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Oat-based savory toast baked in the oven
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Baked oat toast has 194 calories. It contains 21.5 g of carbs, 10.8 g of protein, 7.5 g of fat and 3.1 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Selected: 100 g
194
KCAL / 100G
Carbs
21.5g
· 8% DV
Protein
10.8g
· 22% DV
Fat
7.5g
· 10% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 22% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 2.65 g | 13% |
| Trans fat | 0.05 g | |
| Sodium | 338 mg | 15% |
| Total carbohydrate | 21.5 g | 8% |
| Fiber | 3.1 g | 11% |
| Protein | 10.8 g | 22% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 194 kcal |
| 1 piece (small) | 55 g | 107 kcal |
| 1 piece (thin) | 80 g | 155 kcal |
| 100 g | 100 g | 194 kcal |
| 1 cup (diced) | 120 g | 233 kcal |
| 1 piece (large) | 140 g | 272 kcal |
| 1 serving (large) | 150 g | 291 kcal |
| 2 piece (double) | 200 g | 388 kcal |
Calculated from 194 calories per 100 g.
Baked oat toast is made by mixing oats with the binding ingredients in a recipe, spreading the mixture evenly, and baking it until set and browned. Let it cool before slicing so the pieces hold together.
Oats are the base of Baked oat toast, while recipes commonly use egg to bind the mixture and cheese or seasonings for savory flavor. You can add chopped vegetables, herbs, or olives to vary the taste.
Baked oat toast can fall apart if the mixture is too wet, lacks enough binder, or is cut while still hot. Let the oats absorb the liquid before baking, then cool the toast fully before slicing.
Baked oat toast gets crisper when the mixture is spread in a thin, even layer and baked until its surface is browned. Cooling it on a wire rack helps keep the underside from turning soft.
Yes, Baked oat toast is made from an oat mixture rather than slices of bread. Once baked, the mixture forms its own base, so its texture is usually denser and less airy than conventional toast.
Yes, you can cook the Baked oat toast mixture in a covered non-stick pan over low to medium heat. Keep it fairly thin so the centre cooks through before the underside becomes too dark.
Cheese, chopped olives, vegetables, and fresh herbs all add flavor to Baked oat toast. Fold additions into the mixture in small pieces so it stays easy to slice and cooks evenly.
Baked oat toast goes well with a crisp salad, soup, or a yogurt-based dip. For a more filling savory meal, serve it with vegetables and an egg or extra cheese.
Yes, bake Baked oat toast ahead, cool it, and refrigerate it in a sealed container. Reheat it in an oven or pan to restore some crispness; microwaving tends to leave it softer.
No, Baked oat toast is an oat-based mixture baked into a sliceable base, while regular toast is bread that has been toasted. The two differ in texture and flavor, and Baked oat toast does not need a bread slice.
Vitamins
B12
0.62µg · 26% DV
Biotin
7.1µg · 24% DV
B2
0.25mg · 19% DV
B1
0.21mg · 18% DV
Minerals
Manganese
1.08mg · 47% DV
Phosphorus
245mg · 35% DV
Selenium
18µg · 33% DV
Copper
0.16mg · 18% DV
Sodium
338mg · 15% DV
Potassium ⭐
186mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 194 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Baked oat toast is a home-style savoury bake made by combining oats with toast-style ingredients and cooking the mixture in the oven. It is a modern, adaptable recipe rather than a dish with one established place of origin. Served warm, it has a lightly browned outside and a soft, substantial centre. It works for breakfast or brunch, or as a quick lunch; fresh tomatoes, greens or a simple salad make natural accompaniments.
Oats give it a useful mix of protein and fibre: a 100 g portion provides 10.8 g of protein. For a lighter plate, serve it with plenty of vegetables and keep the toppings simple.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.65g
MONOUNSATURATED
2.36g
POLYUNSATURATED
1.27g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.