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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Buckwheat cheese olive toast (150 g) has 420 calories. That works out to 280 calories per 100 g. It contains 46.8 g of carbs, 18.6 g of protein, 18.5 g of fat and 6.1 g of fiber. Its 427.5 mg of Phosphorus covers 61% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
420
KCAL / 150G
Carbs
46.8g
· 17% DV
Protein
18.6g
· 37% DV
Fat
18.5g
· 24% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 17% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 420 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 9.15 g | 46% |
| Trans fat | 0.18 g | |
| Sodium | 765 mg | 33% |
| Total carbohydrate | 46.8 g | 17% |
| Fiber | 6.1 g | 22% |
| Protein | 18.6 g | 37% |
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 serving (medium) | 150 g | 420 kcal |
| 1 slice (thin) | 35 g | 98 kcal |
| 1 slice (thick) | 50 g | 140 kcal |
| 1 piece (half) | 75 g | 210 kcal |
| 100 g | 100 g | 280 kcal |
| 1 serving (small) | 120 g | 336 kcal |
| 2 piece (whole) | 150 g | 420 kcal |
| 1 serving (large) | 210 g | 588 kcal |
Calculated from 280 calories per 100 g.
To make buckwheat cheese olive toast, sandwich sliced or grated melting cheese and pitted, chopped olives between two slices of buckwheat bread. Toast it in a preheated sandwich press until the bread is crisp and the cheese has melted.
A mild, good-melting cheese works best in buckwheat cheese olive toast. The Turkish-style version uses kaşar, a mild melting cheese; grate or thinly slice it so it melts evenly, and go easy on added salt because olives are already salty.
Yes, buckwheat cheese olive toast is usually made with bread containing buckwheat flour. Buckwheat breads vary in texture, so choose slices sturdy enough to hold the cheese and olives without splitting in the press.
Dry the chopped olives before adding them to buckwheat cheese olive toast, since brine can make the bread damp. Keep watery fillings such as fresh tomato to a minimum, and toast the sandwich soon after assembling it.
Yes, cook buckwheat cheese olive toast in a covered skillet over low to medium heat. Turn it when the first side is golden, then cook until the cheese melts; gentle heat helps the filling warm through before the bread gets too dark.
Both black and green olives work in buckwheat cheese olive toast. Remove the pits and chop the olives into small pieces so they spread through the filling and the sandwich is easy to bite.
Thin slices of tomato or pepper, or a pinch of dried oregano, can complement buckwheat cheese olive toast. Add only a little extra filling so the sandwich closes properly and the cheese can hold the ingredients together as it melts.
It is better to assemble buckwheat cheese olive toast just before cooking, because the olives can dampen the bread if it sits. Refrigerate cooked leftovers in a covered container and reheat them in a sandwich press until hot and crisp.
Serve buckwheat cheese olive toast with a crisp green salad, sliced vegetables, or soup. These sides add freshness alongside the salty olives and melted cheese without making the toast itself soggy.
Cheese usually leaks from buckwheat cheese olive toast when the filling reaches the edges or the sandwich is overfilled. Leave a narrow border around the bread, use evenly distributed cheese, and avoid pressing the sandwich too hard.
Vitamins
B12
0.98µg · 41% DV
B2
0.45mg · 35% DV
Biotin
7.8µg · 26% DV
B1
0.24mg · 20% DV
Minerals
Phosphorus
428mg · 61% DV
Manganese
1.08mg · 47% DV
Calcium
458mg · 46% DV
Copper
0.41mg · 46% DV
Sodium
765mg · 33% DV
Potassium ⭐
368mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 420 calories in 1 serving (medium) (150 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.
Buckwheat cheese olive toast layers buckwheat bread with cheese and olives, then cooks it until the bread is crisp and the cheese melts. It is a modern take on the toasted sandwiches popular in Turkey, rather than a dish with one fixed traditional recipe. The name may suggest any cheese, but Turkish kaşar—a mild, semi-hard cheese—is a natural choice for this style of toast.
The salty olives balance the creamy cheese, making it an easy breakfast or quick lunch; in Turkey, it is often enjoyed with tea. It provides protein and calcium, while buckwheat adds some fibre. Serve it with tomatoes or a simple salad, or use a little less cheese if you’d prefer a lighter toast.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
9.15g
MONOUNSATURATED
5.7g
POLYUNSATURATED
1.88g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.