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Whole wheat cheese toast Calories
Toasted whole wheat bread with cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat cheese toast (120 g) has 354 calories. That works out to 295 calories per 100 g. It contains 31 g of carbs, 17 g of protein, 18.5 g of fat and 5.5 g of fiber. Its 348 mg of Phosphorus covers 50% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat cheese toast Nutrition Facts
Selected: 1 serving (medium) · 120 g
354
KCAL / 120G
Carbs
31g
· 11% DV
Protein
17g
· 34% DV
Fat
18.5g
· 24% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 19% · Fat 46%
Whole wheat cheese toast nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 354 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 9.72 g | 49% |
| Trans fat | 0.34 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 31 g | 11% |
| Fiber | 5.5 g | 20% |
| Protein | 17 g | 34% |
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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How Many Calories in 1 Serving of Whole wheat cheese toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 354 kcal |
| 1 slice (thin) | 28 g | 83 kcal |
| 1 slice (thick) | 38 g | 112 kcal |
| 1 piece (half) | 60 g | 177 kcal |
| 2 slice (thick) | 76 g | 224 kcal |
| 100 g | 100 g | 295 kcal |
| 1 piece (whole) | 120 g | 354 kcal |
| 1 serving (large) | 160 g | 472 kcal |
Calculated from 295 calories per 100 g.
Frequently Asked Questions About Whole wheat cheese toast
How do you make whole wheat cheese toast?
Layer cheese between slices of whole wheat bread and cook the whole wheat cheese toast in a sandwich press or skillet until the bread is golden and the cheese has melted. Keep the filling away from the edges to limit cheese leakage.
What cheese melts best in whole wheat cheese toast?
Young cheddar or another mild, good-melting cheese works well in whole wheat cheese toast. A small amount of a sharper aged cheese can add flavor, but using only a dry, aged cheese may leave the filling less creamy.
Why does the cheese not melt in whole wheat cheese toast?
The cheese may not melt in whole wheat cheese toast if the bread browns before the center warms, or if the cheese is very cold or dry. Use moderate heat and thin cheese slices so the filling warms evenly.
Can you make whole wheat cheese toast in an air fryer?
Yes, you can make whole wheat cheese toast in an air fryer. Secure the top slice with a toothpick if the circulating air lifts it, and check early because bread can brown quickly while the cheese melts.
How do you keep whole wheat cheese toast from getting soggy?
Keep whole wheat cheese toast crisp by using a moderate amount of cheese and avoiding wet fillings such as juicy tomato slices inside the bread. Serve it soon after cooking rather than covering it, which traps steam.
What goes well with whole wheat cheese toast?
Whole wheat cheese toast pairs well with tomato soup, a green salad, or sliced fresh vegetables. Soup makes it a warm lunch, while a salad or vegetables keep the plate lighter without competing with the melted cheese.
Can whole wheat cheese toast be made in the oven?
Yes, whole wheat cheese toast can be made in the oven. Place the assembled sandwich on a baking tray and heat until the bread is toasted and the cheese melts; watch closely near the end to prevent over-browning.
How should you store leftover whole wheat cheese toast?
Refrigerate leftover whole wheat cheese toast in a covered container once it has cooled, rather than leaving it out for an extended time. The bread may soften in storage, so it is best reheated before serving.
What is the best way to reheat whole wheat cheese toast?
Reheat whole wheat cheese toast in a skillet, sandwich press, or air fryer to restore some crispness while warming the cheese. A microwave is quicker, but it tends to make the bread soft rather than toasted.
Is whole wheat cheese toast a good breakfast?
Yes, whole wheat cheese toast can be a convenient breakfast, especially when served with fruit or vegetables. Its whole-grain bread and cheese make a simple warm meal, while adding produce brings variety to the plate.
Whole wheat cheese toast Vitamins & Minerals
Vitamins
B12
0.74µg · 31% DV
B2
0.35mg · 27% DV
Biotin
7.2µg · 24% DV
B3
3.72mg · 23% DV
Minerals
Phosphorus
348mg · 50% DV
Selenium
22µg · 40% DV
Calcium
384mg · 38% DV
Manganese
0.86mg · 37% DV
Sodium
672mg · 29% DV
Potassium ⭐
252mg · 7% DV
Whole wheat cheese toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat cheese toast
To burn the 354 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.
What is Whole wheat cheese toast?
Whole wheat cheese toast pairs the nutty, grainy taste of whole wheat bread with melted cheese, browned until the edges are crisp and the centre soft. In a Turkish-style version, the cheese is often kaşar, a mild, semi-hard Turkish cheese. It makes an easy breakfast or lunch, and can also be served as a quick snack with tea; a simple salad or sliced tomatoes work well alongside it.
The whole-grain bread contributes fibre and carbohydrates, while the cheese adds protein and fat, making this more filling than plain toast. For a lighter serving, use a moderate amount of cheese, toast without extra butter or oil, and add fresh vegetables on the side.
How Nutritious Is Whole wheat cheese toast?
Nutrient density
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.
Satiety score
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.
Is Whole wheat 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 Whole wheat cheese toast Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat 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
Whole wheat cheese toast Fat Profile
SATURATED
9.72g
MONOUNSATURATED
5.16g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.