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Vegetable, fiber-rich, breakfast, with toast bread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Carrot potato toast (110 g) has 160 calories. That works out to 145 calories per 100 g. It contains 28.1 g of carbs, 3.5 g of protein, 3 g of fat and 3.4 g of fiber. Its 418 µg of Vitamin A covers 46% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 110 g
160
KCAL / 110G
Carbs
28.1g
· 10% DV
Protein
3.5g
· 7% DV
Fat
3g
· 4% 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 73% · Protein 9% · Fat 18%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.55 g | 3% |
| Trans fat | 0 g | |
| Sodium | 286 mg | 12% |
| Total carbohydrate | 28.1 g | 10% |
| Fiber | 3.4 g | 12% |
| Protein | 3.5 g | 7% |
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) | 110 g | 160 kcal |
| 1 slice (thin) | 40 g | 58 kcal |
| 1 slice (half) | 55 g | 80 kcal |
| 1 piece (small) | 80 g | 116 kcal |
| 1 slice (thick) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (medium) | 120 g | 174 kcal |
| 1 piece (large) | 150 g | 218 kcal |
| 2 piece (double) | 220 g | 319 kcal |
Calculated from 145 calories per 100 g.
Carrot potato toast is made by putting a seasoned carrot-and-potato filling between bread slices and toasting until crisp. Cook and mash the potato first, mix it with grated carrot, then spread the filling in a thin, even layer so the bread seals.
Yes, carrot potato toast can be cooked in an air fryer. Assemble and lightly press the sandwich so the filling stays inside, then cook until the bread is browned and the centre is hot; check it early, since air fryers vary.
Yes, carrot potato toast can be frozen, though the bread may soften after thawing. Cool it completely, wrap individual pieces, and freeze; reheat from frozen in an oven or air fryer rather than thawing it on the counter.
Yes, leftover mashed potatoes work well in carrot potato toast. Mix them with grated carrot and seasoning, but use a fairly firm mash; loose, buttery mash can make the bread damp and cause the filling to squeeze out.
To keep carrot potato toast crisp, remove excess moisture from the grated carrot and avoid overfilling the bread. Toast it in a preheated press or pan, and serve soon after cooking instead of stacking hot pieces.
No, carrot potato toast does not need cheese; the potato helps hold the filling together. Add grated cheese if you want a richer, melty centre, or leave it out and season the vegetables well.
Sandwich bread is the easiest choice for carrot potato toast because its even slices close neatly around the filling. Whole-wheat bread also works; choose sturdy slices if the vegetable mixture is moist, so the sandwich does not tear.
Carrot potato toast pairs well with a simple salad, sliced vegetables, or yogurt. For a larger brunch, serve it with eggs or fruit; its savoury vegetable filling already makes it more substantial than plain toast.
Yes, you can prepare the carrot-and-potato filling for carrot potato toast ahead of time and refrigerate it in a sealed container. Assemble and toast the sandwiches just before serving, since filled bread can absorb moisture and turn soft.
Yes, carrot potato toast can work in a child’s lunchbox if it is cooled before packing and cut into easy-to-hold pieces. Pack it separately from wet foods, which can make the toasted bread soggy.
Vitamins
Vitamin A
418µg · 46% DV
B6
0.2mg · 12% DV
B1
0.1mg · 8% DV
Vitamin C
7.37mg · 8% DV
Minerals
Sodium
286mg · 12% DV
Copper
0.1mg · 11% DV
Potassium ⭐
286mg · 8% DV
Phosphorus
57mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 160 calories in 1 piece (medium) (110 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.
Carrot potato toast is a toasted bread dish topped or filled with carrot and potato, usually grated or mashed and softened before cooking. The vegetables bring gentle sweetness and a tender, hearty centre, while the bread turns crisp in a toaster or pan. Recipes vary, with seasoning or a little cheese sometimes added; the name describes the ingredients rather than a single fixed regional recipe.
Serve it hot for breakfast, as a quick snack, or alongside soup or salad for a light meal. It offers some fibre from the vegetables and is mostly carbohydrate from the bread and potato; a 100 g portion has 3.1 g of fibre. For a lighter version, cook the vegetables with little oil and choose whole-grain bread. A spoonful of yoghurt or a crisp salad makes a fresh accompaniment.
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
0.55g
MONOUNSATURATED
0.77g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.