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Whole wheat cheese toast Calories
Toasted whole wheat bread with melted cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat cheese toast (120 g) has 347 calories. That works out to 289 calories per 100 g. It contains 29.8 g of carbs, 17 g of protein, 17.9 g of fat and 4.9 g of fiber. Its 306 mg of Phosphorus covers 44% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat cheese toast Nutrition Facts
Selected: 1 serving (medium) · 120 g
347
KCAL / 120G
Carbs
29.8g
· 11% DV
Protein
17g
· 34% DV
Fat
17.9g
· 23% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 20% · Fat 46%
Whole wheat cheese toast nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 347 kcal | |
| Total fat | 17.9 g | 23% |
| Saturated fat | 8.64 g | 43% |
| Trans fat | 0.34 g | |
| Sodium | 624 mg | 27% |
| Total carbohydrate | 29.8 g | 11% |
| Fiber | 4.9 g | 18% |
| Protein | 17 g | 34% |
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 Whole wheat cheese toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 347 kcal |
| 1 slice (thin) | 30 g | 87 kcal |
| 1 slice (thick) | 40 g | 116 kcal |
| 1 piece (half) | 60 g | 173 kcal |
| 2 slice (thick) | 80 g | 231 kcal |
| 100 g | 100 g | 289 kcal |
| 1 piece (whole) | 120 g | 347 kcal |
| 1 serving (large) | 160 g | 462 kcal |
Calculated from 289 calories per 100 g.
Frequently Asked Questions About Whole wheat cheese toast
How do you make whole wheat cheese toast?
Put cheese between two slices of whole wheat bread and toast until the bread is crisp and the cheese melts. For an even result, preheat the sandwich press and avoid overfilling the bread.
What cheese melts best in whole wheat cheese toast?
Cheddar, Monterey Jack, and mozzarella all melt well in whole wheat cheese toast. A blend can add both stretch and flavor; use a modest amount of fresh mozzarella because excess moisture may soften the bread.
Can you make whole wheat cheese toast in an air fryer?
Yes. Assemble the sandwich, secure the top slice with a toothpick if needed, and air-fry until the bread is golden and the cheese has melted. Check it early, since air fryers brown at different speeds.
How do you stop whole wheat cheese toast from getting soggy?
Keep wet fillings such as tomato away from the bread, or pat them dry before adding them. Toasting the bread until crisp and using cheese that is not overly moist also helps whole wheat cheese toast hold its texture.
Can you freeze whole wheat cheese toast?
Yes, you can freeze it after cooking once it has cooled completely. Wrap individual portions tightly, then reheat from frozen in an oven or air fryer so the bread crisps; microwaving tends to make it soft.
Is whole wheat cheese toast a good lunch to pack?
It can work for lunch, but it is best eaten warm because the melted cheese and toasted bread lose their texture as they cool. Pack it separately from juicy vegetables, or add those just before eating.
Is whole wheat cheese toast good for weight loss?
It can fit a weight-loss eating plan, but the cheese and added butter can make portions more energy-dense. Use a moderate amount of cheese, skip extra butter, and pair the toast with vegetables for a more filling meal.
Can people with diabetes eat whole wheat cheese toast?
Often, yes, but the bread still contains carbohydrates and can affect blood glucose. A smaller portion with vegetables or another source of protein may suit some people better; follow your own glucose readings and care plan.
How do you reheat whole wheat cheese toast without making it chewy?
Reheat whole wheat cheese toast in a dry skillet, toaster oven, or air fryer rather than the microwave. These methods bring back some crispness while warming the cheese; use moderate heat so the outside does not burn first.
What is the difference between whole wheat cheese toast and a grilled cheese sandwich?
Whole wheat cheese toast uses whole wheat bread, while a grilled cheese sandwich can be made with many kinds of bread. Both contain melted cheese, but the whole wheat version has a heartier, more pronounced grain flavor.
Whole wheat cheese toast Vitamins & Minerals
Vitamins
B12
0.74µg · 31% DV
B2
0.35mg · 27% DV
Biotin
7.2µg · 24% DV
B3
3.72mg · 23% DV
Minerals
Phosphorus
306mg · 44% DV
Selenium
22µg · 40% DV
Calcium
348mg · 35% DV
Manganese
0.74mg · 32% DV
Sodium
624mg · 27% DV
Potassium ⭐
252mg · 7% DV
Whole wheat cheese toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat cheese toast
To burn the 347 calories in 1 serving (medium) (120 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 Whole wheat cheese toast?
Whole wheat cheese toast is made by placing cheese—often a variety that melts well—between slices of whole wheat bread and toasting them until the bread is crisp and the cheese soft. It works as a quick breakfast, lunch or snack, and can be served on its own or with a simple salad. The whole wheat bread brings more fibre than a refined-white-bread version, while the cheese adds protein and makes the toast more filling. For a lighter meal, use a moderate amount of cheese and pair it with fresh vegetables or fruit.
How Nutritious Is Whole wheat 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 Whole wheat 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 Whole wheat cheese toast Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat 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
Whole wheat cheese toast Fat Profile
SATURATED
8.64g
MONOUNSATURATED
5.16g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.