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🧀

●Low GI

Mozzarella rye toast Calories

Source of protein and calcium

CALORIES · 100 G

263kcal

GI

50low

POTASSIUM · 100 G

177mg

FIBER · 100 G

3.2g

Quick answer

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.

Mozzarella rye toast Nutrition Facts

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%

Mozzarella rye toast nutrition facts table · 1 serving (medium) (120 g)

NutrientAmount% DV
Calories316 kcal
Total fat13 g17%
Saturated fat6.84 g34%
Trans fat0.12 g
Sodium571 mg25%
Total carbohydrate32.5 g12%
Fiber3.8 g14%
Protein16.9 g34%

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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How Many Calories in 1 Serving of Mozzarella rye toast?

ServingAmountCalories
1 serving (medium)120 g316 kcal
1 slice (thin)65 g171 kcal
1 slice (small)85 g224 kcal
100 g100 g263 kcal
1 serving (large)155 g408 kcal
1 slice (thick)170 g447 kcal
2 slice (double)190 g500 kcal
1 serving (extra large)230 g605 kcal

Calculated from 263 calories per 100 g.

Frequently Asked Questions About Mozzarella rye toast

How do you make mozzarella rye toast?

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.

What toppings go well on mozzarella rye toast?

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.

Can you use fresh mozzarella for mozzarella rye toast?

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.

How do you keep mozzarella rye toast from getting soggy?

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.

Can you make mozzarella rye toast in an air fryer?

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.

Is mozzarella rye toast better with sliced or grated cheese?

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.

What kind of rye bread works best for mozzarella rye toast?

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.

Can you reheat leftover mozzarella rye toast?

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.

Can mozzarella rye toast be frozen?

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.

Is mozzarella rye toast a good choice for weight loss?

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.

Mozzarella rye toast Vitamins & Minerals

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

Mozzarella rye toast Glycemic Index

GLYCEMIC INDEX

50
Low
0 Low5570100

GLYCEMIC LOAD

14.4
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mozzarella rye toast

To burn the 316 calories in 1 serving (medium) (120 g):

🚶

78min

Walking (5 km/h)

🏃

32min

Running (8 km/h)

🚴

43min

Cycling

🏊

37min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Mozzarella rye toast?

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.

How Nutritious Is Mozzarella rye toast?

Nutrient density

Medium

55/ 100

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

51/ 100

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.

Is Mozzarella rye toast 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 Mozzarella rye toast Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Mozzarella rye toast 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

Mozzarella rye toast Fat Profile

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.