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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 einkorn toast (160 g) has 438 calories. That works out to 274 calories per 100 g. It contains 46.6 g of carbs, 21.1 g of protein, 18.7 g of fat and 5 g of fiber. Its 454.4 mg of Phosphorus covers 65% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 160 g
438
KCAL / 160G
Carbs
46.6g
· 17% DV
Protein
21.1g
· 42% DV
Fat
18.7g
· 24% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 19% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 438 kcal | |
| Total fat | 18.7 g | 24% |
| Saturated fat | 9.92 g | 50% |
| Trans fat | 0.45 g | |
| Sodium | 918 mg | 40% |
| Total carbohydrate | 46.6 g | 17% |
| Fiber | 5 g | 18% |
| Protein | 21.1 g | 42% |
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) | 160 g | 438 kcal |
| 1 piece (quarter) | 40 g | 110 kcal |
| 1 piece (half) | 80 g | 219 kcal |
| 100 g | 100 g | 274 kcal |
| 1 serving (small) | 120 g | 329 kcal |
| 2 piece (half) | 160 g | 438 kcal |
| 1 serving (large) | 220 g | 603 kcal |
| 1 serving (extra large) | 280 g | 767 kcal |
Calculated from 274 calories per 100 g.
Kashar einkorn toast is a toasted sandwich made with einkorn bread and Kashar, a Turkish semi-hard cheese. The bread has a distinct, hearty grain flavor, while the cheese softens and melts inside as the toast cooks.
Fill two slices of einkorn bread with sliced or grated Kashar and cook them in a sandwich press until the bread is crisp and the cheese has melted. Without a press, toast it in a lightly greased skillet, turning it once.
Kashar cheese is the traditional choice for Kashar einkorn toast. Fresh Kashar melts into a softer, milder filling, while aged Kashar gives the sandwich a sharper taste and may not melt as smoothly.
Yes, einkorn bread gives Kashar einkorn toast a heartier texture and a more pronounced grain flavor than ordinary white sandwich bread. Its denser slices can also take longer to warm through, so avoid cooking the outside too quickly.
Keep Kashar einkorn toast crisp by using dry bread, avoiding overly wet fillings, and cooking it in a hot press or skillet. If adding tomato, serve it on the side rather than placing juicy slices directly against the bread.
Cheese usually leaks out of Kashar einkorn toast when the sandwich is overfilled or the Kashar reaches the edges. Use a moderate amount and leave a narrow border around the bread; let any spilled cheese cool before cleaning the press.
Yes, you can make Kashar einkorn toast in a skillet. Cook it over medium heat and press gently with a spatula, turning it when the underside is golden; this helps the cheese melt before the bread gets too dark.
Kashar einkorn toast pairs well with a simple salad, sliced tomatoes, olives, or soup. These sides complement the savory cheese and hearty bread without needing extra fillings in the sandwich.
Cool leftover Kashar einkorn toast and refrigerate it in a covered container rather than leaving it at room temperature. The bread may soften in storage, so reheat it in a skillet or sandwich press to bring back some crispness.
Yes, Kashar einkorn toast can be frozen, although its bread and cheese may have a different texture after thawing. Wrap the cooled toast airtight, thaw it in the refrigerator, then reheat it in a skillet or sandwich press.
Vitamins
B12
1.15µg · 48% DV
B2
0.5mg · 38% DV
B3
4.32mg · 27% DV
B1
0.3mg · 25% DV
Minerals
Phosphorus
454mg · 65% DV
Selenium
30µg · 55% DV
Manganese
1.25mg · 54% DV
Calcium
531mg · 53% DV
Sodium
918mg · 40% DV
Potassium ⭐
261mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 438 calories in 1 serving (medium) (160 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 einkorn toast is a toasted sandwich made with slices of einkorn bread and Turkish kaşar cheese. Einkorn is an ancient wheat variety grown in Anatolia; its bread tends to have a pleasantly hearty texture and a mild, nutty flavour. The kaşar softens and melts inside while the bread browns at the edges.
In Turkey, this kind of toast is a familiar breakfast or quick café meal, often enjoyed with tea; it also works well as an easy lunch elsewhere. The cheese contributes protein and calcium, while the grain provides carbohydrates and some fibre. Serve it with sliced tomatoes or a crisp salad, or use a little less cheese if you’d like a lighter meal.
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
9.92g
MONOUNSATURATED
4.96g
POLYUNSATURATED
1.84g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.