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A slice of whole-wheat bread with a brown, grain-speckled crust is topped with pale golden melted cheese, lightly browned and bubbling in places.
💪High Protein

Cheese toast on whole wheat bread Calories

Toasted whole wheat bread with melting cheese; provides protein, calcium, and moderate fiber.

CALORIES · 100 G

312kcal

GI

52medium

POTASSIUM · 100 G

210mg

FIBER · 100 G

4.1g

Quick answer

1 piece (medium) of Cheese toast on whole wheat bread (120 g) has 374 calories. That works out to 312 calories per 100 g. It contains 29.8 g of carbs, 18.2 g of protein, 20.3 g of fat and 4.9 g of fiber. Its 342 mg of Phosphorus covers 49% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

Cheese toast on whole wheat bread Nutrition Facts

Selected: 1 piece (medium) · 120 g

374

KCAL / 120G

Carbs

29.8g

· 11% DV

Protein

18.2g

· 36% DV

Fat

20.3g

· 26% DV

Fiber

4.9g

· 18% DV

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

Calories come from: Carbs 32% · Protein 19% · Fat 49%

Cheese toast on whole wheat bread nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories374 kcal
Total fat20.3 g26%
Saturated fat10.32 g52%
Trans fat0.34 g
Sodium672 mg29%
Total carbohydrate29.8 g11%
Fiber4.9 g18%
Protein18.2 g36%

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 toast on whole wheat bread?

ServingAmountCalories
1 piece (medium)120 g374 kcal
1 slice (thin)30 g94 kcal
1 piece (quarter)30 g94 kcal
2 slice (thick)60 g187 kcal
1 piece (half)60 g187 kcal
1 piece (small)80 g250 kcal
100 g100 g312 kcal
1 piece (large)170 g530 kcal
1 serving (double)240 g749 kcal

Calculated from 312 calories per 100 g.

Frequently Asked Questions About Cheese toast on whole wheat bread

How do you make cheese toast on whole wheat bread?

Layer sliced or grated cheese between whole wheat bread, then toast it in a sandwich press or covered skillet until the bread is crisp and the cheese melts. Use moderate heat so the cheese has time to melt before the bread browns too much.

What cheese melts best in cheese toast on whole wheat bread?

Cheddar, mozzarella, and Monterey Jack all melt well in cheese toast on whole wheat bread. Grated cheese melts more evenly than a thick slice, while combining a flavorful cheese with mozzarella gives both taste and a stretchy texture.

Can you make cheese toast on whole wheat bread without a sandwich press?

Yes, you can make cheese toast on whole wheat bread in a skillet. Cook it over medium-low heat and cover the pan briefly to help the cheese melt; turn it once the underside is golden and crisp.

Why does cheese toast on whole wheat bread turn soggy?

Cheese toast on whole wheat bread can turn soggy when wet fillings release moisture or the bread is toasted too briefly. Pat juicy ingredients dry, use a modest amount, and let the finished toast rest briefly on a rack rather than a plate.

What can you add to cheese toast on whole wheat bread?

You can add sliced tomato, spinach, mushrooms, or caramelized onion to cheese toast on whole wheat bread. Cook watery vegetables first and pat them dry; this keeps the filling flavorful without making the bread damp.

What goes well with cheese toast on whole wheat bread?

Cheese toast on whole wheat bread pairs well with tomato soup, a green salad, or fresh fruit. Soup makes it a more substantial lunch, while salad adds a crisp contrast to the warm, melted cheese.

How do you keep cheese from leaking out of cheese toast on whole wheat bread?

To keep cheese inside cheese toast on whole wheat bread, leave a narrow border around the slices and avoid overfilling. Press the edges together gently before cooking, and keep the heat moderate so the bread seals as it browns.

Can you freeze cheese toast on whole wheat bread?

Yes, cheese toast on whole wheat bread can be frozen, though the bread may be less crisp after thawing. Cool it completely, wrap it airtight, and reheat it from frozen in an oven or toaster oven for a firmer texture.

Is cheese toast on whole wheat bread a good breakfast?

Yes, cheese toast on whole wheat bread can be a convenient breakfast, with protein from the cheese and fiber from the bread. Add fruit or vegetables for a more varied meal, especially if the toast is your main breakfast.

How do you reheat cheese toast on whole wheat bread without making it chewy?

Reheat cheese toast on whole wheat bread in a toaster oven, oven, or dry skillet rather than a microwave. These methods help restore the bread's crispness as the cheese warms; check it often to prevent the edges from overbrowning.

Cheese toast on whole wheat bread Vitamins & Minerals

Vitamins

B12

0.74µg · 31% DV

B2

0.35mg · 27% DV

B3

4.08mg · 26% DV

Biotin

7.2µg · 24% DV

Minerals

Phosphorus

342mg · 49% DV

Selenium

22µg · 40% DV

Calcium

382mg · 38% DV

Manganese

0.86mg · 37% DV

Sodium

672mg · 29% DV

Potassium ⭐

252mg · 7% DV

Cheese toast on whole wheat bread Glycemic Index

GLYCEMIC INDEX

52
Medium
0 Low5570100

GLYCEMIC LOAD

15.6
Medium

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

How to Burn Off Cheese toast on whole wheat bread

To burn the 374 calories in 1 piece (medium) (120 g):

🚶

93min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

51min

Cycling

🏊

44min

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 toast on whole wheat bread?

Cheese toast on whole wheat bread is a toasted sandwich filled with kaşar, a mild Turkish cheese that melts smoothly. In Turkey, it is commonly made in a sandwich press and eaten as a quick breakfast, snack or simple meal.

Serve it hot, while the cheese is still soft and stretchy; it pairs naturally with tea, or with a salad for a more substantial lunch. Whole wheat bread contributes fibre, while the cheese adds protein and calcium. Each 100 g provides 4.1 g of fibre. For a lighter plate, keep extra spreads modest and add fresh vegetables on the side.

How Nutritious Is Cheese toast on whole wheat bread?

Nutrient density

Medium

46/ 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

52/ 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 toast on whole wheat bread 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 toast on whole wheat bread 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 toast on whole wheat bread 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 toast on whole wheat bread Fat Profile

SATURATED

10.32g

MONOUNSATURATED

6.12g

POLYUNSATURATED

1.92g

⚖️

Omega 6:3 ratio 17.4:1

Above the ideal 4:1 (17.4:1).

Compare Cheese toast on whole wheat bread

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🧀vs🍫
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Foods Similar to Cheese toast on whole wheat bread

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🌯

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195 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.