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Toasted whole wheat bread with melted cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Whole wheat cheese toast (110 g) has 318 calories. That works out to 289 calories per 100 g. It contains 27.3 g of carbs, 15.6 g of protein, 16.4 g of fat and 4.5 g of fiber. Its 313.5 mg of Phosphorus covers 45% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 110 g
318
KCAL / 110G
Carbs
27.3g
· 10% DV
Protein
15.6g
· 31% DV
Fat
16.4g
· 21% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 20% · Fat 46%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 318 kcal | |
| Total fat | 16.4 g | 21% |
| Saturated fat | 8.91 g | 45% |
| Trans fat | 0.31 g | |
| Sodium | 616 mg | 27% |
| Total carbohydrate | 27.3 g | 10% |
| Fiber | 4.5 g | 16% |
| Protein | 15.6 g | 31% |
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) | 110 g | 318 kcal |
| 1 slice (thin) | 35 g | 101 kcal |
| ½ piece (half) | 55 g | 159 kcal |
| 1 piece (small) | 70 g | 202 kcal |
| 2 slice (thick) | 70 g | 202 kcal |
| 100 g | 100 g | 289 kcal |
| 1 piece (large) | 160 g | 462 kcal |
| 1 serving (double) | 220 g | 636 kcal |
| 1 pack (jumbo) | 240 g | 694 kcal |
Calculated from 289 calories per 100 g.
To make whole wheat cheese toast, place melting cheese between two slices of whole wheat bread and toast until the cheese softens and the bread browns. A thin coating of butter on the outside can help the bread turn crisp and golden.
Cheddar, Monterey Jack, and mozzarella all melt well in whole wheat cheese toast. For a stretchy center, use mozzarella; for a sharper, more savory flavor, choose cheddar. A blend gives both flavor and an even melt.
Use medium heat and let whole wheat cheese toast warm through before turning or removing it. A very hot pan can brown the bread before the cheese melts. A light brush of butter helps the outside crisp without needing much.
Yes, whole wheat cheese toast cooks well in a skillet. Place the sandwich in a lightly buttered pan over medium heat, press it gently with a spatula, and turn it when the underside is golden so both sides brown evenly.
The cheese in whole wheat cheese toast may stay firm if the slices are thick, the pan is too hot, or the bread browns too quickly. Use thinner slices and moderate heat so the center has time to warm before the outside gets too dark.
Tomato, spinach, mushrooms, or thin slices of cooked ham make easy additions to whole wheat cheese toast. Pat wet vegetables dry first, and avoid overfilling the sandwich so the bread can seal and toast properly.
Yes, an air fryer can brown whole wheat cheese toast, but secure the top slice or use a toothpick so the circulating air does not lift it. Check it as it cooks, since bread can brown quickly in an air fryer.
Whole wheat cheese toast pairs well with tomato soup, a green salad, or sliced fresh vegetables. Soup makes it a heartier lunch, while fruit or a small salad keeps the meal lighter and adds a fresh contrast to the melted cheese.
Yes, whole wheat cheese toast can be a convenient breakfast, especially when served with fruit or vegetables. The bread and cheese make it more filling than plain toast, and you can add an egg if you want a heartier meal.
Whole wheat cheese toast is best fresh because the bread loses its crispness as it sits. Refrigerate leftovers in a covered container and reheat them in a skillet or toaster oven; a microwave warms the cheese but can make the bread soft.
Vitamins
B12
0.75µg · 31% DV
B2
0.32mg · 25% DV
B3
3.41mg · 21% DV
Biotin
5.72µg · 19% DV
Minerals
Phosphorus
314mg · 45% DV
Selenium
20µg · 36% DV
Calcium
319mg · 32% DV
Manganese
0.68mg · 30% DV
Sodium
616mg · 27% DV
Potassium ⭐
231mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 318 calories in 1 piece (medium) (110 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.
Whole wheat cheese toast is made by adding cheese to whole wheat bread and toasting it until the bread is crisp and the cheese melts. It is a simple, familiar snack rather than a dish tied to one particular place, and can be made in a pan, sandwich press or toaster oven. The bread has a lightly nutty, hearty flavour, while the warm cheese makes the middle soft and savoury.
Serve it for breakfast or a quick lunch, on its own or with salad, sliced tomatoes or soup. Cheese contributes protein, and the whole wheat bread adds fibre; a 100 g portion has 4.1 g of fibre. For a lighter plate, use a moderate amount of cheese and add fresh vegetables on the side.
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
8.91g
MONOUNSATURATED
4.62g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 17.8:1
Above the ideal 4:1 (17.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.