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Whole wheat toast made with white cheese, providing protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Whole wheat toast with white cheese (120 g) has 331 calories. That works out to 276 calories per 100 g. It contains 29.8 g of carbs, 15.8 g of protein, 16.3 g of fat and 4.9 g of fiber. Its 306 mg of Phosphorus covers 44% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 120 g
331
KCAL / 120G
Carbs
29.8g
· 11% DV
Protein
15.8g
· 32% DV
Fat
16.3g
· 21% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 19% · Fat 45%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 331 kcal | |
| Total fat | 16.3 g | 21% |
| Saturated fat | 7.32 g | 37% |
| Trans fat | 0.14 g | |
| Sodium | 624 mg | 27% |
| Total carbohydrate | 29.8 g | 11% |
| Fiber | 4.9 g | 18% |
| 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 serving (medium) | 120 g | 331 kcal |
| 1 slice (thin) | 30 g | 83 kcal |
| 1 slice (thick) | 40 g | 110 kcal |
| 1 piece (half) | 60 g | 166 kcal |
| 2 slice (double) | 80 g | 221 kcal |
| 100 g | 100 g | 276 kcal |
| 1 serving (large) | 160 g | 442 kcal |
| 1 piece (whole) | 180 g | 497 kcal |
Calculated from 276 calories per 100 g.
Place crumbled white cheese between two slices of whole wheat bread and toast until the bread is browned and the filling is hot. Keep the cheese away from the edges so it is less likely to spill out while cooking.
A fairly firm, crumbly white cheese works best because it holds its shape and is easy to spread. If using brined cheese, drain it well first; excess liquid can make the whole wheat bread soggy.
Yes. Cook it in a nonstick skillet over low to medium heat, turning it once the first side is browned. Press gently with a spatula, and cover the skillet briefly to warm the filling without burning the bread.
Excess brine from the cheese or moisture from juicy toppings usually makes the bread soggy. Drain the cheese, remove the watery seeds from tomato, and cook the sandwich soon after assembling it rather than letting it sit.
White cheese softens when heated but usually does not melt into long, stretchy strands like mozzarella. Crumbling it helps it warm evenly. For a stretchier filling, combine it with a small amount of a melting cheese.
Yes, tomato pairs well with white cheese, but its moisture can soften the bread. Use thin slices, remove the watery center, or add the tomato after toasting if you want the bread to stay crisp.
Parsley, oregano, sliced peppers, or olives all complement the cheese. Keep the filling modest so the slices close properly and heat evenly; adding too much can make the sandwich spill or leave the center cool.
You can prepare the filling ahead and keep it covered in the refrigerator, but assemble the sandwich shortly before cooking. Bread left in contact with moist cheese can soften, and a cooked toast gradually loses its crispness.
Serve it with fresh tomato, cucumber, or olives for a simple breakfast or light meal. Fresh fruit also works well alongside it; adding a fresh side brings variety without making the toast itself more difficult to prepare.
Spread the cheese in the middle, leaving a clear border around the bread, and avoid overfilling. Close the slices gently and cook without forcing the press shut; firm pressure can push the softened cheese through the edges.
Vitamins
B12
0.84µg · 35% DV
B3
3.72mg · 23% DV
B2
0.26mg · 20% DV
Biotin
6µg · 20% DV
Minerals
Phosphorus
306mg · 44% DV
Selenium
22µg · 40% DV
Manganese
0.9mg · 39% DV
Calcium
288mg · 29% DV
Sodium
624mg · 27% DV
Potassium ⭐
216mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 331 calories in 1 serving (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.
Whole wheat toast with white cheese is a simple toasted sandwich made with bran bread and white cheese, often a Turkish-style brined cheese. It makes a quick breakfast or light meal, and is also easy to put together when you want something warm and filling.
The bread turns crisp at the edges while the cheese softens, bringing a savoury, gently tangy contrast. In Turkey, it is commonly served at breakfast with tea, tomatoes, cucumber or olives; elsewhere, it pairs just as well with a side salad or fresh vegetables. The bread contributes fibre and the cheese adds protein and calcium; a 100 g portion provides 13.2 g of protein. For a lighter version, use a thinner layer of cheese and serve it with vegetables.
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
7.32g
MONOUNSATURATED
5.04g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.