Breakfast
Whole-wheat toast with ricotta and tomato
Each serving has 225 kcal, 12.5 g of protein, and 3.4 g of fiber, or 5.6 g of protein per 100 kcal. Ready in 5 minutes; makes 1 serving.
Per serving
- 225 kcalCalories
- 12.5 gProtein
- 3.4 gFiber
Calculated ingredient by ingredient from USDA FoodData Central. 5.6 g of protein per 100 kcal.
- Prepared by
- Alex Gonzalez
- Published
- Sources
- 5 primary
No clinical review. No advertising from drug companies and no affiliate links.How we work
Ingredients
- 40 g1.5 ozwhole-wheat bread (1 slice)
- 60 g2 ozpart-skim ricotta (1/4 cup)
- 80 g3 ozsliced tomato (about 1/2 medium)
- 3 golive oil (a drizzle)
- Salt and dried oregano to taste
Directions
- Toast the bread.
- Spread the ricotta on top.
- Arrange the tomato slices over it.
- Finish with the oil, a pinch of salt, and the oregano.
Why it is filling
This is a higher-protein take on Spanish pan con tomate, toast topped with tomato and olive oil. Ricotta adds protein with a smooth texture and a mild taste, and whole-wheat bread has more fiber than white. The tomato adds volume and water for very few calories, so the plate looks bigger than its calories suggest.
In numbers, each serving has 12.5 g of protein and 3.4 g of fiber, with an energy density of 123 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.
If your appetite is small
- If a whole slice is too much, cut it in two and save the other half for mid-morning.
- Sliced whole-wheat bread freezes well and goes straight into the toaster from frozen.
Nutrition facts
| Nutrient | Per serving |
|---|---|
| Calories | 225 kcal |
| Protein | 12.5 g |
| Carbohydrates | 23.3 g |
| Fiber | 3.4 g |
| Fat | 9.3 g |
| Approximate weight | 183 g (6.5 oz) |
How it is calculated
Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Whole-wheat bread | 40 g | 101 kcal | 5 g | 2.4 g |
| Part-skim ricotta | 60 g | 83 kcal | 6.8 g | 0 g |
| Tomato | 80 g | 14 kcal | 0.7 g | 1 g |
| Olive oil | 3 g | 27 kcal | 0 g | 0 g |
To plan your meals
- Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
- Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.
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Sources
Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, whole-wheat, commercially prepared (FDC ID 172688).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, ricotta, part skim milk (FDC ID 171248).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
- European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .