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Nutritious toast made with oat bread and cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 3.6 g | 18% |
| Trans fat | 0.04 g | |
| Sodium | 312 mg | 14% |
| Total carbohydrate | 25.6 g | 9% |
| Fiber | 2.8 g | 10% |
| Protein | 8.8 g | 18% |
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) | 80 g | 208 kcal |
| 1 slice (thin) | 40 g | 104 kcal |
| 1 piece (extra small) | 40 g | 104 kcal |
| 1 piece (small) | 60 g | 156 kcal |
| 1 slice (thick) | 60 g | 156 kcal |
| 100 g | 100 g | 260 kcal |
| 1 serving (whole) | 100 g | 260 kcal |
| 1 piece (large) | 120 g | 312 kcal |
| 2 piece (double) | 160 g | 416 kcal |
| 1 piece (jumbo) | 200 g | 520 kcal |
Calculated from 260 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 208 calories in 1 piece (medium) (80 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.
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.
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
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
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.