1 piece (medium) of Fat-free cheese toast (90 g) has 189 calories. That works out to 210 calories per 100 g. It contains 25.2 g of carbs, 13.5 g of protein, 2.3 g of fat and 2 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

Fat-free cheese toast Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

28g

· 10% DV

Protein

15g

· 30% DV

Fat

2.5g

· 3% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 58% · Protein 31% · Fat 11%

Fat-free cheese toast Vitamins & Minerals

Vitamins

B12

0.8µg · 33% DV

0.22mg · 17% DV

0.6mg · 12% DV

0.13mg · 11% DV

Minerals

Calcium

320mg · 32% DV

Phosphorus

210mg · 30% DV

Sodium

480mg · 21% DV

Selenium

8µg · 15% DV

How Nutritious Is Fat-free cheese toast?

Nutrient density

Medium

45/ 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

53/ 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.

Fat-free cheese toast Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Fat-free cheese toast

To burn the 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

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

Is Fat-free cheese 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 Fat-free cheese 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 Fat-free cheese 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

Fat-free cheese toast Fat Profile

SATURATED

1.2g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 4.3:1

Above the ideal 4:1 (4.3:1).

Compare Fat-free cheese toast

🥪vs🧴

Fat-free cheese toast vs Hawthorn Vinegar192 kcal more per 100 g

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Fat-free cheese toast vs TantuniSame calories per 100 g

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Fat-free cheese toast vs Chicken Wrap15 kcal more per 100 g

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Fat-free cheese toast vs Protein Bar140 kcal fewer per 100 g

→

Foods Similar to Fat-free cheese toast

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Fat-free cheese toast

How many calories are in fat-free cheese toast?

Fat-free cheese toast provides 210 calories per 100 g. A 100 g serving contains 15 g of protein, 28 g of carbohydrates, and 2.5 g of fat.

Is fat-free cheese toast suitable for a vegetarian diet?

Yes, fat-free cheese toast is listed as compatible with vegetarian diets. It is also compatible with omnivore, Mediterranean, and flexitarian eating patterns, but contains gluten and dairy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026