⏱ 15 min totalTomato and Feta Bruschetta
Per 1 serving · 300 g · 7 ingredients
of a 2,000 cal day
- Protein19g16% of calories
- Carbs76g63% of calories
- Fat11g21% of calories
At a glance
One serving of Tomato and Feta Bruschetta (300 g) has 477 calories, with 19 g of protein, 76 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (38% DV), Vitamin C (20% DV) and Vitamin K (20% DV). Keep an eye on sodium and saturated fat, which provide 44% and 24% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Vitamin C20%
- Vitamin K20%
- Thiamine83%
- Riboflavin (B2)60%
- Niacin45%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin A10%
- Vitamin B1218%
- Pantothenic acid19%
- Potassium11%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium44%
- Saturated fat24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 medium whole Tomatoes
1 ½ cubic inch Feta cheese
½ tsp Olive oil
1 tbsp, chopped Basil
2 slice, medium Sourdough bread
1 clove Garlic
1 tbsp Balsamic vinegar
Directions
- 1
Cut tomato into rough chunks, crumble feta, and peel garlic.
- 2
Combine feta, tomato, olive oil in a small bowl and leave to rest.
- 3
Meanwhile, toast the bread on both sides and rub the garlic onto one side. Top with tomato mixture, drizzle with balsamic vinegar and season to taste.
Vitamins & minerals
Amounts for 1 serving (300 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 91 μg | 10% |
| Vitamin C | 18 mg | 20% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 23 μg | 20% |
| Thiamine | 1 mg | 83% |
| Riboflavin (B2) | 1 mg | 60% |
| Niacin | 7 mg | 45% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 186 μg | 46% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 23 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 219 mg | 22% |
| Iron | 6 mg | 72% |
| Potassium | 495 mg | 11% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 259 mg | 37% |
| Zinc | 2 mg | 21% |
| Copper | 0.2 mg | 27% |
| Manganese | 1 mg | 44% |
| Selenium | 41 μg | 74% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 124 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 636 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,165 μg | — |
| Lysine | 1 g | — |
| Maltose | 5 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 32 μg | — |
| Serine | 1 g | — |
| Starch | 57 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 477 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Tomato and Feta Bruschetta?
One serving of Tomato and Feta Bruschetta (1 serving) has 477 calories, which works out to 159 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Tomato and Feta Bruschetta high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Tomato and Feta Bruschetta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 72 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tomato and Feta Bruschetta?
1015 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tomato and Feta Bruschetta?
13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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