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Whole wheat cheese toast Calories
Toasted whole wheat bread with cheese; provides protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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 28.4 g of carbs, 15.6 g of protein, 16.1 g of fat and 4.5 g of fiber. Its 283.8 mg of Phosphorus covers 41% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat cheese toast Nutrition Facts
Selected: 1 piece (medium) · 110 g
318
KCAL / 110G
Carbs
28.4g
· 10% DV
Protein
15.6g
· 31% DV
Fat
16.1g
· 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 35% · Protein 19% · Fat 46%
Whole wheat cheese toast nutrition facts table · 1 piece (medium) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 318 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 7.81 g | 39% |
| Trans fat | 0.31 g | |
| Sodium | 563 mg | 24% |
| Total carbohydrate | 28.4 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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How Many Calories in 1 Medium Whole wheat cheese toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 110 g | 318 kcal |
| 1 slice (thin) | 45 g | 130 kcal |
| 1 serving (half) | 55 g | 159 kcal |
| 1 slice (thick) | 60 g | 173 kcal |
| 1 piece (small) | 80 g | 231 kcal |
| 100 g | 100 g | 289 kcal |
| 1 piece (large) | 150 g | 434 kcal |
| 1 serving (jumbo) | 180 g | 520 kcal |
| 2 piece (double) | 220 g | 636 kcal |
Calculated from 289 calories per 100 g.
Frequently Asked Questions About Whole wheat cheese toast
How do you make whole wheat cheese toast?
Layer cheese between two slices of whole wheat bread, then cook in a sandwich press or skillet until the bread is browned and the cheese melts. A light coating of butter on the outside helps it crisp, but you can leave it off.
Which cheese melts best in whole wheat cheese toast?
Cheddar, mozzarella and Swiss all melt well in whole wheat cheese toast. Cheddar gives a stronger flavor, while mozzarella is milder and stretchier; avoid using only a dry, crumbly cheese if you want a smooth melted filling.
How do you make whole wheat cheese toast without burning the bread?
Cook whole wheat cheese toast over moderate heat so the cheese has time to melt before the bread gets too dark. If the slices are thick, cover the skillet briefly to hold in heat, then uncover and finish until the outside is crisp.
Can you make whole wheat cheese toast in an air fryer?
Yes, an air fryer works for whole wheat cheese toast. Secure the top slice with a toothpick if the fan might lift it, and check as it cooks: bread can brown quickly, so take it out once the cheese has melted.
What can you add to whole wheat cheese toast?
Tomato, sautéed mushrooms, spinach or sliced onion add flavor to whole wheat cheese toast. Use cooked or well-drained vegetables to avoid a soggy filling, and keep the layer thin so the bread can toast evenly.
Why does whole wheat cheese toast get soggy?
Whole wheat cheese toast usually gets soggy from wet fillings or trapped steam. Pat vegetables dry, avoid overfilling, and serve it soon after cooking; leaving a hot toast in a sealed container also softens the bread.
What should you serve with whole wheat cheese toast?
Whole wheat cheese toast goes well with tomato soup, a green salad or fresh sliced vegetables. Soup makes it a more substantial meal, while a salad or crunchy vegetables provide a fresh contrast to the warm, melted cheese.
Can you make whole wheat cheese toast ahead of time?
You can assemble whole wheat cheese toast ahead, but it is best cooked just before serving because the bread can absorb moisture from the cheese and fillings. Keep the assembled sandwich refrigerated in a covered container and toast it when ready to eat.
How do you store and reheat leftover whole wheat cheese toast?
Refrigerate leftover whole wheat cheese toast in a covered container once it has cooled, and eat it within a day. Reheat it in a skillet or sandwich press to restore some crispness; a microwave warms it but leaves the bread softer.
Is whole wheat cheese toast a good choice for weight loss?
Whole wheat cheese toast can fit into a weight-loss eating pattern, especially when you use a moderate amount of cheese and skip calorie-dense extras. Pairing it with vegetables can make the meal more filling without relying on a larger toast.
Whole wheat cheese toast Vitamins & Minerals
Vitamins
B12
0.68µg · 28% DV
B2
0.32mg · 25% DV
B3
3.41mg · 21% DV
Biotin
5.72µg · 19% DV
Minerals
Phosphorus
284mg · 41% DV
Selenium
20µg · 36% DV
Manganese
0.79mg · 34% DV
Calcium
321mg · 32% DV
Sodium
563mg · 24% DV
Potassium ⭐
218mg · 6% DV
Whole wheat cheese toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
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):
🚶
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 Whole wheat cheese toast?
Whole wheat cheese toast is made by placing cheese between slices of whole wheat bread and toasting them in a press or pan. It is a simple, familiar combination rather than a dish tied to one specific origin. The bread turns crisp and browned while the cheese softens or melts, giving each bite a savoury, hearty feel. It works for breakfast, lunch or a quick snack, and can be served on its own or with a little salad.
Whole wheat bread contributes fibre, while the cheese adds protein and calcium; a 100 g portion provides 14.2 g of protein. Add tomato or leafy greens for freshness, or use a moderate amount of cheese and skip added butter or oil for a lighter toast.
How Nutritious Is Whole wheat cheese toast?
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 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:
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
7.81g
MONOUNSATURATED
4.73g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 17.3:1
Above the ideal 4:1 (17.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.