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Whole-Wheat Bread with Tomato, Cheese and Egg Calories
Balanced open sandwich with protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Whole-Wheat Bread with Tomato, Cheese and Egg (110 g) has 215 calories. That works out to 195 calories per 100 g. It contains 21.2 g of carbs, 13.5 g of protein, 10.5 g of fat and 3.7 g of fiber. Its 27.5 µg of Selenium covers 50% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Whole-Wheat Bread with Tomato, Cheese and Egg Nutrition Facts
Selected: 1 slice (medium) · 110 g
215
KCAL / 110G
Carbs
21.2g
· 8% DV
Protein
13.5g
· 27% DV
Fat
10.5g
· 13% 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 36% · Protein 23% · Fat 41%
Whole-Wheat Bread with Tomato, Cheese and Egg nutrition facts table · 1 slice (medium) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 215 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 4.57 g | 23% |
| Trans fat | 0.13 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 21.2 g | 8% |
| Fiber | 3.7 g | 13% |
| Protein | 13.5 g | 27% |
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 Slice of Whole-Wheat Bread with Tomato, Cheese and Egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 110 g | 215 kcal |
| 1 slice (thin) | 75 g | 146 kcal |
| 100 g | 100 g | 195 kcal |
| 1 serving (medium) | 110 g | 215 kcal |
| 1 slice (thick) | 150 g | 293 kcal |
| 2 slice (double) | 150 g | 293 kcal |
| 1 serving (large) | 180 g | 351 kcal |
| 2 slice (double) | 220 g | 429 kcal |
| 1 serving (extra large) | 260 g | 507 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Bread with Tomato, Cheese and Egg
How do you make whole-wheat bread with tomato, cheese and egg?
Bake whole-wheat bread with tomato, cheese and egg until the egg is set. Place thin tomato slices and crumbled or grated cheese on the bread, crack an egg on top, then cook in a covered pan or oven until the white is no longer runny.
What cheese works best on whole-wheat bread with tomato, cheese and egg?
Feta, cheddar, mozzarella or goat cheese all work on whole-wheat bread with tomato, cheese and egg. Feta adds a salty tang, while mozzarella melts smoothly; use a modest amount so the cheese does not overwhelm the tomato and egg.
How do you keep whole-wheat bread with tomato, cheese and egg from getting soggy?
Drain or pat dry the tomato and assemble whole-wheat bread with tomato, cheese and egg just before cooking. Sliced tomatoes release moisture as they sit, so avoid prepping the topped bread in advance and serve it soon after it comes off the heat.
Is whole-wheat bread with tomato, cheese and egg the same as eggy bread?
No. Whole-wheat bread with tomato, cheese and egg is an open-faced toast with the egg cooked on top, alongside tomato and cheese. Eggy bread is usually dipped in beaten egg and pan-fried, so the bread itself is coated in egg.
Can you cook whole-wheat bread with tomato, cheese and egg in an air fryer?
Yes, an air fryer can cook whole-wheat bread with tomato, cheese and egg. Assemble it on a stable slice and cook until the egg white is set; check early because airflow and slice thickness affect how quickly the topping cooks.
What kind of tomato is best for whole-wheat bread with tomato, cheese and egg?
A ripe but firm tomato is best for whole-wheat bread with tomato, cheese and egg. It gives a fresh, juicy flavor without releasing as much water as an overly soft tomato; remove excess seeds or juice if the slice is particularly wet.
Can you make whole-wheat bread with tomato, cheese and egg ahead of time?
You can prepare the toppings ahead, but assemble whole-wheat bread with tomato, cheese and egg right before cooking. Keep the sliced tomato and cheese in separate covered containers in the refrigerator, since tomato juice can make the bread soggy.
What can you serve with whole-wheat bread with tomato, cheese and egg?
Serve whole-wheat bread with tomato, cheese and egg with a green salad, sliced cucumber or fresh fruit. For a fuller lunch, pair it with vegetable soup; at breakfast, it also goes well with coffee or tea.
How should you store leftover whole-wheat bread with tomato, cheese and egg?
Refrigerate leftover whole-wheat bread with tomato, cheese and egg in a sealed container once it has cooled, and eat it within two days. Reheat it in a skillet or oven to improve the texture; the microwave can leave the bread soft.
How can you make whole-wheat bread with tomato, cheese and egg lighter?
Make whole-wheat bread with tomato, cheese and egg lighter by using less cheese and cooking it without added butter or oil. Add fresh herbs or leafy greens after cooking for extra flavor, rather than relying on a heavy layer of cheese.
Whole-Wheat Bread with Tomato, Cheese and Egg Vitamins & Minerals
Vitamins
B12
0.79µg · 33% DV
Biotin
8.91µg · 30% DV
B2
0.32mg · 25% DV
B3
2.97mg · 19% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
281mg · 40% DV
Manganese
0.91mg · 40% DV
Calcium
242mg · 24% DV
Sodium
468mg · 20% DV
Potassium ⭐
259mg · 8% DV
Whole-Wheat Bread with Tomato, Cheese and Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Bread with Tomato, Cheese and Egg
To burn the 215 calories in 1 slice (medium) (110 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 with Tomato, Cheese and Egg?
Whole-Wheat Bread with Tomato, Cheese and Egg is an open sandwich made by topping a slice of whole-wheat bread with tomato, cheese and egg. It is an easy, adaptable meal rather than a dish tied to one particular regional tradition; the toppings and how the egg is cooked can vary from kitchen to kitchen.
The tomato brings freshness, while the cheese adds a savoury richness and the egg makes the slice more substantial. It works for breakfast or a quick lunch, served warm or at room temperature, with salad or fruit on the side. Whole grains provide fibre, and the egg and cheese contribute protein. For a lighter version, use a modest amount of cheese and add extra tomato or greens.
How Nutritious Is Whole-Wheat Bread with Tomato, Cheese and Egg?
Nutrient density
High
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 with Tomato, Cheese and Egg 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 with Tomato, Cheese and Egg Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Bread with Tomato, Cheese and Egg 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 with Tomato, Cheese and Egg Fat Profile
SATURATED
4.57g
MONOUNSATURATED
3.47g
POLYUNSATURATED
1.43g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.