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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Full-fat Kashar rye toast (120 g) has 361 calories. That works out to 301 calories per 100 g. It contains 33.7 g of carbs, 18.2 g of protein, 17.3 g of fat and 4.9 g of fiber. Its 372 mg of Phosphorus covers 53% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 120 g
361
KCAL / 120G
Carbs
33.7g
· 12% DV
Protein
18.2g
· 36% DV
Fat
17.3g
· 22% 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 37% · Protein 20% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 361 kcal | |
| Total fat | 17.3 g | 22% |
| Saturated fat | 9.72 g | 49% |
| Trans fat | 0.42 g | |
| Sodium | 708 mg | 31% |
| Total carbohydrate | 33.7 g | 12% |
| 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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 361 kcal |
| 1 slice (thin) | 35 g | 105 kcal |
| 1 slice (thick) | 50 g | 151 kcal |
| 1 piece (small) | 75 g | 226 kcal |
| 100 g | 100 g | 301 kcal |
| 1 piece (large) | 150 g | 452 kcal |
| 1 serving (double) | 180 g | 542 kcal |
| 1 serving (triple) | 240 g | 722 kcal |
Calculated from 301 calories per 100 g.
Make Full-fat Kashar rye toast by placing Kashar between slices of rye bread and toasting until the bread is crisp and the cheese melts. Preheat the toaster or pan first; steady heat helps the cheese melt before the rye bread gets too dark.
Full-fat Kashar rye toast is made with rye bread and Kashar cheese, a Turkish cheese that melts when heated. Some versions add tomato, pepper, or herbs, but keeping the filling simple helps the toast hold together and lets the cheese’s flavor stand out.
For a similar melt, use mild cheddar or another semi-hard cheese in Full-fat Kashar rye toast. The flavor will not be identical: Kashar has its own mild, milky taste, while aged cheddar is sharper. Choose a cheese that melts well rather than a crumbly one.
To stop cheese leaking from Full-fat Kashar rye toast, keep the slices inside the bread’s edges and avoid overfilling. Press the bread gently closed before cooking, and use medium heat so the cheese melts without bubbling out before the bread is toasted.
A sandwich press is convenient for Full-fat Kashar rye toast because it browns both sides while melting the cheese. A covered pan also works: cook over medium-low heat and turn the toast once, so the rye bread browns without burning.
Yes, you can freeze Full-fat Kashar rye toast, preferably before toasting and wrapped tightly so the bread does not dry out. Toast it from frozen on a lower setting or thaw it in the refrigerator first; assembled toast may be less crisp after reheating.
Reheat leftover Full-fat Kashar rye toast in a toaster oven, sandwich press, or covered pan until hot throughout. A microwave warms it quickly but makes the rye bread soft, so finish it in a dry pan or toaster if you want a crisp exterior.
Full-fat Kashar rye toast pairs well with a fresh salad, sliced tomatoes, or soup. For a simple breakfast, serve it with fruit or eggs; choose a lighter, fresh side to balance the rich melted cheese and dense rye bread.
Yes, tomato can go in Full-fat Kashar rye toast if you use a thin slice and remove excess seeds and juice. Patting the tomato dry also helps, and placing it between the cheese and bread reduces direct moisture on the rye.
Full-fat Kashar rye toast works for either breakfast or lunch because it is easy to serve as a hot sandwich. Add salad or vegetables at lunch, or pair it with eggs or fruit at breakfast to make the meal more varied.
Vitamins
B12
0.86µg · 36% DV
B1
0.34mg · 28% DV
B2
0.35mg · 27% DV
B3
3.72mg · 23% DV
Minerals
Phosphorus
372mg · 53% DV
Selenium
26µg · 47% DV
Calcium
468mg · 47% DV
Manganese
1.01mg · 44% DV
Sodium
708mg · 31% DV
Potassium ⭐
270mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 361 calories in 1 serving (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.
Full-fat Kashar rye toast is made by sandwiching Kashar, a Turkish semi-hard cheese, between slices of rye bread and toasting them until the bread is crisp and the cheese melts. The bread’s earthy, slightly tangy flavour complements the cheese’s savoury richness. It can be prepared in a pan or sandwich press.
In Turkey, it is commonly eaten hot at breakfast or as a quick snack, often alongside tea. Elsewhere, it works well as a simple lunch or light supper. It provides protein and calcium, with 15.2 g of protein per 100 g. Add sliced tomato, cucumber or salad greens for freshness, or use a little less cheese for a lighter toast.
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
9.72g
MONOUNSATURATED
4.92g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.