Tomato sandwich calories come to 241 for one 120 g sandwich on white bread, or 201 per 100 g. Most of that comes from the bread, not the tomato: carbs supply 53% of the calories. The number to watch is sodium, at 593 mg per sandwich, which is 26% of the daily value.
241kcal
1 sandwich · 120 g, on white bread
17%protein
10.2 gProtein
32 gCarbs
8.2 gFat
How to burn off 241 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
On white bread · per 120 g
Calories
241 kcal
Protein
10.2 g
Carbohydrate
32 g
Fat
8.2 g
Saturated fat
3.9 g
Cholesterol
18 mg
Sodium
593 mg
Potassium
191 mg
Iron
2.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Tomato sandwich: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 sandwich (120 g)
241
10.2 g
31.8 g
8.2 g
593 mg
12%
On wheat (120 g)
239
11.3 g
29.6 g
8.4 g
587 mg
12%
100 g
201
8.5 g
26.5 g
6.8 g
494 mg
10%
3 × 1 sandwich (120 g)
724
30.5 g
1,778 mg
5 × 1 sandwich (120 g)
1,206
50.8 g
2,964 mg
One sandwich is a 241-calorie snack, two make a meal
The reference sandwich weighs 120 g and lands at 241 calories, about 12% of a 2000-calorie day. That makes it closer to a snack or a light lunch than a full meal. It also gives you 10.2 g of protein, 31.8 g of carbs and 8.2 g of fat.
Portions add up quickly because the sandwich is small. Two sandwiches (240 g) reach 482 calories and 20.3 g of protein. Three (360 g) climb to 724 calories. Five, the kind of tally a summer tomato glut can produce over a day, total 1,206 calories.
Sodium scales just as fast. Two sandwiches carry 1,186 mg, three carry 1,778 mg, and five reach 2,964 mg, which is more than the full daily value of 2300 mg. If you eat these by the plateful, count the salt as carefully as the calories.
Bread does most of the work
Per 100 g, a tomato sandwich on white bread has 26.5 g of carbs, 6.8 g of fat and 8.5 g of protein. Split by calories, that is 53% carbs, 30% fat and 17% protein. Tomato itself is light, so the bread and the spread set the total.
The fat share of 30% points to the spread. Mayo or butter on the bread is where most of that 6.8 g comes from, and 3.2 g of it per 100 g is saturated. Sugar stays modest at 4 g per 100 g, and cholesterol is low at 15 mg.
Protein is the weak spot. A single sandwich covers 20% of the daily value, which is respectable for 241 calories but not enough to keep most people full for long. Fiber is thin too, at 1.8 g per sandwich.
Wheat bread doubles the fiber for the same calories
Swapping the bread barely moves the calorie count. A 120 g tomato sandwich on wheat comes to 239 calories against 241 on white. Both carry 12% of the daily calorie value and 26% of the daily sodium value.
The difference shows up in fiber and protein. The wheat version has 3.7 g of fiber versus 1.8 g on white, about twice as much. Protein rises from 10.2 g to 11.3 g, or 23% of the daily value instead of 20%. Carbs drop slightly, from 31.8 g to 29.6 g.
If you want the same sandwich to hold you a little longer, wheat is the easy upgrade. It costs nothing in calories and the extra fiber is the main payoff.
Add protein and keep the salt in check
Because one sandwich is light on protein, it works best next to something that adds it: a glass of milk, a boiled egg, a cup of yogurt or a few slices of turkey on the side. That turns a 241-calorie snack into a more complete lunch without doubling the bread.
Watch what else on the plate brings sodium. Chips, pickles or a cup of canned soup can push one meal well past the 593 mg the sandwich already contributes. Fresh fruit or raw vegetables are a better side if you track salt.
Store-bought versions such as Newgem Foods Tomato Sandwich Wraps or deli builds like the Boar's Head turkey, cheese and tomato sandwich use different bread, fillings and portions, so log the label rather than this homemade value. BodyPal can log a tomato sandwich from a photo.
How does tomato sandwich compare?
Here is how a tomato sandwich stacks up against a BLT, a Reuben and a falafel sandwich, per 100 g and per usual serving.
Verdict: For the lowest calories pick the tomato sandwich: 201 per 100 g and 241 per sandwich, against 606 for a Reuben and 570 for a falafel sandwich. If you want more protein for a similar calorie budget, the BLT at 243 calories and 10.9 g of protein per 100 g is the closest trade.
Most popular tomato sandwich brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Boar's Head Turkey Ovengold, White American Cheese, Lettuce & Tomato Sandwich1 sandwich · 208 g173 kcal
Packaged options are not plain tomato sandwiches: the wraps are thin tomato flatbread sold by the sheet and the deli sandwich also has turkey and cheese, so their label numbers sit away from the 201 calories per 100 g above. Source: manufacturer labels / USDA FoodData Central.
Tomato sandwich FAQs
How many calories are in a tomato sandwich?
One tomato sandwich on white bread (120 g) is about 241 calories. Made on wheat bread the same sandwich is 239 calories.
Is a tomato sandwich good for weight loss?
One sandwich is 241 calories with 31.8 g carbs, 10.2 g protein and 8.2 g fat, which is light for a lunch item.
Tomato sandwich vs BLT sandwich: which is lighter?
The plain tomato sandwich has 201 calories per 100 g and the BLT has 231, so the tomato version is 30 calories lighter per 100 g.
How much protein is in a tomato sandwich?
About 10.2 g per sandwich, which works out to 8.46 g of protein per 100 g. The wheat bread version has 9.44 g per 100 g.
How many calories are in a tomato sandwich on white bread?
A tomato sandwich on white bread has 241 calories for a 120 g sandwich, or 201 per 100 g. The same sandwich on wheat comes to 239 calories, so the bread choice barely changes the total.
What is the full nutrition breakdown of a tomato sandwich?
One 120 g tomato sandwich has 241 calories, 10.2 g of protein, 31.8 g of carbs, 8.2 g of fat, 1.8 g of fiber and 4.8 g of sugar. Sodium is 593 mg, or 26% of the daily value.
How much sodium is in a tomato sandwich?
A tomato sandwich has 593 mg of sodium, 26% of the daily value. Per 100 g it is 494 mg. Two sandwiches bring 1,186 mg, so the salt adds up faster than the calories suggest.
How does a tomato sandwich compare nutritionally to other sandwiches?
At 201 calories per 100 g, a tomato sandwich is lighter than a BLT at 231, a falafel sandwich at 265 and a Reuben at 282. Its 494 mg of sodium per 100 g is below both the BLT and the Reuben.
How many calories are in two tomato sandwiches?
Two tomato sandwiches (240 g) contain 482 calories, 20.3 g of protein and 1,186 mg of sodium. Three sandwiches reach 724 calories.
