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Whole wheat toast topped with fresh blueberries, source of fiber and antioxidants, popular for breakfast
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Blueberry toast (50 g) has 90 calories. That works out to 180 calories per 100 g. It contains 17 g of carbs, 2.6 g of protein, 1.1 g of fat and 2.3 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 50 g
90
KCAL / 50G
Carbs
17g
· 6% DV
Protein
2.6g
· 5% DV
Fat
1.1g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 12% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 17 g | 6% |
| Fiber | 2.3 g | 8% |
| Protein | 2.6 g | 5% |
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 slice (medium) | 50 g | 90 kcal |
| 1 slice (thin) | 35 g | 63 kcal |
| 1 slice (chopped) | 40 g | 72 kcal |
| 1 slice (grated) | 50 g | 90 kcal |
| 1 piece (small) | 60 g | 108 kcal |
| 1 slice (thick) | 70 g | 126 kcal |
| 1 piece (large) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 2 slice (double) | 100 g | 180 kcal |
| 1 serving (jumbo) | 120 g | 216 kcal |
Calculated from 180 calories per 100 g.
To make blueberry toast, toast a sturdy slice of bread, spread it with cream cheese, yogurt, or nut butter, and add fresh blueberries. Putting a spread between the bread and fruit helps keep the berries in place.
Whole-wheat or sourdough bread works well for blueberry toast because a sturdy slice can hold the fruit and spread without collapsing. Toast it until crisp, especially if you plan to add juicy or thawed berries.
Yes, you can use frozen blueberries on blueberry toast. Thaw and drain them first, or warm them briefly into a thick topping; adding them frozen or watery can make the bread soggy.
Keep blueberry toast crisp by toasting the bread well and adding the berries just before eating. A thin layer of nut butter or thick yogurt between the toast and fruit can also slow moisture from soaking into the bread.
Cream cheese, Greek yogurt, almond butter, cinnamon, and lemon zest all pair well with blueberry toast. Choose one creamy base, then add the berries; too many wet toppings can make the toast difficult to eat.
Yes, blueberry toast can be made savory with goat cheese or cream cheese, a little black pepper, and fresh thyme. Skip honey and other sweet toppings so the berries’ sweetness does not overwhelm the savory flavors.
Blueberry toast can be a convenient breakfast, especially when you add a protein-rich topping such as Greek yogurt, cottage cheese, or nut butter. That makes it more substantial than toast topped with fruit alone.
It is better not to assemble blueberry toast ahead of time because the berries release moisture and soften the bread. Toast the bread in advance, then add the spread and blueberries just before serving.
Spread a thin layer of cream cheese over freshly toasted bread, then add washed and dried blueberries. For a brighter flavor, finish with lemon zest; adding the berries after spreading keeps them from rolling off.
Yes, homemade blueberry toast lets you choose the bread and use whole fresh fruit rather than a prepared fruit topping. The toast still uses processed bread, but making it at home gives you control over the ingredients and additions.
Vitamins
Vitamin K
8.5µg · 7% DV
B1
0.06mg · 5% DV
B3
0.6mg · 4% DV
Vitamin E
0.55mg · 4% DV
Minerals
Manganese
0.24mg · 10% DV
Copper
0.05mg · 6% DV
Selenium
3µg · 5% DV
Sodium
105mg · 5% DV
Potassium ⭐
60mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 90 calories in 1 slice (medium) (50 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.
Blueberry toast is a simple breakfast or snack made by topping toasted whole-wheat bread with fresh blueberries. It is an easy home-prepared combination rather than a dish tied to one particular culinary tradition, and works well when you want fruit with your toast.
The crisp bread contrasts with the berries’ juicy texture and gently tart flavour. Enjoy it on its own, or add plain yoghurt for a more filling breakfast. Most of its carbohydrates come from the bread; whole wheat contributes fibre, while blueberries add fibre and antioxidant compounds. For a lighter topping, use the berries as they are instead of adding honey or sugar.
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 3
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.2g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.