Tomato sandwich

Lunch

Item Rating: 71/100

1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		634.9 mg	27%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	4.8 g	17%
	Sugars	6.3 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		79.4 mg	6%
Iron		2.4 mg	13%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 71 cal (23.7%)

Protein: 38 cal (12.7%)

Carbs: 190 cal (63.6%)

About Tomato sandwich

A tomato sandwich is a simple yet classic dish that typically consists of fresh, sliced tomatoes layered between slices of bread, often accompanied by mayonnaise, salt, and pepper. Originating as a staple in Southern American cuisine, this sandwich celebrates the peak of tomato harvest season and its juicy, naturally sweet flavors. Nutritionally, a tomato sandwich is low in calories but rich in fiber, vitamin C, and lycopene—an antioxidant found in tomatoes. Depending on the bread and spreads used, this dish can also provide varying levels of carbohydrates and fats, making it a balanced, light meal when prepared with whole-grain bread and minimal processed condiments.

Health Benefits

• Tomatoes are an excellent source of vitamin C, which supports immune health and collagen production.
• Rich in lycopene, tomatoes have antioxidant properties that may reduce the risk of certain cancers and heart disease.
• Whole-grain bread used in the sandwich provides dietary fiber, helping to promote healthy digestion and manage blood sugar levels.

Dietary Considerations

Allergens: Contains wheat (from bread), eggs (if mayonnaise is used), soy (if present in bread or spreads)

Suitable for: Vegetarian diets, mediterranean diet, flexitarian diet

Not suitable for: Gluten-free diet (unless gluten-free bread is used), vegan diet (if mayonnaise is not plant-based)

Selection and Storage

To retain freshness, store whole tomatoes at room temperature and slice them only before assembly. For pre-made sandwiches, refrigerate in an airtight container and consume within 24 hours.

Common Questions About Tomato sandwich Nutrition

How many calories and how much protein does a tomato sandwich have?

A typical tomato sandwich made with two slices of white bread, a medium tomato, and 1 tablespoon of mayonnaise contains around 200-250 calories and provides approximately 4-6 grams of protein. The exact nutritional values can vary depending on bread type and additional toppings.

Is a tomato sandwich suitable for a vegan diet?

Yes, a tomato sandwich can easily be made vegan by opting for plant-based bread and skipping animal-derived spreads like mayonnaise. Instead, use vegan mayonnaise or avocado for a creamy texture while adhering to vegan dietary guidelines.

Are tomato sandwiches healthy?

Tomato sandwiches can be a healthy meal, providing vitamins like vitamin C and lycopene from the tomatoes, which support immune function and heart health. Choosing whole-grain bread and reducing spreads high in saturated fat, like mayonnaise, can enhance its nutritional benefits.

What is the recommended serving size for a tomato sandwich?

A standard serving size for a tomato sandwich includes 1 medium tomato, 2 slices of bread, and a light spread (such as 1 tablespoon of mayonnaise or an alternative). Adjust portion sizes based on caloric needs and dietary preferences.

How does a tomato sandwich compare to a BLT sandwich?

A tomato sandwich is lower in calories and fat compared to a BLT (bacon, lettuce, and tomato sandwich) due to the absence of bacon, which is high in saturated fat and sodium. The tomato-only option is also vegetarian-friendly and can be made vegan with appropriate substitutions.

Data Sources & Scientific References