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Protein-rich, filling oat-based toast with white cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 333 kcal | |
| Total fat | 17.8 g | 23% |
| Saturated fat | 7.14 g | 36% |
| Trans fat | 0.17 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 4.3 g | 15% |
| Protein | 17.4 g | 35% |
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 piece (medium) | 140 g | 333 kcal |
| 1 slice (thick) | 70 g | 167 kcal |
| 1 piece (small) | 90 g | 214 kcal |
| 100 g | 100 g | 238 kcal |
| 1 cup (diced) | 115 g | 274 kcal |
| 1 serving (half) | 120 g | 286 kcal |
| 2 slice (thick) | 140 g | 333 kcal |
| 1 piece (large) | 190 g | 452 kcal |
| 1 serving (double) | 240 g | 571 kcal |
Calculated from 238 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 333 calories in 1 piece (medium) (140 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.
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.
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
7.14g
MONOUNSATURATED
5.6g
POLYUNSATURATED
1.82g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.