⏱ 9 min totalTomato Mozzarella Sandwich
Per 1 serving · 207 g · 8 ingredients
of a 2,000 cal day
- Protein35g25% of calories
- Carbs29g21% of calories
- Fat34g54% of calories
At a glance
One serving of Tomato Mozzarella Sandwich (207 g) has 555 calories, with 35 g of protein, 29 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (70% DV), Vitamin E (25% DV) and Vitamin K (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 48%, 69% and 24% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Vitamin E25%
- Vitamin K20%
- Thiamine21%
- Riboflavin (B2)35%
- Vitamin B1239%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A18%
- Niacin17%
- Vitamin B619%
- Folate (B9)10%
- Magnesium17%
Watch
20%+ of the daily value
- Sodium48%
- Saturated fat69%
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
2 slice Whole wheat bread
4 oz Mozzarella cheese
1 slice, medium Tomatoes- 🥄1 dash Salt
1 dash Black pepper
½ cloves, minced Garlic
4 leaf, whole Basil
Directions
- 1
Heat a 10-inch skillet over medium heat and coat lightly with olive oil. Place one slice of bread in the skillet. Layer two slices of mozzarella cheese on top, followed by the tomato slices. Sprinkle with salt and pepper, then add the remaining cheese. Top with the second slice of bread.
- 2
Check the bottom of the bread; if golden, flip the sandwich. Place a cast iron skillet on top and cook for an additional 3 to 4 minutes until the cheese melts and the bread is toasted.
- 3
Optional: Rub both pieces of bread with the cut half of a garlic clove before assembling.
- 4
Optional: Add fresh basil leaves in the center of the sandwich with the tomato.
Vitamins & minerals
Amounts for 1 serving (207 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 158 μg | 18% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 24 μg | 20% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 38 μg | 10% |
| Vitamin B12 | 1 μg | 39% |
| Pantothenic acid | 0.5 mg | 9% |
| Choline | 35 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 986 mg | 99% |
| Iron | 2 mg | 23% |
| Potassium | 298 mg | 6% |
| Magnesium | 72 mg | 17% |
| Phosphorus | 652 mg | 93% |
| Zinc | 4 mg | 38% |
| Copper | 0.2 mg | 18% |
| Manganese | 1 mg | 58% |
| Selenium | 31 μg | 56% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 20 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 201 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.5 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 515 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 3 g | — |
| Retinol | 141 μg | — |
| Serine | 2 g | — |
| Starch | 16 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 555 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 105minWalking (3.5 mph)
- 67minCycling (moderate)
- 46minRunning (6 mph)
- 78minSwimming laps
Common questions
How many calories are in Tomato Mozzarella Sandwich?
One serving of Tomato Mozzarella Sandwich (1 serving) has 555 calories, which works out to 268 calories per 100 g. That is about 28% of a 2,000-calorie day.
Is Tomato Mozzarella Sandwich high in protein?
It provides a solid 35 g of protein per serving (70% of the 50 g daily value), but protein supplies only 25% 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 Mozzarella Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 21% 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 Mozzarella Sandwich?
1113 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tomato Mozzarella Sandwich?
4.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
576 calCoconut Rum Grilled Pineapple with Ice Cream1 serving
143 calMexican Pineapple Salad1 serving
111 calMango Pineapple Green Smoothie1 serving
615 calHawaiian Salad1 serving
476 calMango Smoothie Bowl1 serving
192 calTropical Smoothie1 serving
115 calLean Green Smoothie1 serving
304 calPineapple Teriyaki Chicken Skillet1 serving