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Cheese oat toast Calories
Oat-based cheese toast with protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cheese oat toast (90 g) has 239 calories. That works out to 265 calories per 100 g. It contains 22.3 g of carbs, 12.2 g of protein, 11.3 g of fat and 3.1 g of fiber. Its 225 mg of Phosphorus covers 32% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Cheese oat toast Nutrition Facts
Selected: 1 piece (medium) · 90 g
239
KCAL / 90G
Carbs
22.3g
· 8% DV
Protein
12.2g
· 24% DV
Fat
11.3g
· 14% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 20% · Fat 43%
Cheese oat toast nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 239 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 5.49 g | 27% |
| Trans fat | 0.18 g | |
| Sodium | 387 mg | 17% |
| Total carbohydrate | 22.3 g | 8% |
| Fiber | 3.1 g | 11% |
| Protein | 12.2 g | 24% |
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 Cheese oat toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 239 kcal |
| 1 slice (thin) | 30 g | 80 kcal |
| ½ piece (half) | 45 g | 119 kcal |
| 1 piece (small) | 60 g | 159 kcal |
| 2 slice (medium) | 60 g | 159 kcal |
| 1 cup (diced) | 85 g | 225 kcal |
| 100 g | 100 g | 265 kcal |
| 1 piece (large) | 130 g | 345 kcal |
| 1 serving (double) | 180 g | 477 kcal |
Calculated from 265 calories per 100 g.
Frequently Asked Questions About Cheese oat toast
How do you make cheese oat toast?
You make cheese oat toast by mixing oats with cheese and a binder such as egg or yogurt, then cooking the mixture in a pan or sandwich press until set and browned. Recipes vary, so adjust the binder to get a mixture that holds its shape.
Is cheese oat toast a healthy breakfast?
Cheese oat toast can be a nourishing breakfast, with protein and calcium from the cheese and some fiber from the oats. Pair it with fresh vegetables or fruit for a more varied meal, rather than relying on the toast alone.
Why does cheese oat toast turn soggy?
Cheese oat toast can turn soggy when the mixture is too wet, the oats have not absorbed moisture, or the toast is stacked while hot. Let the mixture stand before cooking, use moderate heat, and place cooked pieces on a rack so steam can escape.
Can you make cheese oat toast without eggs?
Yes, cheese oat toast can be made without eggs. Use a little thick yogurt or mashed cottage cheese to help bind the oats, then let the mixture rest before cooking. The texture may be softer, so shape it carefully and avoid flipping too early.
Which oats work best for cheese oat toast?
Rolled oats or oat flour both work well for cheese oat toast. Oat flour makes a more uniform, soft mixture, while rolled oats leave a heartier texture. Instant oats can become mushy if the mixture contains too much liquid.
What cheese melts best in cheese oat toast?
Cheddar or mozzarella melts well in cheese oat toast and gives it a stretchy center. Crumbled feta adds a sharper, saltier flavor but does not melt into the same smooth texture. You can combine a melting cheese with a small amount of feta.
Can cheese oat toast be frozen?
Yes, cooked cheese oat toast can be frozen once it has cooled. Freeze pieces separately first, then store them in a sealed container so they do not stick together. Reheat from frozen in a pan or toaster oven to bring back a firmer surface.
How do you reheat leftover cheese oat toast?
Reheat leftover cheese oat toast in a dry pan, toaster oven, or sandwich press until hot throughout. These methods help restore its browned exterior; microwaving is quicker but tends to make the oats softer. Refrigerate leftovers in a covered container.
Can cheese oat toast fit into a weight-loss diet?
Yes, cheese oat toast can fit into a weight-loss eating plan as a filling meal or snack. Its oats and cheese provide fiber and protein, while extra cheese, cooking oil, and rich toppings can make a portion more energy-dense.
What can you serve with cheese oat toast?
Serve cheese oat toast with a crisp salad, sliced tomatoes, or soup for a fuller meal. For breakfast, fresh fruit works well alongside it. Choose accompaniments that complement its savory cheese flavor without making the meal overly heavy.
Cheese oat toast Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B2
0.22mg · 17% DV
B1
0.16mg · 13% DV
B5
0.63mg · 13% DV
Minerals
Phosphorus
225mg · 32% DV
Manganese
0.68mg · 30% DV
Calcium
234mg · 23% DV
Selenium
9.9µg · 18% DV
Sodium
387mg · 17% DV
Potassium ⭐
162mg · 5% DV
Cheese oat toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese oat toast
To burn the 239 calories in 1 piece (medium) (90 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 oat toast?
Cheese oat toast is a savoury toast made with oats in the bread or toast mixture and cheese as its filling or topping. Recipes vary, but the oats bring a hearty, gently nutty flavour, while the cheese adds saltiness and a soft, creamy centre when warmed.
Serve it hot for breakfast, a quick lunch or a substantial snack; it pairs easily with fresh tomatoes, leafy greens or a simple salad. The outside can turn crisp as the cheese softens inside. With 13.5 g of protein per 100 g, it has a more protein-forward profile than a plain slice of toast, while still providing carbohydrates for energy. For a lighter meal, use a modest amount of cheese and add vegetables rather than another rich side.
How Nutritious Is Cheese oat 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 Cheese oat 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 Cheese oat toast Contain Allergens?
Contains these allergens:
Which Diets Is Cheese oat 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
Cheese oat toast Fat Profile
SATURATED
5.49g
MONOUNSATURATED
3.06g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 20.6:1
Above the ideal 4:1 (20.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.