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Toasted sandwich with cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 374 kcal | |
| Total fat | 19.3 g | 25% |
| Saturated fat | 9.72 g | 49% |
| Trans fat | 0.36 g | |
| Sodium | 734 mg | 32% |
| Total carbohydrate | 34.1 g | 12% |
| Fiber | 2.5 g | 9% |
| Protein | 15.8 g | 32% |
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) | 120 g | 374 kcal |
| 1 slice (thin) | 30 g | 94 kcal |
| ½ piece (half) | 60 g | 187 kcal |
| 2 slice (thick) | 60 g | 187 kcal |
| 1 piece (small) | 90 g | 281 kcal |
| 100 g | 100 g | 312 kcal |
| 1 piece (large) | 170 g | 530 kcal |
| 1 serving (double) | 240 g | 749 kcal |
| 1 pack (jumbo) | 250 g | 780 kcal |
Calculated from 312 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 374 calories in 1 piece (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.
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.
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
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.