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Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Kashar cheese and pepper toast (180 g) has 509 calories. That works out to 283 calories per 100 g. It contains 50 g of carbs, 22.5 g of protein, 24.5 g of fat and 3.8 g of fiber. Its 513 mg of Phosphorus covers 73% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 180 g
509
KCAL / 180G
Carbs
50g
· 18% DV
Protein
22.5g
· 45% DV
Fat
24.5g
· 31% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 18% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 509 kcal | |
| Total fat | 24.5 g | 31% |
| Saturated fat | 12.78 g | 64% |
| Trans fat | 0.5 g | |
| Sodium | 1098 mg | 48% |
| Total carbohydrate | 50 g | 18% |
| Fiber | 3.8 g | 14% |
| Protein | 22.5 g | 45% |
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) | 180 g | 509 kcal |
| 1 slice (thin) | 45 g | 127 kcal |
| 1 slice (thick) | 65 g | 184 kcal |
| 1 piece (half) | 90 g | 255 kcal |
| 100 g | 100 g | 283 kcal |
| 1 serving (small) | 140 g | 396 kcal |
| 1 serving (large) | 240 g | 679 kcal |
| 1 serving (double) | 320 g | 906 kcal |
Calculated from 283 calories per 100 g.
To make Kashar cheese and pepper toast, layer grated Kashar and thinly sliced pepper between two slices of bread. Toast until the cheese melts and the bread turns golden. Briefly sautéing the pepper first gives a softer filling and keeps excess moisture out of the bread.
Mild green peppers or sweet red peppers both work well in Kashar cheese and pepper toast. Green pepper gives it a sharper, fresher taste, while red pepper is sweeter. Remove the seeds if you want a milder filling, or add a little hot pepper for extra heat.
No, you do not have to cook the pepper first; thin slices soften as the Kashar cheese and pepper toast cooks. Sauté it briefly if you prefer a tender filling, then let excess moisture evaporate so the bread does not turn soggy.
A sturdy sandwich loaf or Turkish-style toast bread works best for Kashar cheese and pepper toast because it holds the cheese and pepper without falling apart. Use slices that are not too thin, and avoid overfilling so the filling stays inside while toasting.
Yes, Kashar cheese and pepper toast can be made in a frying pan. Cook it over low to medium heat, pressing gently with a spatula and turning it once. Lower heat gives the cheese time to melt before the bread becomes too dark.
Keep Kashar cheese and pepper toast from getting soggy by using drained, thinly sliced peppers and avoiding wet sauces inside the sandwich. If the peppers release liquid, sauté them first. Toasting the bread in a preheated machine or pan also helps it crisp evenly.
Kashar cheese and pepper toast goes well with a simple salad, sliced tomatoes, olives, or a bowl of soup. For a lighter breakfast, add fresh vegetables rather than another rich topping; its savoury cheese and pepper filling already makes it satisfying.
It is best to toast Kashar cheese and pepper toast just before serving, since the bread loses its crispness as it sits. You can prepare the filling ahead and refrigerate it separately, then assemble and cook the toast when you are ready to eat.
You can freeze Kashar cheese and pepper toast, but the pepper may become softer after thawing. Wrap it airtight and reheat it from frozen in an oven or sandwich press until hot throughout; avoid thawing it uncovered, which can make the bread damp.
Kashar cheese and pepper toast can be a filling breakfast, with protein and calcium from the cheese and vegetables from the pepper. For a more balanced meal, choose whole-grain bread and add fresh fruit or vegetables; keep added butter modest if you eat it often.
Vitamins
B12
1.3µg · 54% DV
B1
0.43mg · 36% DV
B2
0.45mg · 35% DV
B3
4.32mg · 27% DV
Minerals
Phosphorus
513mg · 73% DV
Selenium
40µg · 73% DV
Calcium
567mg · 57% DV
Sodium
1098mg · 48% DV
Potassium ⭐
333mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 509 calories in 1 serving (medium) (180 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.
Kashar cheese and pepper toast is a toasted sandwich filled with Turkish kaşar, a mild, semi-hard cheese, and pepper. It is a quick, familiar choice in Turkey, made at home or ordered from a toast shop, and works as a simple meal or snack.
The bread turns crisp while the cheese melts, with the pepper adding sweetness or a gentle kick. In Turkey it is often eaten for breakfast or alongside tea; elsewhere, serve it warm for lunch or an easy supper. It provides protein and calcium. Add tomato, cucumber or a green salad for freshness, or use less cheese and butter for a lighter toast.
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
12.78g
MONOUNSATURATED
6.84g
POLYUNSATURATED
1.53g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.