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Protein bread toast with cheese Calories
Hearty toast made with high-protein bread and cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Protein bread toast with cheese (90 g) has 212 calories. That works out to 235 calories per 100 g. It contains 16.2 g of carbs, 16.2 g of protein, 8.1 g of fat and 5.4 g of fiber. Its 162 mg of Phosphorus covers 23% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Protein bread toast with cheese Nutrition Facts
Selected: 1 piece (medium) · 90 g
212
KCAL / 90G
Carbs
16.2g
· 6% DV
Protein
16.2g
· 32% DV
Fat
8.1g
· 10% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 32% · Fat 36%
Protein bread toast with cheese nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 5.4 g | 19% |
| Protein | 16.2 g | 32% |
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 Protein bread toast with cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 212 kcal |
| 1 slice (thin) | 45 g | 106 kcal |
| 1 piece (small) | 60 g | 141 kcal |
| 1 slice (thick) | 65 g | 153 kcal |
| 100 g | 100 g | 235 kcal |
| 1 serving (medium) | 100 g | 235 kcal |
| 1 piece (large) | 130 g | 306 kcal |
| 2 piece (double) | 180 g | 423 kcal |
Calculated from 235 calories per 100 g.
Frequently Asked Questions About Protein bread toast with cheese
How do you make protein bread toast with cheese?
To make protein bread toast with cheese, place cheese between two slices of protein bread and toast until the cheese melts and the bread turns golden. Serve it while hot for the best texture.
What cheese melts best in protein bread toast with cheese?
Cheddar, mozzarella, and Swiss all melt well in protein bread toast with cheese. Cheddar gives a sharper flavour, while mozzarella is milder and stretchier; use thin slices so the filling heats evenly.
Is protein bread toast with cheese a good breakfast?
Yes, protein bread toast with cheese can be a filling breakfast because it combines protein with bread and cheese. Add fruit or vegetables on the side for more variety and a more balanced meal.
How do you stop protein bread toast with cheese from getting soggy?
Keep wet fillings, such as tomato, in thin slices and pat them dry before adding them to protein bread toast with cheese. Avoid overfilling it, and eat the toast soon after cooking.
Can you make protein bread toast with cheese in an air fryer?
Yes, you can cook protein bread toast with cheese in an air fryer. Secure the top slice with a toothpick if needed, and check it early because thin protein bread can brown quickly.
Can you freeze protein bread toast with cheese?
You can freeze cooked protein bread toast with cheese, though the bread may lose some crispness after thawing. Cool it completely, wrap it airtight, then reheat it in a toaster oven or air fryer.
What can you serve with protein bread toast with cheese?
Serve protein bread toast with cheese with a green salad, sliced vegetables, or soup. Those sides add freshness and make the toast work as a simple lunch or light dinner.
Can protein bread toast with cheese help keep you full?
It can be satisfying: protein bread and cheese provide protein, and the bread may also contribute fibre. Add vegetables or fruit if you want a larger meal without relying on extra toast.
Is protein bread toast with cheese suitable for people with diabetes?
It may fit some diabetes meal plans, but the bread and portion size still affect the meal. Pairing protein bread toast with cheese with non-starchy vegetables can make the meal more balanced; individual advice varies.
Can you add avocado to protein bread toast with cheese?
Yes, avocado pairs well with protein bread toast with cheese and adds a creamy texture. Add a few slices after toasting, or use a thin layer inside so the bread does not become too soft.
Protein bread toast with cheese Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.2mg · 15% DV
B1
0.16mg · 13% DV
B3
1.89mg · 12% DV
Minerals
Phosphorus
162mg · 23% DV
Calcium
207mg · 21% DV
Manganese
0.45mg · 20% DV
Sodium
378mg · 16% DV
Potassium ⭐
126mg · 4% DV
Protein bread toast with cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein bread toast with cheese
To burn the 212 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 Protein bread toast with cheese?
Protein bread toast with cheese is made by filling slices of high-protein bread with cheese and toasting them until the outside is crisp and the middle is warm and soft. It is a contemporary take on everyday toast rather than a dish tied to one particular region, and works well for breakfast or a quick meal.
Across English-speaking kitchens, it can be served on its own or with sliced tomatoes, greens or a simple salad. Its protein-rich bread gives it a more substantial character than ordinary toast: it provides 18 g of protein per 100 g. For a lighter plate, use a moderate amount of cheese and add fresh vegetables; it also pairs nicely with fruit or a cup of tea.
How Nutritious Is Protein bread toast with cheese?
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 Protein bread toast with cheese 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 Protein bread toast with cheese Contain Allergens?
Contains these allergens:
Which Diets Is Protein bread toast with cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein bread toast with cheese Fat Profile
SATURATED
3.15g
MONOUNSATURATED
2.43g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.