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A slice of whole-wheat bread with a browned, crisp-looking surface is topped with pale golden melted cheese, its edges lightly bubbling and toasted.
●Low GI

Whole wheat cheese toast Calories

Toasted whole wheat bread with melted cheese

CALORIES · 100 G

289kcal

GI

48low

POTASSIUM · 100 G

210mg

FIBER · 100 G

4.1g

Quick answer

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.

Whole wheat cheese toast Nutrition Facts

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%

Whole wheat cheese toast nutrition facts table · 1 piece (medium) (110 g)

NutrientAmount% DV
Calories318 kcal
Total fat16.4 g21%
Saturated fat8.91 g45%
Trans fat0.31 g
Sodium616 mg27%
Total carbohydrate27.3 g10%
Fiber4.5 g16%
Protein15.6 g31%

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 Whole wheat cheese toast?

ServingAmountCalories
1 piece (medium)110 g318 kcal
1 slice (thin)35 g101 kcal
½ piece (half)55 g159 kcal
1 piece (small)70 g202 kcal
2 slice (thick)70 g202 kcal
100 g100 g289 kcal
1 piece (large)160 g462 kcal
1 serving (double)220 g636 kcal
1 pack (jumbo)240 g694 kcal

Calculated from 289 calories per 100 g.

Frequently Asked Questions About Whole wheat cheese toast

How do you make whole wheat cheese toast?

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.

What cheese melts best in whole wheat cheese toast?

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.

How do you make whole wheat cheese toast crispy without burning it?

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.

Can you make whole wheat cheese toast in a pan instead of a toaster?

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.

Why does the cheese in whole wheat cheese toast not melt?

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.

What can you add to whole wheat cheese toast besides cheese?

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.

Can you make whole wheat cheese toast in an air fryer?

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.

What should you serve with whole wheat cheese toast?

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.

Is whole wheat cheese toast a good breakfast?

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.

Can you prepare whole wheat cheese toast ahead of time and reheat it?

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.

Whole wheat cheese toast Vitamins & Minerals

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

Whole wheat cheese toast Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

13.2
Medium

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

How to Burn Off Whole wheat cheese toast

To burn the 318 calories in 1 piece (medium) (110 g):

🚶

79min

Walking (5 km/h)

🏃

32min

Running (8 km/h)

🚴

43min

Cycling

🏊

37min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Whole wheat cheese toast?

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.

How Nutritious Is Whole wheat cheese toast?

Nutrient density

Medium

48/ 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

53/ 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 Whole wheat cheese toast 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 Whole wheat cheese toast Contain Allergens?

Contains these allergens:

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

Which Diets Is Whole wheat cheese toast 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

Whole wheat cheese toast Fat Profile

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.