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Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Oil-Free Smoked Turkey and Cheese Toast (150 g) has 387 calories. That works out to 258 calories per 100 g. It contains 41.7 g of carbs, 24.3 g of protein, 13.7 g of fat and 3.2 g of fiber. Its 37.5 µg of Selenium covers 68% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 150 g
387
KCAL / 150G
Carbs
41.7g
· 15% DV
Protein
24.3g
· 49% DV
Fat
13.7g
· 18% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 25% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 387 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 6.53 g | 33% |
| Trans fat | 0.18 g | |
| Sodium | 1185 mg | 52% |
| Total carbohydrate | 41.7 g | 15% |
| Fiber | 3.2 g | 11% |
| Protein | 24.3 g | 49% |
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) | 150 g | 387 kcal |
| 1 slice (thin) | 48 g | 124 kcal |
| 1 slice (thick) | 62 g | 160 kcal |
| 100 g | 100 g | 258 kcal |
| 1 piece (small) | 105 g | 271 kcal |
| 1 serving (medium) | 150 g | 387 kcal |
| 1 piece (large) | 210 g | 542 kcal |
| 1 piece (jumbo) | 260 g | 671 kcal |
| 2 piece (double) | 300 g | 774 kcal |
Calculated from 258 calories per 100 g.
Oil-free smoked turkey and cheese toast is made with bread, smoked turkey, and cheese, toasted without added oil. The bread and cheese can vary, so the texture and flavor depend on the version you make.
To make oil-free smoked turkey and cheese toast, layer smoked turkey and cheese between slices of bread. Toast in a sandwich press without adding oil until the bread is browned and the cheese has melted.
Yes, smoked turkey sold for sandwiches is generally ready to eat, so it does not need separate cooking. Heating it in the toast warms it through; follow the package directions once it has been opened.
Yes, oil-free smoked turkey and cheese toast can be made in an air fryer. Secure the top slice with a toothpick if needed, and check it as it cooks so the bread browns without the cheese leaking out.
Cheddar, mozzarella, and provolone all melt well in oil-free smoked turkey and cheese toast. Choose a cheese that melts smoothly, and keep it away from the very edges to reduce leaking during toasting.
Sturdy sandwich bread works best for oil-free smoked turkey and cheese toast because it holds the filling while crisping. Sourdough gives it a tangier flavor, while whole-wheat bread makes the toast heartier.
Oil-free smoked turkey and cheese toast pairs well with a simple salad, sliced vegetables, or tomato soup. These sides add freshness or make it a more substantial lunch without changing how the toast is prepared.
You can assemble oil-free smoked turkey and cheese toast ahead, but it is best toasted just before serving. If assembled bread sits too long with the filling, moisture from the turkey and cheese can make it soggy.
Store leftover oil-free smoked turkey and cheese toast in a covered container in the refrigerator and eat it the next day. Reheat it in a toaster oven or sandwich press to restore some crispness; microwaving can soften the bread.
Yes, oil-free smoked turkey and cheese toast can be frozen, though the bread may soften after thawing. Wrap it tightly, thaw it in the refrigerator, then reheat it in a sandwich press until hot.
Vitamins
B12
1.08µg · 45% DV
B3
6.15mg · 38% DV
B1
0.42mg · 35% DV
B2
0.38mg · 29% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
417mg · 60% DV
Sodium
1185mg · 52% DV
Calcium
387mg · 39% DV
Potassium ⭐
315mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 387 calories in 1 piece (medium) (150 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.
Oil-Free Smoked Turkey and Cheese Toast is made by filling bread with smoked turkey and kaşar, a mild Turkish semi-hard cheese, then toasting it without added oil. It is an easy breakfast or quick snack, whether made in a sandwich press or in a pan at home.
The bread turns crisp while the cheese melts around the savoury, gently smoky turkey. It works well with fresh vegetables or a simple salad, and can be served for breakfast or lunch. A source of protein and calcium, it makes a satisfying option; whole-grain bread and extra vegetables are an easy way to make the meal more filling.
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
— 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
SATURATED
6.53g
MONOUNSATURATED
3.97g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.