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Oat toast with egg and kashar cheese Calories
Protein-rich oat toast with egg and kashar cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oat toast with egg and kashar cheese (180 g) has 459 calories. That works out to 255 calories per 100 g. It contains 33.5 g of carbs, 25.6 g of protein, 24.1 g of fat and 5.6 g of fiber. Its 459 mg of Phosphorus covers 66% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Oat toast with egg and kashar cheese Nutrition Facts
Selected: 1 serving (medium) · 180 g
459
KCAL / 180G
Carbs
33.5g
· 12% DV
Protein
25.6g
· 51% DV
Fat
24.1g
· 31% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 23% · Fat 47%
Oat toast with egg and kashar cheese nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 459 kcal | |
| Total fat | 24.1 g | 31% |
| Saturated fat | 9.18 g | 46% |
| Trans fat | 0.32 g | |
| Sodium | 774 mg | 34% |
| Total carbohydrate | 33.5 g | 12% |
| Fiber | 5.6 g | 20% |
| Protein | 25.6 g | 51% |
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 Oat toast with egg and kashar cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 459 kcal |
| 1 slice (thin) | 45 g | 115 kcal |
| 1 slice (medium) | 60 g | 153 kcal |
| 1 piece (half) | 90 g | 230 kcal |
| 100 g | 100 g | 255 kcal |
| 2 slice (double) | 120 g | 306 kcal |
| 1 serving (small) | 150 g | 383 kcal |
| 1 piece (whole) | 180 g | 459 kcal |
| 1 serving (large) | 240 g | 612 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Oat toast with egg and kashar cheese
How do you make oat toast with egg and kashar cheese?
Mix oats with egg, cook the mixture in a pan or sandwich press, then add kashar cheese and heat until it melts. Keep the oat layer fairly thin so the middle cooks through before the outside browns.
Can you make oat toast with egg and kashar cheese without bread?
Yes, oat toast with egg and kashar cheese can be made as an oat-and-egg mixture without a slice of conventional bread. Cook it as a firm base in a pan, then add the cheese and fold or cover it.
Is oat toast with egg and kashar cheese a filling breakfast?
Yes, oat toast with egg and kashar cheese can make a filling breakfast because it combines oats with egg and cheese. Add fresh vegetables or fruit if you want a more complete morning meal.
How do you stop oat toast with egg and kashar cheese from sticking?
Use a well-heated nonstick pan and lightly grease it before cooking oat toast with egg and kashar cheese. Let the first side set before turning it; moving it too soon can make the egg-and-oat base tear.
Can you cook oat toast with egg and kashar cheese in an air fryer?
Yes, you can cook oat toast with egg and kashar cheese in an air fryer if the mixture is held in a small heat-safe dish or lined basket. Check that the centre has set before adding the cheese to finish.
Should you blend the oats for oat toast with egg and kashar cheese?
No, blending is not essential for oat toast with egg and kashar cheese. Whole rolled oats give it more texture, while briefly pulsing them into a coarser meal helps the mixture bind and cook more evenly.
What cheese can replace kashar in oat toast with egg and kashar cheese?
A mild cheese that melts well can replace kashar in oat toast with egg and kashar cheese. Choose one with a similar firmness, and taste before adding salt because other cheeses may be saltier.
How do you keep oat toast with egg and kashar cheese from getting soggy in a lunchbox?
Let oat toast with egg and kashar cheese cool completely before packing it, and keep wet toppings separate. A ventilated container or a paper towel can help limit trapped steam and preserve a firmer texture.
What toppings go well on oat toast with egg and kashar cheese?
Tomato, herbs, and sliced avocado pair well with oat toast with egg and kashar cheese. Add juicy toppings just before eating rather than during storage, so they do not soften the oat base.
Can you freeze oat toast with egg and kashar cheese?
You can freeze cooked oat toast with egg and kashar cheese, but the texture may soften after thawing. Cool it first, wrap portions separately, then reheat from thawed in a pan to crisp the outside.
Oat toast with egg and kashar cheese Vitamins & Minerals
Vitamins
Biotin
16.2µg · 54% DV
B12
1.3µg · 54% DV
B2
0.52mg · 40% DV
B5
1.3mg · 26% DV
Minerals
Phosphorus
459mg · 66% DV
Selenium
32µg · 58% DV
Manganese
1.12mg · 49% DV
Calcium
428mg · 43% DV
Sodium
774mg · 34% DV
Potassium ⭐
324mg · 10% DV
Oat toast with egg and kashar cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat toast with egg and kashar cheese
To burn the 459 calories in 1 serving (medium) (180 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.
What is Oat toast with egg and kashar cheese?
Oat toast with egg and kashar cheese is a Turkish-style toasted sandwich made with oat bread, egg and kashar, a mild, meltable Turkish cheese. It brings a familiar local toast filling together with bread that has oats in it, and can be cooked in a sandwich press or a pan.
The outside turns crisp while the egg and cheese make the centre warm and soft. In Turkey, toast is a quick breakfast or casual meal, often served with tea; you can also pair this version with fresh tomatoes or cucumber for a simple plate. Egg and kashar make it a protein-rich choice, with 14.2 g of protein per 100 g. For a lighter serving, use little added fat and add a side of vegetables.
How Nutritious Is Oat toast with egg and kashar cheese?
Nutrient density
High
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.
Is Oat toast with egg and 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 Oat toast with egg and kashar cheese Contain Allergens?
Contains these allergens:
Which Diets Is Oat toast with egg and 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
Oat toast with egg and kashar cheese Fat Profile
SATURATED
9.18g
MONOUNSATURATED
7.74g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.