Tomato on toast is a simple yet delicious snack or light meal. But how many calories does it contain? Knowing the calorie content can help you make informed choices about portions and accompaniments to balance your overall daily calorie intake.
A Brief Overview
The number of calories in tomato on toast depends on the type and amount of bread, tomatoes, and any additional toppings or spreads used. On average, one slice of toast with half a medium tomato and no additions provides around 150-200 calories. Using butter or oil to toast the bread can add 50-100 extra calories. Adding cheese, avocado, pesto or other higher calorie toppings will further increase the calorie count.
Calories in Bread
The base carbohydrate in tomato on toast is the bread. One slice of white bread typically provides 70-80 calories while whole wheat or whole grain bread provides 60-70 calories per slice. Here is a table with calorie counts for common bread types:
| Bread Type | Calories per slice |
|---|---|
| White bread | 70-80 |
| Whole wheat bread | 60-70 |
| Sourdough bread | 80-110 |
| Rye bread | 80-100 |
| Baguette | 110-150 |
| Pumpernickel bread | 80-100 |
As you can see, the number of calories per slice ranges from 60 for basic whole wheat bread up to 150 for a thick slice of baguette. Choosing a lighter or thinner slice of bread can lower the calorie count of your toast.
Calories in Tomatoes
The other key component, tomatoes, also varies in calorie content. One medium, raw tomato (about 123g) provides around 22 calories. The size of tomato used on toast can range from a thin slice to half a medium tomato. Here are the approximate calories for different tomato sizes:
| Tomato Quantity | Calories |
|---|---|
| 1 thick slice (40g) | 7 |
| 2 thin slices (60g) | 10 |
| 1/4 medium tomato (30g) | 5 |
| 1/2 medium tomato (60g) | 10 |
As shown, a smaller tomato slice or quartered tomato provides just 5-10 calories, while a half or full slice from a medium tomato gives you 10-22 calories.
Calories Added from Toppings, Spreads and Cooking
Toasts are often enhanced with various spreads, seasonings and toppings. These additions can significantly increase the calorie content of your tomato toast.
If the bread is toasted with butter or oil, this adds 50-100 extra calories depending on the amount. Using 1 teaspoon of butter or oil adds about 35 calories.
Cheese is a popular topping for tomato toast. A thin slice of cheddar or mozzarella provides 30-50 calories, while cream cheese or ricotta spread can add 50-100 calories.
Avocado is another higher calorie topping option. One quarter of an avocado has about 60 calories, which can nearly double the calorie count.
Other common additions like pesto sauce, mayonnaise, hummus or olive tapenade add 50-100 calories per tablespoon.
Fresh basil, salt, pepper and other herbs and seasonings provide minimal calories, so these are great low calorie ways to add flavor.
Putting It All Together
Looking at typical calorie ranges for each component, a slice of toast with tomato can provide:
- Toast: 60-150 calories
- Tomato: 5-20 calories
- Toppings/spreads: 0-100 calories
So a basic tomato toast made with one slice of whole wheat bread and a thin tomato slice may contain around 70 calories. But a tomato toast made with a thick slice of baguette, half a tomato, butter and a slice of cheese could have over 300 calories.
As a rough guide, here are the approximate calorie amounts for different combinations:
| Tomato Toast Recipe | Total Calories |
|---|---|
| 1 slice whole wheat bread, 1/4 tomato | 75 |
| 1 slice white bread, 1/2 tomato | 110 |
| 1 slice sourdough, 2 tomato slices, 1 tsp butter | 195 |
| 1 slice baguette, 1/2 tomato, 1 oz mozzarella, 1 tsp olive oil | 320 |
Lower Calorie Options
There are several easy ways to cut calories for tomato toast if you’re looking for a lighter snack or meal:
- Use thinly sliced whole wheat or rye bread
- Go light on toppings like butter, cheese or hummus
- Use just a slice or two of tomato rather than half a tomato
- Season with herbs and spices instead of oils or spreads
- Drizzle with a little balsamic vinegar instead of olive oil
Higher Calorie Options
On the other hand, you can boost the calories if you want a more substantial snack or meal:
- Use thicker, heartier bread like baguette, sourdough or pumpernickel
- Load up with higher calorie toppings like avocado, bacon, pesto or cheese
- Spread liberally with butter, olive oil or mayonnaise
- Add an egg for extra protein
- Pair with sides like potatoes, Greek yogurt, cottage cheese or fruit
Nutritional Benefits
Along with being low to moderate in calories, tomato toast also provides an array of vitamins, minerals and antioxidants.
Tomatoes are packed with vitamin C, potassium, vitamin K and lycopene. Whole grain bread provides fiber, B vitamins and iron.
Adding avocado boosts heart-healthy fats and nutrients like vitamin E, while cheese provides protein and calcium.
Herbs like basil contain flavonoids and polyphenols which act as antioxidants in the body.
Conclusion
Tomato toast can range widely in its calorie content based on the ingredients and toppings used. Choosing whole grain bread, lighter toppings and moderate tomato portions can keep the calorie count lower. Overall it provides a tasty combination of protein, healthy fats and antioxidants.
A standard tomato toast open-faced sandwich with one slice of whole wheat bread and half a small tomato provides approximately 150 calories. This makes it a smart snack or light breakfast or lunch option when you want something satisfying but don’t want to overload on calories.
By selecting high fiber bread and fresh vegetables over more indulgent ingredients like cheese and creamy spreads, tomato toast can be a nutritious part of an overall balanced diet.