Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🧀
Whole wheat toast with kashar cheese Calories
Whole wheat toast made with kashar cheese
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Whole wheat toast with kashar cheese (120 g) has 347 calories. That works out to 289 calories per 100 g. It contains 33.4 g of carbs, 16.1 g of protein, 17 g of fat and 5.5 g of fiber. Its 309.6 mg of Phosphorus covers 44% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat toast with kashar cheese Nutrition Facts
Selected: 100 g
289
KCAL / 100G
Carbs
27.8g
· 10% DV
Protein
13.4g
· 27% DV
Fat
14.2g
· 18% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 18% · Fat 44%
Whole wheat toast with kashar cheese Vitamins & Minerals
Vitamins
B12
0.62µg · 26% DV
B3
3.1mg · 19% DV
B2
0.24mg · 18% DV
B1
0.19mg · 16% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
258mg · 37% DV
Selenium
18µg · 33% DV
Calcium
286mg · 29% DV
How Nutritious Is Whole wheat toast with kashar cheese?
Nutrient density
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.
Satiety score
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.
Whole wheat toast with kashar cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat toast with kashar cheese
To burn the 289 calories in 100 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.
Is Whole wheat toast with kashar cheese 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 Whole wheat toast with kashar cheese Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat toast with kashar cheese Good For?
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
Whole wheat toast with kashar cheese Fat Profile
SATURATED
7.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 20.3:1
Above the ideal 4:1 (20.3:1).
Compare Whole wheat toast with kashar cheese
Foods Similar to Whole wheat toast with kashar cheese
Frequently Asked Questions About Whole wheat toast with kashar cheese
How many calories are in whole wheat toast with kashar cheese?
Whole wheat toast with kashar cheese contains 289 calories per 100 g. It provides 13.4 g of protein, 27.8 g of carbohydrates, and 14.2 g of fat per 100 g.
Is whole wheat toast with kashar cheese suitable for a vegetarian diet?
Yes, whole wheat toast with kashar cheese is compatible with vegetarian, omnivore, Mediterranean, and flexitarian diets. It contains gluten and dairy allergens.
Have another question about Whole wheat toast with kashar cheese?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.