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Oat toast with turkey Calories
Oat toast is fiber-rich, turkey is lean protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat toast with turkey (70 g) has 119 calories. That works out to 170 calories per 100 g. It contains 14.7 g of carbs, 9.5 g of protein, 2.2 g of fat and 2.5 g of fiber. Its 2.2 mg of B3 covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oat toast with turkey Nutrition Facts
Selected: 1 piece (medium) · 70 g
119
KCAL / 70G
Carbs
14.7g
· 5% DV
Protein
9.5g
· 19% DV
Fat
2.2g
· 3% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 33% · Fat 17%
Oat toast with turkey nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.49 g | 2% |
| Trans fat | 0 g | |
| Sodium | 217 mg | 9% |
| Total carbohydrate | 14.7 g | 5% |
| Fiber | 2.5 g | 9% |
| Protein | 9.5 g | 19% |
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 Medium Oat toast with turkey?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 119 kcal |
| 1 slice (thin) | 35 g | 59 kcal |
| 1 piece (extra small) | 35 g | 59 kcal |
| 1 piece (small) | 50 g | 85 kcal |
| 1 slice (thick) | 50 g | 85 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (large) | 100 g | 170 kcal |
| 1 serving (jumbo) | 120 g | 204 kcal |
| 2 piece (double) | 140 g | 238 kcal |
| 1 piece (extra large) | 150 g | 255 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Oat toast with turkey
How do you make oat toast with turkey?
Make oat toast with turkey by placing turkey between slices of oat bread and heating the sandwich in a toaster or pan until the bread is crisp. Add vegetables or a little cheese if you like, but avoid overcooking the turkey, which can make it dry.
Is oat toast with turkey healthy?
Yes, oat toast with turkey can be a balanced, convenient meal, providing fibre from the oat bread and protein from the turkey. Add vegetables for more variety, and go easy on salty deli turkey, rich sauces, or extra cheese.
Is oat toast with turkey a good breakfast?
Yes, oat toast with turkey works well for breakfast because it is quick to prepare and combines bread with a protein filling. Pair it with fruit or vegetables if you want a more substantial morning meal.
Is oat toast with turkey good for weight loss?
Oat toast with turkey can be filling because it combines fibre and protein, which may help you feel satisfied after eating. It does not cause weight loss by itself; generous cheese, oil, and sauces can substantially change the meal.
What goes well inside oat toast with turkey?
Tomato, spinach, lettuce, and a modest amount of cheese pair well with oat toast with turkey. Use thin layers so the sandwich heats evenly. Watery vegetables can make the bread soggy, especially if you prepare the toast ahead.
Can you meal-prep oat toast with turkey?
Yes, you can assemble oat toast with turkey ahead, but refrigerate it promptly rather than leaving it out. For a better texture, store the filling separately from the bread and toast the sandwich just before eating.
Can you freeze oat toast with turkey?
Yes, oat toast with turkey can be frozen, although the bread may soften after thawing and fresh vegetables may turn watery. Freeze it without salad vegetables in an airtight wrap, then reheat it thoroughly in a toaster or pan.
Can you eat oat toast with turkey cold?
Yes, oat toast with turkey can be eaten cold if it has been kept refrigerated and handled safely. It will be softer than toasted bread; add crisp vegetables just before eating to improve the texture.
Is oat toast with turkey a good meal before a workout?
Oat toast with turkey can work before a workout because the bread provides carbohydrates and the turkey adds protein. Eat it early enough to feel comfortable during exercise, and keep the filling light if a large meal feels heavy.
Can people with diabetes eat oat toast with turkey?
People with diabetes may be able to include oat toast with turkey, but the bread's carbohydrates can affect blood glucose. The portion and the rest of the meal matter; follow an individual meal plan and ask a clinician if medication affects your food choices.
Oat toast with turkey Vitamins & Minerals
Vitamins
B3
2.24mg · 14% DV
B1
0.13mg · 11% DV
B6
0.15mg · 9% DV
B12
0.21µg · 9% DV
Minerals
Selenium
7.7µg · 14% DV
Manganese
0.31mg · 13% DV
Phosphorus
77mg · 11% DV
Sodium
217mg · 9% DV
Potassium ⭐
126mg · 4% DV
Oat toast with turkey Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat toast with turkey
To burn the 119 calories in 1 piece (medium) (70 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 turkey?
Oat toast with turkey is a simple toasted sandwich made with oat bread and turkey. The filling can be as spare as a few slices of turkey, or you can add cheese or vegetables to suit your taste; the name does not imply a particular regional recipe.
It works as a quick breakfast or lunch, and can be served warm with a salad or sliced vegetables. The crisp edges of the toast contrast with the tender turkey. Oat bread contributes fibre, while turkey provides lean protein, making this a filling option without needing a heavy filling. For a lighter version, go easy on rich sauces and cheese and add lettuce, tomato or cucumber.
How Nutritious Is Oat toast with turkey?
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
High
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 turkey 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 turkey Contain Allergens?
Contains these allergens:
Which Diets Is Oat toast with turkey Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 turkey Fat Profile
SATURATED
0.49g
MONOUNSATURATED
0.77g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.