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Simple hot cheese toast
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Plain toasted cheese sandwich (140 g) has 402 calories. That works out to 287 calories per 100 g. It contains 44.5 g of carbs, 17.4 g of protein, 17.2 g of fat and 2.5 g of fiber. Its 32.2 µg of Selenium covers 59% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 140 g
402
KCAL / 140G
Carbs
44.5g
· 16% DV
Protein
17.4g
· 35% DV
Fat
17.2g
· 22% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 17% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 402 kcal | |
| Total fat | 17.2 g | 22% |
| Saturated fat | 8.89 g | 44% |
| Trans fat | 0.31 g | |
| Sodium | 875 mg | 38% |
| Total carbohydrate | 44.5 g | 16% |
| Fiber | 2.5 g | 9% |
| Protein | 17.4 g | 35% |
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) | 140 g | 402 kcal |
| ½ piece (half) | 70 g | 201 kcal |
| 1 piece (small) | 90 g | 258 kcal |
| 100 g | 100 g | 287 kcal |
| 1 serving (medium) | 140 g | 402 kcal |
| 1 piece (large) | 200 g | 574 kcal |
| 1 piece (jumbo) | 260 g | 746 kcal |
| 2 piece (double) | 280 g | 804 kcal |
Calculated from 287 calories per 100 g.
To make a plain toasted cheese sandwich, put sliced cheese between two slices of bread and toast until the bread is crisp and the cheese has melted. A thin coating of butter on the outside helps it brown, but you can toast it without butter.
A cheese that melts smoothly, such as cheddar, works well in a plain toasted cheese sandwich. Slice it thinly so it melts before the bread gets too dark; combining a mild melting cheese with a little sharper cheese adds more flavor.
Keep the cheese away from the edges of the bread and avoid overfilling a plain toasted cheese sandwich. Press the sandwich gently rather than crushing it, which gives the cheese room to melt without being forced out.
The bread can burn before the cheese melts if the heat is too high or the cheese slices are too thick. Use medium-low heat, thinly sliced cheese, and a lid on a pan to help the filling warm through while the bread browns gradually.
Yes, you can make a plain toasted cheese sandwich in an air fryer. Secure the top slice with a toothpick if the circulating air lifts it, and check as it cooks because air fryers vary; remove the toothpick before serving.
They are closely related: all usually mean bread toasted around a melted-cheese filling. Names and methods vary by region—a grilled cheese is commonly cooked in a pan, while a toastie may be made in a sealed sandwich press.
Tomato soup is a classic pairing for a plain toasted cheese sandwich, and a green salad or sliced vegetables also work well. For a quick meal, serve it with pickles or fruit to add a fresh, contrasting side.
Let leftover plain toasted cheese sandwich cool, then refrigerate it in a covered container and eat it soon. Do not leave it sitting at room temperature for a long time; reheat it in a pan or sandwich press for a crisper texture.
Yes, a plain toasted cheese sandwich can be frozen, although the bread may lose some of its fresh crispness. Wrap it well, thaw it in the refrigerator, then reheat in a pan or toaster oven until hot throughout.
You can make a plain toasted cheese sandwich crispy without butter by toasting it in a preheated, nonstick pan or sandwich press. Use moderate heat and turn it if needed so the bread browns evenly while the cheese melts.
Vitamins
B1
0.43mg · 36% DV
B12
0.87µg · 36% DV
B3
4.34mg · 27% DV
B2
0.34mg · 26% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
333mg · 48% DV
Calcium
423mg · 42% DV
Sodium
875mg · 38% DV
Potassium ⭐
239mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 402 calories in 1 piece (medium) (140 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.
A plain toasted cheese sandwich is made by placing cheese between slices of bread and heating them in a sandwich press or pan until the bread is crisp and the cheese melts. Unlike versions with extras such as ham or tomato, it keeps the filling simple.
It is an easy breakfast, lunch or snack in many places, often served hot with soup, salad or a cup of tea. The contrast between crunchy bread and soft, savoury cheese makes it comforting without needing elaborate toppings. It provides 12.4 g of protein per 100 g. Add fresh vegetables on the side, or use a little less cheese and wholegrain bread for a lighter take.
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
8.89g
MONOUNSATURATED
4.54g
POLYUNSATURATED
2.17g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.