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Protein cheese toast Calories
Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein cheese toast (150 g) has 383 calories. That works out to 255 calories per 100 g. It contains 36.8 g of carbs, 27.8 g of protein, 13.8 g of fat and 4.7 g of fiber. Its 495 mg of Phosphorus covers 71% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Protein cheese toast Nutrition Facts
Selected: 1 serving (medium) · 150 g
383
KCAL / 150G
Carbs
36.8g
· 13% DV
Protein
27.8g
· 56% DV
Fat
13.8g
· 18% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 29% · Fat 33%
Protein cheese toast nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 383 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 6.98 g | 35% |
| Trans fat | 0.27 g | |
| Sodium | 930 mg | 40% |
| Total carbohydrate | 36.8 g | 13% |
| Fiber | 4.7 g | 17% |
| Protein | 27.8 g | 56% |
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 Serving of Protein cheese toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 383 kcal |
| 1 slice (thin) | 45 g | 115 kcal |
| 1 slice (thick) | 65 g | 166 kcal |
| 1 piece (half) | 75 g | 191 kcal |
| 100 g | 100 g | 255 kcal |
| 1 serving (small) | 120 g | 306 kcal |
| 1 serving (large) | 210 g | 536 kcal |
| 1 piece (double) | 300 g | 765 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Protein cheese toast
What is in protein cheese toast?
Protein cheese toast usually combines bread with cheese, and some versions use bread or added ingredients chosen to increase protein. The exact ingredients vary between recipes and packaged products, so the name does not describe one fixed recipe.
How do you make protein cheese toast at home?
Put cheese between slices of bread and toast until the cheese melts and the bread is crisp. For a homemade version with more protein, add an egg or serve the toast with a protein-rich side such as yogurt.
How is protein cheese toast different from regular cheese toast?
Protein cheese toast uses bread or additional ingredients intended to provide more protein than a basic cheese toast. Packaged versions are processed foods; making it at home lets you choose the bread, cheese, and other ingredients.
What cheese works best in protein cheese toast?
A cheese that melts well, such as kaşar, works well in protein cheese toast. Slice it evenly so it melts before the bread becomes too dark; a stronger-flavoured cheese can also add taste without needing extra toppings.
How can you keep protein cheese toast from getting soggy?
Keep wet ingredients, such as sliced tomato, out of protein cheese toast while it cooks. Preheat the press or pan, avoid overfilling it, and serve juicy vegetables on the side rather than inside the sandwich.
What should you serve with protein cheese toast?
Serve protein cheese toast with fresh vegetables, a salad, or soup for a more complete meal. Fruit or plain yogurt can also work at breakfast, depending on whether you want a savoury or lighter accompaniment.
Can you make protein cheese toast without a sandwich press?
Yes. Cook protein cheese toast in a covered skillet over medium-low heat, turning it once the underside is golden. The lid helps the cheese melt while the lower heat keeps the bread from browning too quickly.
Can protein cheese toast be prepared ahead of time?
It is best toasted just before eating, since assembled bread can soften as it sits. You can prepare the ingredients ahead, then fill and cook the protein cheese toast when you are ready to serve it.
Can you freeze protein cheese toast?
Yes, protein cheese toast can be frozen, though the bread may be softer after thawing. Cool it first, wrap it tightly, and reheat it from thawed in a skillet or toaster oven to restore some crispness.
Is protein cheese toast a good breakfast before a workout?
Protein cheese toast can work before a workout if it sits comfortably with you. The bread provides carbohydrates and the cheese adds protein; allow time to digest it, especially if a large or rich meal feels heavy during exercise.
Protein cheese toast Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
B2
0.45mg · 35% DV
B3
5.1mg · 32% DV
Biotin
9.3µg · 31% DV
Minerals
Phosphorus
495mg · 71% DV
Selenium
36µg · 65% DV
Calcium
578mg · 58% DV
Manganese
1.08mg · 47% DV
Sodium
930mg · 40% DV
Potassium ⭐
368mg · 11% DV
Protein cheese toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein cheese toast
To burn the 383 calories in 1 serving (medium) (150 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 cheese toast?
Protein cheese toast is a protein-focused take on the Turkish toasted sandwich, made with bread and kaşar, a mild, slightly salty Turkish semi-hard cheese that melts well. It is pressed until the outside is crisp and the cheese inside turns soft and stretchy.
In Turkey, kaşarlı tost is a familiar choice for breakfast, a quick bite between meals, or a simple meal with tea; it is often served with tomatoes or pickles. This version offers protein and calcium, with 18.5 g of protein per 100 g according to the listed values. Add salad or fresh vegetables for a more balanced plate, or choose a smaller portion if you want a lighter meal.
How Nutritious Is Protein 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 Protein 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 Protein cheese toast Contain Allergens?
Contains these allergens:
Which Diets Is Protein 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
Protein cheese toast Fat Profile
SATURATED
6.98g
MONOUNSATURATED
3.75g
POLYUNSATURATED
2.17g
Omega 6:3 ratio 16.9:1
Above the ideal 4:1 (16.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.