1 piece (medium) of Cheese toast (no oil) (90 g) has 239 calories. That works out to 265 calories per 100 g. It contains 26.8 g of carbs, 11.9 g of protein, 8.3 g of fat and 1.5 g of fiber. Its 288 mg of Calcium covers 29% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Cheese toast (no oil)?

Cheese toast (no oil) is bread toasted with Turkish kaşar, a mild, semi-hard cheese that softens and turns stretchy with heat. It can be made as a pressed sandwich or with the melted cheese on an open slice; skipping added oil lets the bread brown in the toaster without greasing the surface.

In Turkey, it is a familiar breakfast or quick snack, often eaten with tea. Elsewhere, it works just as well for a simple lunch, perhaps alongside soup or a salad. It provides carbohydrates from the bread as well as protein and calcium from the cheese. Add tomato or cucumber on the side for freshness, or choose a smaller portion if you want a lighter bite.

Cheese toast (no oil) Nutrition Facts

Selected: 100 g

265

KCAL / 100G

Carbs

29.8g

· 11% DV

Protein

13.2g

· 26% DV

Fat

9.2g

· 12% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 47% · Protein 21% · Fat 32%

Cheese toast (no oil) Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.23mg · 18% DV

Biotin

4.2µg · 14% DV

Vitamin A

120µg · 13% DV

Minerals

Calcium

320mg · 32% DV

Phosphorus

180mg · 26% DV

Sodium

480mg · 21% DV

Selenium

7.5µg · 14% DV

How Nutritious Is Cheese toast (no oil)?

Nutrient density

Medium

45/ 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

42/ 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.

Cheese toast (no oil) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Cheese toast (no oil)

To burn the 265 calories in 100 g:

🚶

66min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

36min

Cycling

🏊

31min

Swimming

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

Is Cheese toast (no oil) 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 (no oil) 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 (no oil) Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cheese toast (no oil) Fat Profile

SATURATED

5.2g

MONOUNSATURATED

2.6g

POLYUNSATURATED

0.22g

⚖️

Omega 6:3 ratio 4.5:1

Above the ideal 4:1 (4.5:1).

Compare Cheese toast (no oil)

🥪vs🧴

Cheese toast (no oil) vs Hawthorn Vinegar247 kcal more per 100 g

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Cheese toast (no oil) vs Tantuni55 kcal more per 100 g

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Cheese toast (no oil) vs Chicken Wrap70 kcal more per 100 g

→🥪vs🍫

Cheese toast (no oil) vs Protein Bar85 kcal fewer per 100 g

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Foods Similar to Cheese toast (no oil)

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Cheese toast (no oil)

How do you make cheese toast (no oil)?

Make cheese toast (no oil) by placing kaşar cheese between bread slices and cooking them in a preheated sandwich press until the cheese melts and the bread browns. The press provides enough heat to crisp the bread without added oil.

What cheese works best for cheese toast (no oil)?

Kaşar, a mild Turkish semi-hard cheese, is the traditional choice for cheese toast (no oil). It melts smoothly without overpowering the bread; grate it or use thin slices so it melts before the outside gets too dark.

Can you make cheese toast (no oil) in a pan?

Yes, you can make cheese toast (no oil) in a covered nonstick pan. Cook it over low to medium heat, turning it once; covering the pan helps the kaşar melt while the bread browns without added fat.

Why does cheese toast (no oil) turn soggy?

Cheese toast (no oil) can turn soggy if the bread is very fresh, the press is not hot enough, or the filling is too thick. Preheat the press and use a moderate amount of thinly sliced or grated cheese.

What bread should you use for cheese toast (no oil)?

Ordinary sandwich bread is an easy choice for cheese toast (no oil), while sturdy sourdough or country bread gives a firmer bite. Choose slices of even thickness so the kaşar melts before the bread edges become too dark.

What goes well with cheese toast (no oil)?

Tomato, cucumber, a green salad, or soup pair well with cheese toast (no oil). For breakfast, serve it with fruit or tea; for lunch, soup and fresh vegetables make a simple, more complete meal.

How do you keep cheese toast (no oil) crispy?

Keep cheese toast (no oil) crispy by preheating the sandwich press, using dry bread, and serving the toast as soon as it is cooked. Avoid stacking hot pieces, since trapped steam softens their crust.

How do you reheat cheese toast (no oil)?

Reheat cheese toast (no oil) in a sandwich press or a dry skillet to restore its crisp exterior and melt the cheese again. A microwave warms it quickly but usually makes the bread soft rather than crisp.

Can you freeze cheese toast (no oil)?

Yes, you can freeze cooked cheese toast (no oil) once it has cooled, wrapped tightly to prevent freezer burn. Reheat it straight from frozen in a sandwich press or oven until hot throughout and crisp.

Is cheese toast (no oil) the same as grilled cheese?

No, cheese toast (no oil) is not always the same as a classic American grilled cheese. Turkish-style cheese toast commonly uses kaşar and a sandwich press, while grilled cheese is usually pan-cooked and often buttered on the outside.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026