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Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Mozzarella rye toast (120 g) has 316 calories. That works out to 263 calories per 100 g. It contains 32.5 g of carbs, 16.9 g of protein, 13 g of fat and 3.8 g of fiber. Its 315.6 mg of Phosphorus covers 45% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
316
KCAL / 120G
Carbs
32.5g
· 12% DV
Protein
16.9g
· 34% DV
Fat
13g
· 17% 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 41% · Protein 21% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 316 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 6.84 g | 34% |
| Trans fat | 0.12 g | |
| Sodium | 571 mg | 25% |
| Total carbohydrate | 32.5 g | 12% |
| Fiber | 3.8 g | 14% |
| Protein | 16.9 g | 34% |
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 | 316 kcal |
| 1 slice (thin) | 65 g | 171 kcal |
| 1 slice (small) | 85 g | 224 kcal |
| 100 g | 100 g | 263 kcal |
| 1 serving (large) | 155 g | 408 kcal |
| 1 slice (thick) | 170 g | 447 kcal |
| 2 slice (double) | 190 g | 500 kcal |
| 1 serving (extra large) | 230 g | 605 kcal |
Calculated from 263 calories per 100 g.
Make mozzarella rye toast by layering mozzarella between slices of rye bread and toasting until the bread is crisp and the cheese has melted. Keep the filling modest so the cheese does not spill out as it softens.
Tomato and basil are classic additions to mozzarella rye toast, while spinach, roasted peppers, or a little pesto also pair well. Pat wet vegetables dry first so they do not make the rye bread soggy.
Yes, fresh mozzarella works for mozzarella rye toast, but it contains more moisture than low-moisture mozzarella. Drain and pat it dry before adding it, or the bread may soften before the cheese melts.
Keep mozzarella rye toast from getting soggy by using drained cheese, limiting juicy toppings, and avoiding overfilling the bread. Toast it soon after assembling rather than letting the ingredients sit between the slices.
Yes, you can make mozzarella rye toast in an air fryer. Secure the top slice with a toothpick if needed, use moderate heat, and check it while cooking so the bread browns without the cheese escaping.
Both sliced and grated mozzarella work in mozzarella rye toast. Thin slices give an even layer, while grated cheese melts quickly and is easy to distribute; avoid piling either type near the edges.
A sturdy, medium-thick rye bread works best for mozzarella rye toast because it holds the melted cheese without falling apart. Very thin slices can become crisp too quickly, especially in a hot toaster or pan.
Yes, reheat leftover mozzarella rye toast in a skillet, toaster oven, or air fryer to bring back some crispness. Refrigerate leftovers in a covered container and reheat them until hot throughout; a microwave tends to soften the bread.
Mozzarella rye toast can be frozen, though the bread may lose some crispness after thawing. For a better texture, freeze the assembled, un toasted sandwich and cook it from frozen, checking that the cheese melts through.
Mozzarella rye toast can fit a weight-loss eating plan, especially when made with a moderate amount of cheese and vegetables instead of rich extras. Its portion and what you eat alongside it matter more than avoiding the toast entirely.
Vitamins
B12
0.9µg · 38% DV
B1
0.29mg · 24% DV
B2
0.3mg · 23% DV
Biotin
6.12µg · 20% DV
Minerals
Phosphorus
316mg · 45% DV
Selenium
24µg · 44% DV
Manganese
0.98mg · 43% DV
Calcium
385mg · 39% DV
Sodium
571mg · 25% DV
Potassium ⭐
212mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 316 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.
Mozzarella rye toast is made by placing mozzarella between slices of rye bread and heating them in a pan or toastie maker. It is a simple toast combination rather than a dish tied to one particular region. The bread becomes crisp at the edges while the mozzarella softens and turns pleasantly stretchy, balancing rye’s earthy, slightly tangy flavour with a mild, milky one.
It works for breakfast or a quick lunch, served on its own or with tomatoes, salad leaves or soup; in Turkey, it can also make an easy tea-time bite. Rye contributes fibre, while mozzarella adds protein and calcium. A 100 g portion provides 14.1 g of protein. For a lighter plate, use a modest amount of cheese and pair the toast with fresh 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
6.84g
MONOUNSATURATED
3.36g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.