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Canteen cheese and tomato toast Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Canteen cheese and tomato toast (160 g) has 445 calories. That works out to 278 calories per 100 g. It contains 48.6 g of carbs, 19.4 g of protein, 19.4 g of fat and 3.4 g of fiber. Its 35.2 µg of Selenium covers 64% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Canteen cheese and tomato toast Nutrition Facts
Selected: 1 serving (medium) · 160 g
445
KCAL / 160G
Carbs
48.6g
· 18% DV
Protein
19.4g
· 39% DV
Fat
19.4g
· 25% DV
Fiber
3.4g
· 12% 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%
Canteen cheese and tomato toast nutrition facts table · 1 serving (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 445 kcal | |
| Total fat | 19.4 g | 25% |
| Saturated fat | 9.76 g | 49% |
| Trans fat | 0.35 g | |
| Sodium | 808 mg | 35% |
| Total carbohydrate | 48.6 g | 18% |
| Fiber | 3.4 g | 12% |
| Protein | 19.4 g | 39% |
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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How Many Calories in 1 Serving of Canteen cheese and tomato toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 160 g | 445 kcal |
| 1 piece (half) | 90 g | 250 kcal |
| 100 g | 100 g | 278 kcal |
| 1 serving (small) | 120 g | 334 kcal |
| 1 pack (medium) | 170 g | 473 kcal |
| 2 piece (whole) | 180 g | 500 kcal |
| 1 serving (large) | 220 g | 612 kcal |
| 1 serving (double) | 280 g | 778 kcal |
Calculated from 278 calories per 100 g.
Frequently Asked Questions About Canteen cheese and tomato toast
What is canteen cheese and tomato toast?
Canteen cheese and tomato toast is a toasted sandwich made with cheese and tomato between slices of bread. The cheese melts as the bread browns, while the tomato adds moisture and a fresh, slightly tangy contrast.
How do you make canteen cheese and tomato toast at home?
Layer thin tomato slices and sliced cheese between two pieces of bread, then toast until the bread is browned and the cheese has melted. Keep the tomato away from the edges so its juice is less likely to make the sandwich soggy.
Why does canteen cheese and tomato toast get soggy?
Canteen cheese and tomato toast gets soggy when tomato juice soaks into the bread. Use thin slices, remove especially watery seeds if needed, and toast the sandwich soon after assembling it rather than letting it sit.
What cheese works best in canteen cheese and tomato toast?
A mild cheese that melts smoothly works best in canteen cheese and tomato toast. Thin slices melt more evenly than a thick block, and a strongly aged, dry cheese may not give the soft, stretchy filling associated with a canteen-style toastie.
What bread should I use for canteen cheese and tomato toast?
Use sturdy sandwich or toast bread for canteen cheese and tomato toast so it holds the filling without collapsing. Very thin, soft bread can turn limp from the tomato, while a slightly firmer slice browns well and is easier to handle.
Can you make canteen cheese and tomato toast without a sandwich press?
Yes, you can make canteen cheese and tomato toast in a skillet. Cook it over medium-low heat and press it gently with a spatula, turning once so the bread browns while the cheese melts without burning.
Can you make canteen cheese and tomato toast ahead of time?
It is best to assemble canteen cheese and tomato toast just before cooking, since tomato releases liquid as it rests against bread. If you need to prep ahead, keep the tomato slices separate and add them right before toasting.
How should you reheat canteen cheese and tomato toast?
Reheat canteen cheese and tomato toast in a skillet or sandwich press to bring back some crispness while melting the filling. A microwave heats it quickly but usually leaves the bread soft, so use one only when texture is not a priority.
What goes well with canteen cheese and tomato toast?
Canteen cheese and tomato toast pairs well with a simple green salad, vegetable soup, or fresh fruit. These sides add freshness and make it a more complete meal without competing with the melted cheese and tomato.
Canteen cheese and tomato toast Vitamins & Minerals
Vitamins
B12
0.99µg · 41% DV
B1
0.43mg · 36% DV
B2
0.38mg · 29% DV
B3
4.32mg · 27% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
368mg · 53% DV
Calcium
472mg · 47% DV
Sodium
808mg · 35% DV
Potassium ⭐
296mg · 9% DV
Canteen cheese and tomato toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Canteen cheese and tomato toast
To burn the 445 calories in 1 serving (medium) (160 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.
What is Canteen cheese and tomato toast?
Canteen cheese and tomato toast is a Turkish toasted sandwich, usually made with sliced bread, kaşar—a mild, semi-hard Turkish cheese—and fresh tomato. It is a familiar quick option in school and workplace canteens, and is easy to make at home.
Served hot, it has crisp bread around melted, savoury cheese and juicy tomato. In Turkey it works as a quick breakfast, snack or light lunch, often enjoyed with tea or ayran; elsewhere, it fits naturally into a simple lunch or casual supper. The bread provides much of its carbohydrate, while the cheese contributes protein and calcium. Add a side salad or some greens for a fresher, more balanced plate.
How Nutritious Is Canteen cheese and tomato toast?
Nutrient density
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.
Satiety score
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.
Is Canteen cheese and tomato toast Processed?
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.
Does Canteen cheese and tomato toast Contain Allergens?
Contains these allergens:
Which Diets Is Canteen cheese and tomato toast Good For?
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
Canteen cheese and tomato toast Fat Profile
SATURATED
9.76g
MONOUNSATURATED
5.36g
POLYUNSATURATED
2.24g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.