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Healthy toast made with low-calorie bread and cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Fit bread cheese toast (90 g) has 189 calories. That works out to 210 calories per 100 g. It contains 22.5 g of carbs, 11.7 g of protein, 5.4 g of fat and 3.6 g of fiber. Its 144 mg of Phosphorus covers 21% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 90 g
189
KCAL / 90G
Carbs
22.5g
· 8% DV
Protein
11.7g
· 23% DV
Fat
5.4g
· 7% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 25% · Fat 26%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.05 g | |
| Sodium | 387 mg | 17% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 3.6 g | 13% |
| Protein | 11.7 g | 23% |
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) | 90 g | 189 kcal |
| 1 slice (thin) | 45 g | 95 kcal |
| 1 piece (small) | 60 g | 126 kcal |
| 1 slice (thick) | 65 g | 137 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 100 g | 210 kcal |
| 1 piece (large) | 130 g | 273 kcal |
| 2 piece (double) | 180 g | 378 kcal |
Calculated from 210 calories per 100 g.
To make fit bread cheese toast, place grated or sliced cheese between two slices of fit bread and toast until the cheese melts. A thin coating of butter on the outside helps the bread brown, but is optional.
A mild, semi-hard cheese melts well in fit bread cheese toast. Grating it helps it melt evenly and spread through the sandwich. Aged cheese gives a stronger, saltier flavor, but may not become as soft and stretchy.
Yes, fit bread cheese toast cooks well in a pan. Use medium-low heat and cover the pan briefly so the cheese melts before the bread gets too dark; flip the sandwich once to brown both sides.
Fit bread cheese toast can turn soggy when the bread is overfilled or wet ingredients release moisture inside. Pat vegetables dry, use only a little tomato, and toast the sandwich soon after assembling it rather than letting it sit.
Preheat the toaster or pan before cooking fit bread cheese toast, and avoid adding too much filling. Serve it as soon as the cheese melts; covering or stacking hot toast traps steam and softens the crust.
You can add sliced tomato, mushrooms, peppers, or spinach to fit bread cheese toast. Cook watery vegetables first or pat them dry, and keep the filling modest so the bread can toast properly and the cheese holds everything together.
Fit bread cheese toast can fit into a weight-loss eating plan, but the name alone does not make it a weight-loss food. Pair it with vegetables and choose a filling amount that keeps the meal satisfying without adding unnecessary extras.
Yes, you can cook fit bread cheese toast in an air fryer. Place the assembled sandwich in a single layer and check it early, since air fryers vary; secure the top slice with a toothpick if the fan might move it.
You can assemble fit bread cheese toast shortly before cooking, but avoid storing it assembled for long because moisture from the filling can soften the bread. Cooked leftovers keep refrigerated in a covered container and regain some crispness when reheated in a pan.
Fit bread cheese toast pairs well with a simple salad, sliced vegetables, or soup. Fresh sides balance the rich, melted cheese, while a tomato-based soup makes it a more filling lunch.
Vitamins
B12
0.45µg · 19% DV
B2
0.19mg · 15% DV
B1
0.16mg · 13% DV
B5
0.54mg · 11% DV
Minerals
Phosphorus
144mg · 21% DV
Calcium
198mg · 20% DV
Sodium
387mg · 17% DV
Manganese
0.36mg · 16% DV
Potassium ⭐
108mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 189 calories in 1 piece (medium) (90 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.
Fit bread cheese toast is made by sandwiching kaşar, a mild Turkish semi-hard cheese, between slices of fit-style bread and toasting it until the bread is crisp and the cheese melts. It is an easy homemade option for breakfast or a quick meal, and the exact bread can vary by brand or recipe.
Expect a crunchy outside and a soft, savoury centre. In Turkey, it is commonly eaten at breakfast or alongside tea; elsewhere, serve it as a simple lunch with salad or sliced vegetables. Each 100 g provides 13 g of protein and 4 g of fibre. Toasting it without extra butter or oil keeps the preparation lighter.
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.52g
MONOUNSATURATED
1.53g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.