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Cheese toast on whole wheat bread Calories
Toasted whole wheat bread with melted cheese; provides protein, calcium, and sustained energy.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cheese toast on whole wheat bread (120 g) has 347 calories. That works out to 289 calories per 100 g. It contains 29.8 g of carbs, 18.2 g of protein, 17.5 g of fat and 4.9 g of fiber. Its 343.2 mg of Phosphorus covers 49% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Cheese toast on whole wheat bread Nutrition Facts
Selected: 1 serving (medium) · 120 g
347
KCAL / 120G
Carbs
29.8g
· 11% DV
Protein
18.2g
· 36% DV
Fat
17.5g
· 22% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 21% · Fat 45%
Cheese toast on whole wheat bread nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 347 kcal | |
| Total fat | 17.5 g | 22% |
| Saturated fat | 8.52 g | 43% |
| Trans fat | 0.34 g | |
| Sodium | 614 mg | 27% |
| Total carbohydrate | 29.8 g | 11% |
| Fiber | 4.9 g | 18% |
| Protein | 18.2 g | 36% |
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 Cheese toast on whole wheat bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 347 kcal |
| 1 slice (thin) | 30 g | 87 kcal |
| 1 slice (thick) | 40 g | 116 kcal |
| 1 piece (half) | 60 g | 173 kcal |
| 2 slice (double) | 80 g | 231 kcal |
| 100 g | 100 g | 289 kcal |
| 1 piece (whole) | 120 g | 347 kcal |
| 1 serving (large) | 180 g | 520 kcal |
| 1 pack (jumbo) | 240 g | 694 kcal |
Calculated from 289 calories per 100 g.
Frequently Asked Questions About Cheese toast on whole wheat bread
How do you make cheese toast on whole wheat bread crispy?
Cheese toast on whole wheat bread turns crisp when the bread is lightly buttered on the outside and cooked in a preheated press or skillet. Use moderate heat so the cheese melts before the bread gets too dark.
What is the best cheese for cheese toast on whole wheat bread?
Cheddar is a reliable choice for cheese toast on whole wheat bread because it melts smoothly and has a familiar savory flavor. Monterey Jack or mozzarella also melt well; combining cheeses can add flavor without making the filling too oily.
Why is the cheese in cheese toast on whole wheat bread not melting?
The cheese in cheese toast on whole wheat bread may stay firm if the slices are thick or the cooking surface is not hot enough. Use thin slices, spread them evenly, and preheat the skillet or sandwich press before cooking.
Can you make cheese toast on whole wheat bread in a skillet?
Yes, cheese toast on whole wheat bread cooks well in a skillet. Cook it over low to medium heat, and cover the pan briefly so the cheese melts while the bread browns without scorching.
What can you add to cheese toast on whole wheat bread?
Tomato, sautéed mushrooms, spinach, or sliced onion can go in cheese toast on whole wheat bread. Pat wet vegetables dry or cook them first, since excess moisture can make the bread soggy.
Why does cheese toast on whole wheat bread get soggy?
Cheese toast on whole wheat bread usually gets soggy from watery fillings or a cooking surface that was not hot enough. Dry vegetables before adding them, avoid overfilling, and preheat the press or pan.
What goes well with cheese toast on whole wheat bread?
Cheese toast on whole wheat bread pairs well with tomato soup, a simple green salad, or sliced fresh vegetables. These sides balance the rich melted cheese and make the toast feel like a more complete meal.
How should you store leftover cheese toast on whole wheat bread?
Store leftover cheese toast on whole wheat bread in a covered container in the refrigerator once it has cooled. Reheat it in a skillet, toaster oven, or sandwich press to restore some crispness; a microwave tends to soften the bread.
Can you freeze cheese toast on whole wheat bread?
Yes, you can freeze cheese toast on whole wheat bread, though the texture may be softer after thawing. Wrap it tightly, then reheat from frozen in a toaster oven or press until the center is hot.
Is cheese toast on whole wheat bread a good breakfast?
Yes, cheese toast on whole wheat bread can be a practical breakfast, especially with fruit or vegetables on the side. Choose a portion that suits your appetite, and go easy on salty add-ons such as cured meat.
Cheese toast on whole wheat bread Vitamins & Minerals
Vitamins
B12
0.74µg · 31% DV
B2
0.35mg · 27% DV
Biotin
7.2µg · 24% DV
B3
3.72mg · 23% DV
Minerals
Phosphorus
343mg · 49% DV
Selenium
22µg · 40% DV
Calcium
382mg · 38% DV
Manganese
0.74mg · 32% DV
Sodium
614mg · 27% DV
Potassium ⭐
238mg · 7% DV
Cheese toast on whole wheat bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese toast on whole wheat bread
To burn the 347 calories in 1 serving (medium) (120 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 Cheese toast on whole wheat bread?
Cheese toast on whole wheat bread is a simple toasted sandwich: whole wheat slices enclose cheese, which softens and melts as the bread browns. It is a familiar home and café-style meal in many places, with the cheese and preparation varying by region.
The contrast of crisp bread and warm, stretchy cheese makes it an easy breakfast, lunch or snack; serve it with a salad, sliced vegetables or soup for a fuller meal. Whole wheat bread brings some fibre, while the cheese contributes protein and calcium. Each 100 g provides 15.2 g of protein. For a lighter version, use a moderate amount of cheese and add fresh vegetables on the side.
How Nutritious Is Cheese toast on whole wheat bread?
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
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 Cheese toast on whole wheat bread 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 Cheese toast on whole wheat bread Contain Allergens?
Contains these allergens:
Which Diets Is Cheese toast on whole wheat bread 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
Cheese toast on whole wheat bread Fat Profile
SATURATED
8.52g
MONOUNSATURATED
5.04g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.