A tomato sandwich with mayo can range in calories depending on the specific ingredients used. The main factors that affect the calorie count are the type and amount of bread, tomatoes, mayonnaise and any other sandwich additions. With some reasonable assumptions for typical sandwich components, a tomato sandwich with mayo will roughly contain 250-350 calories.
Quick Answer
For a typical tomato sandwich with mayo:
- 2 slices of whole wheat bread: 140 calories
- 2 tomato slices: 20 calories
- 2 tbsp mayonnaise: 190 calories
Total Calories: About 350 calories
Calculating Calories for Each Ingredient
To get a more specific estimate, we need to look at the calorie counts for standard serving sizes of each component:
Bread
A slice of whole wheat bread typically contains around 70 calories. So for 2 slices of bread in a sandwich, that equals 140 calories. The exact amount can vary based on the bread type and thickness:
| Bread Type | Calories per slice |
|---|---|
| White bread | 75 |
| Wheat bread | 70 |
| Sourdough bread | 80 |
| Rye bread | 80 |
| Multigrain bread | 70 |
Going with a lower calorie option like whole wheat or multigrain can save you 20-30 calories compared to breads like sourdough or rye.
Tomatoes
One medium tomato (123g) has around 25 calories. For a sandwich with 2 tomato slices, that would be approximately 20 calories.
Mayonnaise
Mayonnaise contains around 95 calories per tablespoon. For a sandwich with 2 tablespoons of mayo, that would equal 190 calories.
Using reduced-fat mayonnaise can lower the calorie count. Here’s a comparison:
| Type of Mayonnaise | Calories per Tbsp |
|---|---|
| Regular mayonnaise | 95 |
| Reduced-fat mayonnaise | 35 |
As you can see, reduced-fat mayo almost halves the calories compared to regular full-fat mayonnaise.
Calorie Total for a Tomato Sandwich with Mayo
Adding up the average calories for each standard component gives us:
- 2 slices whole wheat bread: 140 calories
- 2 tomato slices: 20 calories
- 2 tbsp mayonnaise: 190 calories
Total Calories for Tomato Sandwich with Mayo: About 350 calories
This estimate is based on typical serving sizes. The calorie count can vary based on the exact amounts of each ingredient used, as well as any additional sandwich fillings or condiments added like lettuce, onion, oil & vinegar dressing, etc.
Ways to Reduce Calories in a Tomato Sandwich
Here are some simple substitutions to lower the calorie count of your tomato sandwich:
- Use whole grain or sourdough bread instead of white bread
- Load up on extra tomato slices and lettuce leaves
- Use just 1 tablespoon of reduced-fat mayo instead of 2 full tablespoons of regular mayo
- Use mustard instead of mayo for even more savings
- Swap oil-based dressings for a vinegar-based dressing
- Skip any cheese or bacon additions
With these switches, you could bring a 350 calorie sandwich down to around 200-250 calories, while still keeping it tasty.
Nutritional Benefits of Tomato Sandwiches
Along with being relatively low in calories, tomato sandwiches also provide important nutrients:
- Fiber – From the whole grains in bread and the tomato slices
- Vitamin C – Fresh tomatoes are an excellent source, providing around 28% DV
- Vitamin K – Tomatoes contain 15% DV per serving
- Potassium – Tomatoes and wheat bread provide this essential mineral
- Lyocpene – Tomato sandwiches are a great source of this antioxidant
The fiber, vitamins, minerals and antioxidants in this sandwich make it a healthy meal option.
Serving Suggestions
Tomato sandwiches make a quick and simple lunch or light dinner. Here are some serving ideas:
- Pair with soup or salad for a balanced meal
- Serve with veggie sticks and ranch dip for extra vegetables
- Top with avocado slices for added nutrition
- Add a side of crunchy crackers for variety
- Include a glass of milk or yogurt for protein
Leftover tomato sandwiches can be kept refrigerated for 2-3 days. The tomatoes may cause the bread to become soggy, so it’s best to assemble the sandwiches just before eating.
Comparable Tomato Sandwich Options at Restaurants
Tomato sandwiches are commonly found at many cafes and restaurants. Here is the nutrition info for tomato sandwiches from some popular chains:
| Restaurant | Sandwich | Calories |
|---|---|---|
| Starbucks | Tomato Mozzarella Panini | 370 |
| Panera | Tomato Mozzarella Flatbread | 320 |
| Subway | Veggie Delite (6″ sub) | 230 |
As you can see, restaurant tomato sandwiches tend to range from 230 to 370 calories. So a home-prepared tomato sandwich with around 350 calories is reasonable compared to these options.
Tomato Sandwich Recipe Ideas
To take your tomato sandwich to the next level, try these delicious recipe ideas:
Classic Tomato Sandwich
Ingredients:
- 2 slices whole wheat bread
- 2 slices fresh tomatoes
- 2 tbsp reduced-fat mayo
- Lettuce leaves
- Salt and pepper to taste
Instructions:
- Toast the bread lightly
- Spread 1 tbsp mayo on each slice of toasted bread
- Top one slice with lettuce leaves, 2 tomato slices, salt and pepper
- Top with other slice of toasted bread
- Slice sandwich in half and enjoy!
Caprese Tomato Sandwich
Ingredients:
- 2 slices sourdough bread
- 2 thick tomato slices
- 2 oz fresh mozzarella, sliced
- 1 tbsp balsamic vinegar
- 5-6 basil leaves
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Brush one side of each bread slice lightly with olive oil
- On one slice, layer tomato slices, mozzarella, basil leaves, salt and pepper
- Drizzle balsamic vinegar over the top
- Top with other bread slice, olive oil side facing in
- Pan fry sandwich over medium heat for 2-3 minutes per side until golden brown
- Slice in half and serve warm
Greek Tomato Salad Sandwich
Ingredients:
- 2 slices crusty French bread
- 1 tbsp hummus, spread on each slice
- 1 tomato, sliced
- 1⁄4 cucumber, sliced
- 1⁄4 cup crumbled feta cheese
- 5 kalamata olives, sliced
- 1 tbsp red wine vinegar
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- On one bread slice, layer tomato, cucumber, feta, olives
- Drizzle vinegar and olive oil over the top
- Season with salt and pepper
- Top with other bread slice, hummus side facing in
- Enjoy as is, or pan fry for 2-3 minutes per side
Tips for Making the Best Tomato Sandwich
Here are some helpful tips for making a flavorful tomato sandwich with the perfect textures:
- Choose ripe, in-season tomatoes for maximum flavor – heirloom varieties are ideal
- Chill the tomatoes before slicing for a firmer texture
- Slice tomatoes about 1⁄4 – 1⁄2 inch thick
- Sandwich thicker tomato slices between bread first to prevent slipping
- Spread a layer of mayo or hummus on each bread slice to prevent sogginess
- Add salt, pepper, oil & vinegar to bring out the tomato flavors
- Toast or pan-fry the sandwich briefly to get a nice crunch
- Let the sandwich sit for a few minutes after building to allow flavors to mingle before eating
Storing and Reheating Leftover Tomato Sandwiches
To save leftover tomato sandwiches:
- Allow the sandwich to cool completely, then wrap tightly in plastic wrap or foil
- Refrigerate for up to 3 days
- Reheat in the oven at 350°F for 10 minutes wrapped in foil, until hot
- You can also reheat in the microwave, but the bread may become soggy
- Store tomato slices separately from bread to prevent excess moisture
- Assemble sandwich with cold ingredients when ready to eat
For best results, aim to eat tomato sandwiches the same day they are made. The vegetables will get soggy when stored and the bread will lose its crunchiness.
Tomato Sandwich Alternatives
If you want a change from traditional tomato sandwiches, consider these flavorful alternatives:
- Cucumber sandwich – swap sliced cucumbers for the tomatoes
- Avocado sandwich – use mashed avocado instead of mayo
- Grilled cheese and tomato sandwich – add cheese slices
- BLT sandwich – add crispy bacon and lettuce
- Grilled vegetable sandwich – use grilled peppers, zucchini, eggplant
- Panzanella sandwich – use toasted bread and add onion, basil
- Bruschetta sandwich – top with chopped tomato, garlic, parsley
Mix and match different breads, vegetables, herbs and cheeses for an endless variety of tasty tomato sandwich options.
Conclusion
A tomato sandwich made with 2 slices of whole wheat bread, 2 tomato slices, and 2 tablespoons of mayonnaise provides approximately 350 calories. This is a reasonable estimate when compared to tomato sandwiches from popular restaurants. There are many ways to adjust the ingredients to lower the calorie count, such as using reduced-fat mayo or adding more vegetable toppings. Tomato sandwiches are a nutritious choice that provide key vitamins, minerals and antioxidants. With fresh, in-season tomatoes and flavorful additions like basil, mozzarella, or balsamic vinegar, tomato sandwiches make for a delicious homemade summer lunch or dinner.
