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A toasted sandwich with two golden-brown bread slices, crisp edges, and pale yellow melted cheese visible between them, served on a plain plate.

Cheese toast sandwich Calories

Toasted sandwich with cheese

CALORIES · 100 G

312kcal

GI

58medium

POTASSIUM · 100 G

176mg

FIBER · 100 G

2.1g

Quick answer

1 piece (medium) of Cheese toast sandwich (120 g) has 374 calories. That works out to 312 calories per 100 g. It contains 34.1 g of carbs, 15.8 g of protein, 19.3 g of fat and 2.5 g of fiber. Its 285.6 mg of Phosphorus covers 41% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Cheese toast sandwich Nutrition Facts

Selected: 1 piece (medium) · 120 g

374

KCAL / 120G

Carbs

34.1g

· 12% DV

Protein

15.8g

· 32% DV

Fat

19.3g

· 25% DV

Fiber

2.5g

· 9% DV

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

Calories come from: Carbs 37% · Protein 17% · Fat 46%

Cheese toast sandwich nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories374 kcal
Total fat19.3 g25%
Saturated fat9.72 g49%
Trans fat0.36 g
Sodium734 mg32%
Total carbohydrate34.1 g12%
Fiber2.5 g9%
Protein15.8 g32%

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 Medium Cheese toast sandwich?

ServingAmountCalories
1 piece (medium)120 g374 kcal
1 slice (thin)30 g94 kcal
½ piece (half)60 g187 kcal
2 slice (thick)60 g187 kcal
1 piece (small)90 g281 kcal
100 g100 g312 kcal
1 piece (large)170 g530 kcal
1 serving (double)240 g749 kcal
1 pack (jumbo)250 g780 kcal

Calculated from 312 calories per 100 g.

Frequently Asked Questions About Cheese toast sandwich

How do you make a cheese toast sandwich?

To make a cheese toast sandwich, put sliced cheese between two slices of bread and cook until the bread is golden and the cheese has melted. Spreading a little butter on the outside helps the bread brown evenly.

What is the best cheese for a cheese toast sandwich?

A good melting cheese, such as cheddar, works well in a cheese toast sandwich. Use thin slices so the cheese melts before the bread gets too dark; stronger, aged cheeses add flavor but may melt less smoothly.

Why is the cheese in my cheese toast sandwich not melting?

The cheese in a cheese toast sandwich may stay firm if it is very cold, cut too thick, or cooked too briefly. Slice it thinly and cook over moderate heat so the center warms before the bread burns.

What bread is best for a cheese toast sandwich?

Sandwich bread is a reliable choice for a cheese toast sandwich because it browns evenly and holds the filling. Sourdough or another sturdy loaf also works, but very thick slices can make it harder for the cheese to melt through.

Can you make a cheese toast sandwich without a sandwich press?

Yes, you can make a cheese toast sandwich in a frying pan. Cook it over medium-low heat, turning it once and pressing gently with a spatula, until both sides are golden and the cheese has melted.

How do you keep a cheese toast sandwich crispy?

For a crisp cheese toast sandwich, preheat the press or pan and lightly butter the outside of the bread. Avoid adding wet ingredients directly against the bread, since they can make the toast soggy before the cheese melts.

Can you make a cheese toast sandwich in an air fryer?

Yes, an air fryer can toast a cheese toast sandwich. Secure the top slice with a toothpick if the fan might move it, and check it as it cooks so the bread browns without drying out before the cheese melts.

How long do cheese toast sandwich leftovers keep in the fridge?

A cooked cheese toast sandwich can be refrigerated in a covered container for 3–4 days, though the bread will lose its crispness. Refrigerate it promptly rather than leaving it at room temperature, and reheat until hot throughout.

Can you freeze a cheese toast sandwich?

Yes, you can freeze a cheese toast sandwich after it has cooled, wrapped tightly to prevent freezer burn. The bread may soften after thawing, so reheat it in a pan or toaster oven to bring back some crispness.

What goes well with a cheese toast sandwich?

A cheese toast sandwich pairs well with tomato soup, a green salad, or sliced fresh vegetables. These sides balance its rich, toasted filling and make it an easy lunch; pickles also add a pleasant tang.

Cheese toast sandwich Vitamins & Minerals

Vitamins

B12

0.74µg · 31% DV

B2

0.35mg · 27% DV

B1

0.29mg · 24% DV

B3

3.48mg · 22% DV

Minerals

Phosphorus

286mg · 41% DV

Selenium

22µg · 40% DV

Calcium

344mg · 34% DV

Sodium

734mg · 32% DV

Potassium ⭐

211mg · 6% DV

Cheese toast sandwich Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

19.2
Medium

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

How to Burn Off Cheese toast sandwich

To burn the 374 calories in 1 piece (medium) (120 g):

🚶

93min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

51min

Cycling

🏊

44min

Swimming

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

What is Cheese toast sandwich?

A cheese toast sandwich is bread filled with cheese and toasted until the outside is crisp and the centre is warm and melted. In this Turkish-style version, the filling is kaşar, a mild, semi-hard Turkish cheese; it is a familiar quick bite from home kitchens, cafés and toast shops in Turkey.

It is often eaten for breakfast or as a simple snack, sometimes with tea, ayran or a few fresh vegetables. The bread gives it substance, while the cheese contributes protein as well as richness; it provides 13.2 g of protein per 100 g. For a lighter meal, keep the cheese portion modest and serve the sandwich with tomatoes or a salad.

How Nutritious Is Cheese toast sandwich?

Nutrient density

Medium

42/ 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

39/ 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.

Is Cheese toast sandwich 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 Cheese toast sandwich 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 Cheese toast sandwich 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

Cheese toast sandwich Fat Profile

SATURATED

9.72g

MONOUNSATURATED

5.88g

POLYUNSATURATED

2.4g

⚖️

Omega 6:3 ratio 22.8:1

Above the ideal 4:1 (22.8:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.