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Whole wheat bread tomato cheese toast Calories
Whole wheat bread, tomato, and cheese toast
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat bread tomato cheese toast (90 g) has 180 calories. That works out to 200 calories per 100 g. It contains 24.3 g of carbs, 7.7 g of protein, 5.9 g of fat and 3.8 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole wheat bread tomato cheese toast Nutrition Facts
Selected: 1 piece (medium) · 90 g
180
KCAL / 90G
Carbs
24.3g
· 9% DV
Protein
7.7g
· 15% DV
Fat
5.9g
· 8% 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 54% · Protein 17% · Fat 29%
Whole wheat bread tomato cheese toast nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0.05 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 24.3 g | 9% |
| Fiber | 3.8 g | 14% |
| Protein | 7.7 g | 15% |
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 Whole wheat bread tomato cheese toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 180 kcal |
| 1 slice (thin) | 45 g | 90 kcal |
| 1 piece (small) | 60 g | 120 kcal |
| 1 slice (thick) | 65 g | 130 kcal |
| 100 g | 100 g | 200 kcal |
| 1 serving (medium) | 100 g | 200 kcal |
| 1 piece (large) | 130 g | 260 kcal |
| 2 piece (double) | 180 g | 360 kcal |
Calculated from 200 calories per 100 g.
Frequently Asked Questions About Whole wheat bread tomato cheese toast
How do you make whole wheat bread tomato cheese toast?
Layer thinly sliced cheese and tomato between two slices of whole wheat bread, then toast until the bread is crisp and the cheese melts. Patting the tomato dry first helps keep the inside from becoming watery.
What cheese is best for whole wheat bread tomato cheese toast?
Cheddar is a reliable choice for whole wheat bread tomato cheese toast because it melts well and pairs with tomato. Mozzarella gives a milder, stretchier filling, while feta stays crumbly rather than melting smoothly.
How do you keep whole wheat bread tomato cheese toast from getting soggy?
Keep whole wheat bread tomato cheese toast from getting soggy by using firm, thin tomato slices and blotting away excess juice. Put the cheese next to the bread as a barrier, and toast until the outside is crisp.
Can you make whole wheat bread tomato cheese toast in an oven?
Yes, whole wheat bread tomato cheese toast works in an oven. Assemble it open-faced on a tray and bake or broil until the cheese bubbles and the bread browns; watch closely under the broiler because it can burn quickly.
Can whole wheat bread tomato cheese toast be made in a frying pan?
Yes, cook whole wheat bread tomato cheese toast in a covered pan over medium-low heat. The lid helps warm the filling and melt the cheese before the whole-wheat bread gets too dark; flip once to brown both sides.
Should tomatoes be cooked before adding them to whole wheat bread tomato cheese toast?
No, tomatoes do not need to be cooked first for whole wheat bread tomato cheese toast. Use fresh, thin slices for a juicy bite, or briefly roast them beforehand if you want a less watery, more concentrated tomato flavor.
Can you use sliced sandwich bread for whole wheat bread tomato cheese toast?
Yes, standard sliced whole-wheat sandwich bread works for whole wheat bread tomato cheese toast. Choose slices sturdy enough to hold the tomato and cheese, and avoid overfilling so the sandwich stays together as it toasts.
Can you prepare whole wheat bread tomato cheese toast ahead of time?
It is better to assemble whole wheat bread tomato cheese toast just before cooking. If it sits assembled, tomato juice can soak into the bread; you can slice the ingredients ahead and keep them separate until you are ready to toast.
How long do leftovers of whole wheat bread tomato cheese toast keep?
Whole wheat bread tomato cheese toast is best eaten fresh, but leftovers can be refrigerated in a covered container and reheated within a couple of days. Reheat in a toaster oven or pan to restore some crispness; a microwave makes the bread soft.
What can you serve with whole wheat bread tomato cheese toast?
Serve whole wheat bread tomato cheese toast with soup or a simple green salad for lunch, or with fruit for breakfast. These pairings complement the warm, savory filling without making the meal feel overly heavy.
Whole wheat bread tomato cheese toast Vitamins & Minerals
Vitamins
B12
0.27µg · 11% DV
B1
0.12mg · 10% DV
B2
0.13mg · 10% DV
B3
1.44mg · 9% DV
Minerals
Manganese
0.63mg · 27% DV
Selenium
8.1µg · 15% DV
Phosphorus
99mg · 14% DV
Sodium
306mg · 13% DV
Potassium ⭐
162mg · 5% DV
Whole wheat bread tomato cheese toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat bread tomato cheese toast
To burn the 180 calories in 1 piece (medium) (90 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 Whole wheat bread tomato cheese toast?
Whole wheat bread tomato cheese toast is made by filling whole wheat bread with sliced tomato and cheese, then heating it until the bread is crisp and the cheese softens. It is easy to prepare in a sandwich press or skillet, with the choice of cheese varying from kitchen to kitchen.
Enjoy it as a quick breakfast or lunch, or serve it with soup or a simple salad. The toast has a crunchy exterior, a warm, tender centre and a juicy, savoury filling. Whole wheat bread contributes fibre, while cheese adds protein and richness. For a lighter version, use a modest amount of cheese and add extra tomato or a side of fresh vegetables.
How Nutritious Is Whole wheat bread tomato cheese 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 Whole wheat bread tomato cheese 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 Whole wheat bread tomato cheese toast Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bread tomato cheese toast 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
Whole wheat bread tomato cheese toast Fat Profile
SATURATED
2.43g
MONOUNSATURATED
1.53g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 15.4:1
Above the ideal 4:1 (15.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.