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A golden-brown slice of oat bread is topped with pieces of pale white cheese, whose soft, slightly crumbly surface contrasts with the toast’s coarse, seeded texture.
●Low GI

Oat toast with white cheese Calories

Protein-rich, filling oat-based toast with white cheese

CALORIES · 100 G

238kcal

GI

49low

POTASSIUM · 100 G

180mg

FIBER · 100 G

3.1g

Quick answer

1 piece (medium) of Oat toast with white cheese (140 g) has 333 calories. That works out to 238 calories per 100 g. It contains 26 g of carbs, 17.4 g of protein, 17.8 g of fat and 4.3 g of fiber. Its 343 mg of Phosphorus covers 49% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.

Oat toast with white cheese Nutrition Facts

Selected: 1 piece (medium) · 140 g

333

KCAL / 140G

Carbs

26g

· 9% DV

Protein

17.4g

· 35% DV

Fat

17.8g

· 23% DV

Fiber

4.3g

· 15% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 31% · Protein 21% · Fat 48%

Oat toast with white cheese nutrition facts table · 1 piece (medium) (140 g)

NutrientAmount% DV
Calories333 kcal
Total fat17.8 g23%
Saturated fat7.14 g36%
Trans fat0.17 g
Sodium588 mg26%
Total carbohydrate26 g9%
Fiber4.3 g15%
Protein17.4 g35%

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 white cheese?

ServingAmountCalories
1 piece (medium)140 g333 kcal
1 slice (thick)70 g167 kcal
1 piece (small)90 g214 kcal
100 g100 g238 kcal
1 cup (diced)115 g274 kcal
1 serving (half)120 g286 kcal
2 slice (thick)140 g333 kcal
1 piece (large)190 g452 kcal
1 serving (double)240 g571 kcal

Calculated from 238 calories per 100 g.

Frequently Asked Questions About Oat toast with white cheese

How do you make oat toast with white cheese?

To make oat toast with white cheese, mix oats with an ingredient such as egg to bind them, then cook the mixture in a pan or sandwich press. Add crumbled white cheese inside or fold it into the oat mixture before cooking.

Can you make oat toast with white cheese using instant oats?

Yes, instant oats can be used for oat toast with white cheese. They absorb liquid quickly, so start with less liquid and let the mixture stand briefly before cooking; rolled oats usually give the toast a more textured bite.

What white cheese works best in oat toast with white cheese?

A crumbly white cheese that is not too wet works best in oat toast with white cheese. If your cheese is very salty, reduce or omit added salt; draining excess liquid also helps prevent the toast from turning soggy.

Can you make oat toast with white cheese in an air fryer?

Yes, oat toast with white cheese can be cooked in an air fryer if the mixture is shaped so it cannot fall through the basket. Use a suitable liner or small oven-safe dish, and check that the middle is fully set before serving.

How do you keep oat toast with white cheese from falling apart?

A binder such as egg helps oat toast with white cheese hold together. Let the oats absorb the liquid before cooking, avoid making the mixture too wet, and wait until the underside is set before turning it.

Can oat toast with white cheese be made without eggs?

Yes, oat toast with white cheese can be made without eggs, though the toast may be more delicate. Thick yogurt or a mashed binder can help hold the oats together; cook it gently and avoid flipping it before it has set.

How should you store leftover oat toast with white cheese?

Store leftover oat toast with white cheese in a covered container in the refrigerator and eat it within a few days. Reheat it in a skillet, toaster oven, or sandwich press to bring back some crispness; refrigeration will soften the crust.

Can oat toast with white cheese be frozen?

Yes, cooked oat toast with white cheese can be frozen once it has cooled. Wrap portions airtight to limit freezer burn, then reheat from thawed or frozen in a skillet or toaster oven until hot throughout.

Is oat toast with white cheese a filling breakfast?

Oat toast with white cheese can make a filling breakfast because it combines oats with protein-containing cheese. Pair it with fruit or vegetables if you want a more complete meal, and adjust the portion to your appetite.

What can you add to oat toast with white cheese for more flavor?

Fresh herbs, black pepper, chili flakes, or chopped spinach add flavor to oat toast with white cheese. Tomatoes can also work, but remove excess moisture first so the filling does not make the oat base soggy.

Oat toast with white cheese Vitamins & Minerals

Vitamins

B12

0.87µg · 36% DV

Biotin

8.4µg · 28% DV

B2

0.34mg · 26% DV

B1

0.22mg · 18% DV

Minerals

Phosphorus

343mg · 49% DV

Manganese

1.09mg · 47% DV

Calcium

294mg · 29% DV

Selenium

15µg · 27% DV

Sodium

588mg · 26% DV

Potassium ⭐

252mg · 7% DV

Oat toast with white cheese Glycemic Index

GLYCEMIC INDEX

49
Low
0 Low5570100

GLYCEMIC LOAD

12.6
Medium

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

How to Burn Off Oat toast with white cheese

To burn the 333 calories in 1 piece (medium) (140 g):

🚶

82min

Walking (5 km/h)

🏃

34min

Running (8 km/h)

🚴

45min

Cycling

🏊

39min

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 white cheese?

Oat toast with white cheese pairs an oat-based bread or toast with white cheese, browned together in a pan or sandwich press. It is a practical, modern variation rather than a dish tied to one traditional region, combining the familiar idea of toast with oats as a hearty base.

The outside turns crisp while the cheese softens, making it an easy breakfast or quick lunch; serve it with fresh tomatoes or greens, or alongside tea or coffee. The cheese brings a pleasantly salty, creamy contrast to oats’ mild, lightly nutty flavour. It offers protein and fibre and can make a satisfying meal. For a lighter toast, use a modest amount of cheese and cook with little added oil.

How Nutritious Is Oat toast with white cheese?

Nutrient density

Medium

58/ 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

50/ 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 Oat toast with white 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 white cheese Contain Allergens?

Contains these allergens:

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

Which Diets Is Oat toast with white 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 white cheese Fat Profile

SATURATED

7.14g

MONOUNSATURATED

5.6g

POLYUNSATURATED

1.82g

⚖️

Omega 6:3 ratio 14.3:1

Above the ideal 4:1 (14.3:1).

Compare Oat toast with white cheese

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Nutrition data compiled from USDA FoodData Central and scientific sources.