Pan con Tomate (Bread with Tomato)
Pan con tomate (Catalan tomato bread) is the cornerstone of breakfast in Spain: a crisp slice of country bread rubbed with fresh tomato pulp, a garlic clove and extra virgin olive oil. It has a low glycemic index (clinically reviewed estimate ≈54) and embodies the simplicity and healthiness of the Mediterranean diet.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have one slice with two slices of cottage cheese or a boiled egg to raise the protein and stay full until lunch.
Best preparation methods
Use sourdough or wholegrain bread to lower the glycemic index and add fibre.
Important Nutritional Note
The golden combination of pure olive oil and fresh tomato increases the absorption of lycopene and other antioxidants that protect the heart and arteries.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 175 kcal | 140 kcal |
| Protein | 4.5 g | 3.6 g |
| Carbohydrate | 24 g | 19.2 g |
| Available carbohydrate | 22 g | 17.6 g |
| Fat | 6.8 g | 5.4 g |
| Dietary fibre | 2 g | 1.6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Spanish dishes with a glycemic index (6), it ranks 4 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Spanish tomato bread suitable for dieting?
Absolutely: one slice is an ideal Mediterranean breakfast, full of antioxidants and beneficial fats, for about 140 kcal.
What is the nutritional value of a typical slice of pan con tomate (80 g)?
It contains about 140 kcal, 3.5 g of protein, 5.5 g of healthy fat and around 19 g of starch.
Does this breakfast raise blood sugar?
Its glycemic index is low (≈54), and the extra virgin olive oil and tomato fibre noticeably slow the digestion of the bread's starch.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.