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A slice of golden-brown oat bread topped with pale, melted cheese, its surface lightly toasted and flecked with visible oats.

Cheese oat toast Calories

Nutritious toast made with oat bread and cheese

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

260kcal

GI

55medium

POTASSIUM · 100 G

160mg

FIBER · 100 G

3.5g

Quick answer

1 piece (medium) of Cheese oat toast (80 g) has 208 calories. That works out to 260 calories per 100 g. It contains 25.6 g of carbs, 8.8 g of protein, 7.2 g of fat and 2.8 g of fiber. Its 0.6 µg of B12 covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Cheese oat toast Nutrition Facts

Selected: 1 piece (medium) · 80 g

208

KCAL / 80G

Carbs

25.6g

· 9% DV

Protein

8.8g

· 18% DV

Fat

7.2g

· 9% DV

Fiber

2.8g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 51% · Protein 17% · Fat 32%

Cheese oat toast nutrition facts table · 1 piece (medium) (80 g)

NutrientAmount% DV
Calories208 kcal
Total fat7.2 g9%
Saturated fat3.6 g18%
Trans fat0.04 g
Sodium312 mg14%
Total carbohydrate25.6 g9%
Fiber2.8 g10%
Protein8.8 g18%

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 Medium Cheese oat toast?

ServingAmountCalories
1 piece (medium)80 g208 kcal
1 slice (thin)40 g104 kcal
1 piece (extra small)40 g104 kcal
1 piece (small)60 g156 kcal
1 slice (thick)60 g156 kcal
100 g100 g260 kcal
1 serving (whole)100 g260 kcal
1 piece (large)120 g312 kcal
2 piece (double)160 g416 kcal
1 piece (jumbo)200 g520 kcal

Calculated from 260 calories per 100 g.

Frequently Asked Questions About Cheese oat toast

How do you make cheese oat toast?

Make cheese oat toast by placing cheese between slices of oat bread and heating it in a sandwich press or skillet until the bread is crisp and the cheese melts. Add sliced tomato or greens if you like, but avoid overfilling it.

What cheese works best in cheese oat toast?

Cheddar melts smoothly and gives cheese oat toast a familiar savory flavor. Mozzarella also melts well, while feta tends to stay crumbly; combine feta with a melting cheese if you want both a tangy taste and a gooey center.

Can you make cheese oat toast in a pan?

Yes, cheese oat toast cooks well in a skillet. Use medium heat and cover the pan briefly so the cheese melts before the bread gets too dark. Press the sandwich gently rather than squeezing filling out at the edges.

What can you add to cheese oat toast?

Tomato, spinach, sliced peppers, or herbs can add flavor to cheese oat toast. Keep juicy fillings modest and pat them dry first, since excess moisture can make the oat bread soggy before the cheese has melted.

Why does cheese oat toast get soggy?

Cheese oat toast usually gets soggy when wet fillings release liquid or the sandwich is wrapped while still hot. Use dry vegetables, toast it until crisp, and let it sit uncovered briefly before packing or serving.

How do you stop cheese from leaking out of cheese oat toast?

Leave a small border around the bread when adding cheese to cheese oat toast, and avoid overfilling it. Cook over medium heat and turn the sandwich once the bread has browned enough to hold together.

Can you make cheese oat toast without a sandwich maker?

Yes, a skillet works well for cheese oat toast if you do not have a sandwich maker. Toast both sides over medium heat, covering the pan for a short time to help the center warm through and the cheese melt.

What should you serve with cheese oat toast?

Serve cheese oat toast with a simple salad, sliced fruit, or soup, depending on whether you want a light breakfast or a fuller meal. Fresh vegetables are a particularly easy match for its warm, savory filling.

Can you prepare cheese oat toast ahead of time?

It is better to cook cheese oat toast just before eating because the bread loses its crispness as it sits. Refrigerate leftovers in a covered container and reheat them in a skillet or toaster oven; avoid leaving a cheese-filled sandwich at room temperature for long.

Is cheese oat toast filling enough for breakfast?

Cheese oat toast can make a satisfying breakfast because it combines bread with cheese, which provides protein. Add fruit or vegetables if you want a more substantial meal, or pair it with another protein-rich food when you need a longer-lasting breakfast.

Cheese oat toast Vitamins & Minerals

Vitamins

B12

0.56µg · 23% DV

B2

0.18mg · 14% DV

B1

0.14mg · 12% DV

Vitamin A

96µg · 11% DV

Minerals

Phosphorus

136mg · 19% DV

Calcium

168mg · 17% DV

Manganese

0.34mg · 15% DV

Sodium

312mg · 14% DV

Potassium ⭐

128mg · 4% DV

Cheese oat toast Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

12.8
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cheese oat toast

To burn the 208 calories in 1 piece (medium) (80 g):

🚶

51min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

28min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Cheese oat toast?

Cheese oat toast is made by filling slices of oat bread with cheese and toasting them until crisp outside and soft inside. It is a simple, contemporary way to use oat bread rather than a dish tied to one particular regional tradition. The flavour depends on the cheese: it can be mild and creamy or more savoury, while the toasted bread adds a gently nutty taste.

Serve it warm for breakfast or a quick lunch, perhaps with fruit or a side salad. It offers carbohydrates along with protein, and provides 3.5 g of fibre per 100 g. For a lighter, more balanced plate, add fresh vegetables and use a moderate amount of cheese.

How Nutritious Is Cheese oat toast?

Nutrient density

Medium

55/ 100

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

48/ 100

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 Cheese oat 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 Cheese oat toast Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Cheese oat 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

Cheese oat toast Fat Profile

SATURATED

3.6g

MONOUNSATURATED

2.16g

POLYUNSATURATED

0.88g

⚖️

Omega 6:3 ratio 8.7:1

Above the ideal 4:1 (8.7:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.