Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Toasted whole wheat bread with melting cheese; provides protein, calcium, and moderate fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 374 kcal | |
| Total fat | 20.3 g | 26% |
| Saturated fat | 10.32 g | 52% |
| Trans fat | 0.34 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 29.8 g | 11% |
| Fiber | 4.9 g | 18% |
| Protein | 18.2 g | 36% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 374 kcal |
| 1 slice (thin) | 30 g | 94 kcal |
| 1 piece (quarter) | 30 g | 94 kcal |
| 2 slice (thick) | 60 g | 187 kcal |
| 1 piece (half) | 60 g | 187 kcal |
| 1 piece (small) | 80 g | 250 kcal |
| 100 g | 100 g | 312 kcal |
| 1 piece (large) | 170 g | 530 kcal |
| 1 serving (double) | 240 g | 749 kcal |
Calculated from 312 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 374 calories in 1 piece (medium) (120 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 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.
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
10.32g
MONOUNSATURATED
6.12g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.