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Tomato, Strained Cheese and Lettuce Sandwich Calories
Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato, Strained Cheese and Lettuce Sandwich (180 g) has 346 calories. That works out to 192 calories per 100 g. It contains 45.2 g of carbs, 14.6 g of protein, 11.9 g of fat and 2.9 g of fiber. Its 27 µg of Selenium covers 49% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Tomato, Strained Cheese and Lettuce Sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
346
KCAL / 180G
Carbs
45.2g
· 16% DV
Protein
14.6g
· 29% DV
Fat
11.9g
· 15% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 17% · Fat 31%
Tomato, Strained Cheese and Lettuce Sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 346 kcal | |
| Total fat | 11.9 g | 15% |
| Saturated fat | 6.16 g | 31% |
| Trans fat | 0.22 g | |
| Sodium | 729 mg | 32% |
| Total carbohydrate | 45.2 g | 16% |
| Fiber | 2.9 g | 10% |
| Protein | 14.6 g | 29% |
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, Strained Cheese and Lettuce Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 346 kcal |
| 1 piece (small) | 95 g | 182 kcal |
| 100 g | 100 g | 192 kcal |
| 1 serving (medium) | 140 g | 269 kcal |
| 1 serving (large) | 180 g | 346 kcal |
| 1 piece (large) | 220 g | 422 kcal |
| 1 serving (extra large) | 280 g | 538 kcal |
| 1 serving (double) | 360 g | 691 kcal |
Calculated from 192 calories per 100 g.
Frequently Asked Questions About Tomato, Strained Cheese and Lettuce Sandwich
How do you make a tomato, strained cheese and lettuce sandwich?
Spread strained cheese over bread, then add dry lettuce leaves and sliced tomato to make a tomato, strained cheese and lettuce sandwich. Season with pepper or herbs if desired, and close the sandwich just before serving to keep the bread from getting soggy.
Is a tomato, strained cheese and lettuce sandwich good for a packed lunch?
Yes, a tomato, strained cheese and lettuce sandwich can work for a packed lunch if you keep it chilled. Pack tomato slices separately when possible and add them shortly before eating; this helps the bread stay firm and the lettuce crisp.
What bread works best in a tomato, strained cheese and lettuce sandwich?
Whole-wheat, sourdough, or a sturdy sandwich loaf works well in a tomato, strained cheese and lettuce sandwich. Choose slices that can hold the moist cheese and tomato without tearing; lightly toasting the bread also helps if you are eating it right away.
Can you prepare a tomato, strained cheese and lettuce sandwich the night before?
Yes, but a tomato, strained cheese and lettuce sandwich is best assembled shortly before eating. If you need to make it the night before, refrigerate it in a sealed container and keep the tomato between the cheese and lettuce, away from the bread.
How can you stop a tomato, strained cheese and lettuce sandwich from getting soggy?
To prevent a tomato, strained cheese and lettuce sandwich from getting soggy, pat the tomato dry and remove its watery seeds. Spread the cheese over the bread as a barrier, and avoid adding wet sauces or packing the sandwich while its ingredients are damp.
Can you toast a tomato, strained cheese and lettuce sandwich?
Yes, you can toast a tomato, strained cheese and lettuce sandwich, but the lettuce will wilt when heated. Toast the bread with the cheese and tomato first, then add fresh lettuce afterward for a crisp texture.
What can you serve with a tomato, strained cheese and lettuce sandwich?
A tomato, strained cheese and lettuce sandwich pairs well with vegetable soup, fresh fruit, or a simple side salad. For a light breakfast or lunch, serve it with tea or plain yogurt rather than adding another salty or rich side.
Is a homemade tomato, strained cheese and lettuce sandwich different from a store-bought one?
Yes, making a tomato, strained cheese and lettuce sandwich at home lets you choose the bread, cheese, and seasonings. The sandwich is classified as processed, but a freshly assembled homemade version can avoid the sauces and extra ingredients sometimes used in packaged sandwiches.
Can a tomato, strained cheese and lettuce sandwich fit a weight-loss meal plan?
Yes, a tomato, strained cheese and lettuce sandwich can fit a weight-loss meal plan as a filling, portion-conscious meal. Choose a high-fibre bread, use enough strained cheese for protein, and skip calorie-dense spreads that are not needed for flavour.
Can people with diabetes eat a tomato, strained cheese and lettuce sandwich?
Yes, people with diabetes can eat a tomato, strained cheese and lettuce sandwich, though the bread portion and type affect its carbohydrate content. Whole-grain bread may be a useful choice; follow a clinician's or dietitian's advice for your individual meal plan.
Tomato, Strained Cheese and Lettuce Sandwich Vitamins & Minerals
Vitamins
B1
0.34mg · 28% DV
B2
0.34mg · 26% DV
B3
3.78mg · 24% DV
B12
0.5µg · 21% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
239mg · 34% DV
Sodium
729mg · 32% DV
Manganese
0.56mg · 24% DV
Potassium ⭐
295mg · 9% DV
Tomato, Strained Cheese and Lettuce Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato, Strained Cheese and Lettuce Sandwich
To burn the 346 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, Strained Cheese and Lettuce Sandwich?
A tomato, strained cheese and lettuce sandwich brings together bread, soft Turkish-style süzme peynir, fresh tomato and crisp lettuce. The cheese has a mild, lightly tangy taste and a creamy texture, balanced by the juicy tomato and crunchy greens. It is an easy combination to assemble at home or pack for later.
In Turkey, you might have it for breakfast, with tea, or as a simple lunch; it also works well as a light snack elsewhere. It provides protein and calcium, while the bread makes it more filling. Choose whole-grain bread for extra fibre, and assemble the sandwich shortly before eating so the tomato does not soften the bread.
How Nutritious Is Tomato, Strained Cheese and Lettuce 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, Strained Cheese and 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, Strained Cheese and Lettuce Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Tomato, Strained Cheese and 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, Strained Cheese and Lettuce Sandwich Fat Profile
SATURATED
6.16g
MONOUNSATURATED
2.95g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 13.2:1
Above the ideal 4:1 (13.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.