a less messy sandwich, cook off excess tomato liquid and assemble it just before serving.
How do you keep a tomato omelet sandwich from getting soggy?
To keep a tomato omelet sandwich from getting soggy, remove the watery seed pulp or pat the tomato slices dry. Lightly toasting the bread and letting the omelet stop steaming before assembly also helps.
What bread is best for a tomato omelet sandwich?
A sturdy bread works best for a tomato omelet sandwich because it holds the moist filling without falling apart. Try sourdough, whole-wheat bread, or a crusty roll, and lightly toast it if you prefer a firmer bite.
Can you put cheese in a tomato omelet sandwich?
Yes, cheese works well in a tomato omelet sandwich. Cheddar, feta, or mozzarella each pair naturally with egg and tomato; add it while the omelet is hot so it softens, or crumble feta over the filling.
Should tomatoes be cooked for a tomato omelet sandwich?
Either cooked or fresh tomatoes work in a tomato omelet sandwich. Cooking them with the eggs gives the filling a softer texture, while fresh slices add a firmer bite; drain or pat them dry to limit moisture.
Can you make a tomato omelet sandwich ahead of time?
Yes, you can prepare the omelet ahead, but assemble the tomato omelet sandwich close to serving time for better texture. Store the cooked omelet and tomato separately in the refrigerator, then put them into the bread when needed.
How should you store leftover tomato omelet sandwich?
Refrigerate a leftover tomato omelet sandwich promptly in a sealed container and eat it by the next day. The bread will soften as it sits, so storing the omelet separately from the bread is better when you can.
Can you freeze a tomato omelet sandwich?
Freezing a tomato omelet sandwich is not ideal because thawed tomato releases water and makes the bread soggy. If you want to prepare portions ahead, freeze the cooked omelet without tomato or bread, then add fresh tomato when serving.
What can you serve with a tomato omelet sandwich?
A tomato omelet sandwich goes well with a green salad, sliced cucumber, or fresh fruit. For a quick breakfast, serve it with coffee or tea; a crisp side adds contrast to the soft egg filling.
Is a tomato omelet sandwich good for breakfast?
Yes, a tomato omelet sandwich makes a convenient breakfast, combining an egg filling with bread in a portable meal. Make it shortly before eating, or pack the filling separately if you want to avoid soggy bread.
Tomato omelet sandwich Vitamins & Minerals
Vitamins
Biotin
15.12µg · 50% DV
B12
0.76µg · 32% DV
B2
0.4mg · 31% DV
B5
1.3mg · 26% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
277mg · 40% DV
Sodium
641mg · 28% DV
Manganese
0.56mg · 24% DV
Potassium ⭐
335mg · 10% DV
Tomato omelet sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato omelet sandwich
To burn the 385 calories in 1 serving (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 Tomato omelet sandwich?
A tomato omelet sandwich is made by tucking an omelet cooked with chopped tomato into bread. It is an easy home or café-style meal rather than a dish tied to one particular regional tradition. The eggs make a soft, savoury filling, while tomato adds juiciness and a gentle tang; the bread makes it easy to eat on the go. It is commonly enjoyed warm for breakfast or a quick lunch, with tea or coffee, or alongside a simple salad.
Eggs contribute protein and bread supplies much of the carbohydrate; the sandwich provides 10.2 g of protein per 100 g. It can make a satisfying meal when you need something quick. For a lighter version, cook the omelet with less oil and add leafy greens or use whole-grain bread.
How Nutritious Is Tomato omelet 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 omelet 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 omelet sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Tomato omelet 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 omelet sandwich Fat Profile
SATURATED
4.86g
MONOUNSATURATED
7.38g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 29.1:1
Above the ideal 4:1 (29.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.