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Tomato Pepper Toast Calories
Vegetable toast with fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato Pepper Toast (120 g) has 220 calories. That works out to 183 calories per 100 g. It contains 38.2 g of carbs, 6.6 g of protein, 5 g of fat and 3.7 g of fiber. Its 19.4 µg of Selenium covers 35% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Tomato Pepper Toast Nutrition Facts
Selected: 1 serving (medium) · 120 g
220
KCAL / 120G
Carbs
38.2g
· 14% DV
Protein
6.6g
· 13% DV
Fat
5g
· 6% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 12% · Fat 20%
Tomato Pepper Toast nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 402 mg | 17% |
| Total carbohydrate | 38.2 g | 14% |
| Fiber | 3.7 g | 13% |
| Protein | 6.6 g | 13% |
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 Pepper Toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 220 kcal |
| 1 slice (thin) | 40 g | 73 kcal |
| 1 piece (small) | 75 g | 137 kcal |
| 100 g | 100 g | 183 kcal |
| 2 slice (thick) | 120 g | 220 kcal |
| 2 piece (double) | 150 g | 275 kcal |
| 1 serving (large) | 180 g | 329 kcal |
| 1 serving (extra large) | 240 g | 439 kcal |
Calculated from 183 calories per 100 g.
Frequently Asked Questions About Tomato Pepper Toast
How do you make tomato pepper toast?
To make tomato pepper toast, layer thinly sliced tomato and pepper between slices of bread, then toast until the bread is browned and the vegetables are hot. Remove excess tomato seeds and juice first to keep the filling from making the bread soggy.
What bread works best for tomato pepper toast?
Sturdy sliced bread works best for tomato pepper toast because it holds the juicy filling without falling apart. Sourdough or country-style bread are good alternatives; very thin, soft slices can become soggy before the peppers warm through.
Can you make tomato pepper toast without cheese?
Yes, tomato pepper toast can be made without cheese; the tomato and pepper provide the main filling. Add a little olive oil, herbs, or olives for extra flavor, and press the bread firmly so the filling stays in place.
Should you cook the peppers before adding them to tomato pepper toast?
No, you do not have to cook the peppers first for tomato pepper toast if they are sliced thinly. Pre-cooking them in a pan gives a softer, sweeter filling, which is useful when you prefer not to have a crisp bite of pepper.
How do you stop tomato pepper toast from getting soggy?
To keep tomato pepper toast crisp, remove the watery seeds from the tomato and pat the slices dry before assembling. Use a moderate amount of filling, keep it away from the bread edges, and toast the sandwich soon after putting it together.
Can you make tomato pepper toast in a skillet instead of a sandwich press?
Yes, tomato pepper toast cooks well in a skillet when you do not have a sandwich press. Cook it over medium heat and press gently with a spatula, turning it so both sides brown while the tomato and pepper warm through.
What herbs and seasonings go with tomato pepper toast?
Oregano, black pepper, and chili flakes complement tomato pepper toast without overpowering the vegetables. Add dried herbs before toasting so their flavor warms into the filling; use fresh herbs after cooking to keep their aroma bright.
What can you add to tomato pepper toast for more flavor?
Olives, sliced onion, or a little pesto can add a savory note to tomato pepper toast. Keep additions modest and drain or pat wet ingredients dry, since extra moisture can make the bread soft rather than crisp.
What should you serve with tomato pepper toast?
Tomato pepper toast pairs well with a green salad, soup, or fresh fruit. Choose a simple side if the toast has a generous filling; a light accompaniment balances the meal without competing with the tomato and pepper flavors.
Can you prepare tomato pepper toast ahead of time?
You can chop the vegetables ahead, but assemble tomato pepper toast just before cooking. Leaving tomato against the bread for too long transfers moisture and weakens the slices, so keep the filling separate until you are ready to toast.
Tomato Pepper Toast Vitamins & Minerals
Vitamins
Vitamin C
27mg · 30% DV
B1
0.34mg · 28% DV
B3
4.08mg · 26% DV
Biotin
4.92µg · 16% DV
Minerals
Selenium
19µg · 35% DV
Manganese
0.62mg · 27% DV
Copper
0.18mg · 20% DV
Phosphorus
125mg · 18% DV
Sodium
402mg · 17% DV
Potassium ⭐
223mg · 7% DV
Tomato Pepper Toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato Pepper Toast
To burn the 220 calories in 1 serving (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 Pepper Toast?
Tomato pepper toast is a simple toast made with bread and tomato and pepper, either tucked inside or layered on top before grilling. It is a vegetable-filled take on the pressed toasts sold at Turkish cafés and snack bars, and is also easy to make at home. Recipes vary, so extra fillings may be added, but the vegetables give it its name and character.
The bread turns crisp and browned while the tomato and pepper soften and become juicy. Serve it hot for breakfast or a quick lunch, or alongside a salad or soup. It offers some fibre from the vegetables—3.1 g per 100 g—while bread supplies much of its carbohydrate. For a lighter version, use plenty of vegetables and toast it without adding extra oil.
How Nutritious Is Tomato Pepper 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 Tomato Pepper 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 Tomato Pepper Toast Contain Allergens?
Contains these allergens:
Which Diets Is Tomato Pepper Toast Good For?
Vegan
✓ 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 Pepper Toast Fat Profile
SATURATED
0.7g
MONOUNSATURATED
2.46g
POLYUNSATURATED
1.42g
Omega 6:3 ratio 26.8:1
Above the ideal 4:1 (26.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.