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Plain oat toast Calories
Plain fiber-containing grain toast
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Plain oat toast (60 g) has 153 calories. That works out to 255 calories per 100 g. It contains 27.3 g of carbs, 6.3 g of protein, 2.7 g of fat and 4.3 g of fiber. Its 1.3 mg of Manganese covers 57% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Plain oat toast Nutrition Facts
Selected: 2 slice (medium) · 60 g
153
KCAL / 60G
Carbs
27.3g
· 10% DV
Protein
6.3g
· 13% DV
Fat
2.7g
· 3% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 16% · Fat 15%
Plain oat toast nutrition facts table · 2 slice (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.39 g | 2% |
| Trans fat | 0 g | |
| Sodium | 246 mg | 11% |
| Total carbohydrate | 27.3 g | 10% |
| Fiber | 4.3 g | 15% |
| Protein | 6.3 g | 13% |
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 Slice of Plain oat toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 77 kcal |
| 1 slice (thin) | 25 g | 64 kcal |
| 1 slice (thick) | 40 g | 102 kcal |
| 2 slice (medium) | 60 g | 153 kcal |
| 2 slice (thick) | 80 g | 204 kcal |
| 1 serving (large) | 90 g | 230 kcal |
| 100 g | 100 g | 255 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Plain oat toast
What is plain oat toast made from?
Plain oat toast is a processed grain bread made with oats, usually ground or added as flakes, then mixed into dough and baked. Recipes may include other flours and ingredients too, so the exact composition varies by product; it is not simply a slice of intact oats.
How do you make plain oat toast crispy?
Toast plain oat toast on a moderate setting and check it before the cycle ends, since oat-based bread can dry out if left too long. For a crisp outside with a softer center, toast the slices briefly, then add fillings rather than heating them for an extended time.
What are the best toppings for plain oat toast?
Plain oat toast pairs well with both savory and sweet toppings. Try egg with tomato or avocado, or use nut butter with sliced fruit; adding a protein-rich topping can make a more filling snack or breakfast than eating the toast on its own.
Can plain oat toast replace regular bread in sandwiches?
Yes, plain oat toast can replace regular bread in most sandwiches. Its oat flavor and texture may be more noticeable, and a slice can be more fragile with wet fillings, so toast it lightly or add juicy ingredients just before serving.
Does toasting plain oat toast change its nutrition?
Toasting plain oat toast mainly removes some surface moisture; it does not meaningfully remove its fiber or protein. A slice may weigh slightly less after toasting, but adding spreads or fillings can change the nutrition of the finished meal.
How should you store plain oat toast after opening?
Keep plain oat toast sealed in its original bag or an airtight container in a cool, dry place. Avoid leaving it somewhere warm or humid, which can encourage mold, and follow the package’s storage instructions and date once opened.
Can you freeze plain oat toast?
Yes, plain oat toast freezes well. Separate the slices with parchment or freeze them in a single layer before packing them airtight, so you can take out only what you need. Toast slices straight from frozen or let them thaw before serving.
Is plain oat toast good for weight loss?
Plain oat toast can fit into a weight-loss eating plan, and its fiber may help make a meal more filling. Pair it with vegetables and a protein source; toppings such as generous amounts of butter or sweet spreads can make the meal less filling for its overall energy.
Can people with diabetes eat plain oat toast?
People with diabetes can include plain oat toast in a meal, but its carbohydrate still affects blood glucose. Pairing a measured portion with protein and vegetables can make the meal more balanced; follow your clinician’s advice for your individual glucose targets.
Why does homemade plain oat toast crumble?
Homemade plain oat toast can crumble because oats do not form the same gluten network as wheat flour, or because the dough lacks enough moisture or binding ingredients. Let the loaf cool fully before slicing, and use the binding ingredients specified in the recipe.
Plain oat toast Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
Biotin
4.8µg · 16% DV
B3
2.46mg · 15% DV
B2
0.11mg · 8% DV
Minerals
Manganese
1.32mg · 57% DV
Selenium
17µg · 31% DV
Phosphorus
168mg · 24% DV
Copper
0.18mg · 20% DV
Sodium
246mg · 11% DV
Potassium ⭐
186mg · 5% DV
Plain oat toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain oat toast
To burn the 153 calories in 2 slice (medium) (60 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 Plain oat toast?
Plain oat toast is sliced bread made with oats, often alongside other flours and familiar bread ingredients; the exact recipe varies by maker. It is a modern everyday loaf rather than a dish tied to one particular region. The oats give it a gentle, grainy flavour and a slightly heartier texture, while toasting brings out a crisp crust.
It works well at breakfast with eggs, fruit or a savoury spread, and makes an easy base for sandwiches or toast in between meals. It provides fibre as well as carbohydrates, with 7.2 g of fibre per 100 g. For a lighter topping, try fresh tomato, avocado or a modest amount of cheese.
How Nutritious Is Plain 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
High
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 Plain 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 Plain oat toast Contain Allergens?
Contains these allergens:
Which Diets Is Plain oat toast Good For?
Vegan
✓ 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
Plain oat toast Fat Profile
SATURATED
0.39g
MONOUNSATURATED
0.69g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.