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Toasted buckwheat bread with kasar cheese; provides protein and calcium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Buckwheat bread cheese toast (140 g) has 437 calories. That works out to 312 calories per 100 g. It contains 38.9 g of carbs, 21.3 g of protein, 21.8 g of fat and 4.8 g of fiber. Its 400.4 mg of Phosphorus covers 57% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 140 g
437
KCAL / 140G
Carbs
38.9g
· 14% DV
Protein
21.3g
· 43% DV
Fat
21.8g
· 28% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 19% · Fat 45%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 437 kcal | |
| Total fat | 21.8 g | 28% |
| Saturated fat | 11.34 g | 57% |
| Trans fat | 0.31 g | |
| Sodium | 767 mg | 33% |
| Total carbohydrate | 38.9 g | 14% |
| Fiber | 4.8 g | 17% |
| Protein | 21.3 g | 43% |
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) | 140 g | 437 kcal |
| 1 slice (thin) | 35 g | 109 kcal |
| 1 piece (half) | 70 g | 218 kcal |
| 2 slice (medium) | 70 g | 218 kcal |
| 100 g | 100 g | 312 kcal |
| 1 piece (small) | 110 g | 343 kcal |
| 4 slice (thick) | 140 g | 437 kcal |
| 1 serving (large) | 200 g | 624 kcal |
| 1 piece (jumbo) | 220 g | 686 kcal |
Calculated from 312 calories per 100 g.
Layer kasar, a Turkish semi-hard cheese, between slices of buckwheat bread and toast until the bread is golden and the cheese melts. Use moderate heat so the bread does not brown before the filling warms through.
Yes, buckwheat bread cheese toast usually has a nuttier, earthier bread flavor than toast made with white bread. That flavor pairs well with the mild, savory taste of melted kasar.
Thin tomato, sautéed mushrooms, or sliced peppers work well in buckwheat bread cheese toast. Keep wet fillings modest and pat them dry first, or the bread can turn soft instead of crisp.
Use sturdy, not overly thin slices and avoid overfilling buckwheat bread cheese toast. Handle the slices gently, then toast them until the cheese melts and helps hold the sandwich together.
Yes, cook buckwheat bread cheese toast in a covered skillet over medium-low heat. The lid traps warmth to melt the cheese; turn the sandwich once the underside is golden.
Kasar is the traditional choice for buckwheat bread cheese toast because it melts smoothly and has a mild, savory flavor. If you cannot find it, use another good-melting semi-hard cheese rather than a crumbly one.
Yes, cooked sucuk adds a spicy, savory flavor to buckwheat bread cheese toast. Cook it briefly first and drain excess fat, then add it with the cheese so the bread does not become greasy.
Yes, buckwheat bread cheese toast can make a filling hot breakfast. Add fresh vegetables or fruit on the side for freshness, rather than relying on the sandwich alone.
For a lighter buckwheat bread cheese toast, use a thinner layer of cheese, add vegetables, and toast the bread without buttering the outside. A sandwich press makes it crisp without extra cooking fat.
Refrigerate leftover buckwheat bread cheese toast in a covered container and eat it the next day. Reheat it in a skillet or sandwich press to bring back some crispness; a microwave tends to soften the bread.
Vitamins
B12
0.87µg · 36% DV
B2
0.41mg · 32% DV
B1
0.25mg · 21% DV
B3
3.36mg · 21% DV
Minerals
Phosphorus
400mg · 57% DV
Calcium
437mg · 44% DV
Selenium
20µg · 36% DV
Manganese
0.81mg · 35% DV
Sodium
767mg · 33% DV
Potassium ⭐
300mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 437 calories in 1 serving (medium) (140 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.
Buckwheat bread cheese toast is made by grilling slices of buckwheat bread with kaşar, a mild Turkish semi-hard cheese, until the bread is crisp and the cheese melts. Buckwheat is a seed rather than a wheat grain, and the bread may have a pleasantly earthy flavour.
It is best served hot, with a crisp outside and a soft, stretchy cheese filling. In Turkey, this style of toast is an easy breakfast or quick bite, often enjoyed with tea; elsewhere, it works just as well for lunch or a simple supper. The bread contributes fibre, while the cheese makes it a source of protein and calcium. Add fresh vegetables on the side for a lighter, more balanced meal.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
11.34g
MONOUNSATURATED
6.44g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.