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Whole wheat cheese toast Calories
Whole wheat toast with cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat cheese toast (90 g) has 260 calories. That works out to 289 calories per 100 g. It contains 25 g of carbs, 12.1 g of protein, 12.7 g of fat and 4.1 g of fiber. Its 241.2 mg of Phosphorus covers 34% 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 piece (medium) · 90 g
260
KCAL / 90G
Carbs
25g
· 9% DV
Protein
12.1g
· 24% DV
Fat
12.7g
· 16% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 18% · Fat 44%
Whole wheat cheese toast nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 12.7 g | 16% |
| Saturated fat | 6.39 g | 32% |
| Trans fat | 0.18 g | |
| Sodium | 461 mg | 20% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 4.1 g | 15% |
| Protein | 12.1 g | 24% |
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 Whole wheat cheese toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 260 kcal |
| 1 slice (thin) | 30 g | 87 kcal |
| 1 piece (half) | 45 g | 130 kcal |
| 2 slice (medium) | 60 g | 173 kcal |
| 1 serving (medium) | 90 g | 260 kcal |
| 100 g | 100 g | 289 kcal |
| 1 piece (large) | 130 g | 376 kcal |
| 1 piece (jumbo) | 160 g | 462 kcal |
| 1 serving (double) | 180 g | 520 kcal |
Calculated from 289 calories per 100 g.
Frequently Asked Questions About Whole wheat cheese toast
How do you make whole wheat cheese toast?
Place cheese between two slices of whole wheat bread and cook in a sandwich press until the bread is crisp and the cheese has melted. On a stovetop, toast it in a lightly buttered pan, turning once and pressing gently with a spatula.
What is the best cheese for whole wheat cheese toast?
Cheddar is a popular choice for whole wheat cheese toast because it melts readily and has a pronounced savory flavour. Mozzarella gives a stretchier, milder filling, while a blend can balance meltiness and flavour.
How do you stop whole wheat cheese toast from getting soggy?
Keep whole wheat cheese toast crisp by avoiding wet fillings and serving it soon after cooking. If adding tomato, pat it dry first; a thin layer of cheese against the bread can also help separate it from moist ingredients.
Can you make whole wheat cheese toast in an air fryer?
Yes, whole wheat cheese toast can be made in an air fryer. Put the assembled sandwich in the basket and cook until the bread is browned and the cheese melts, checking it early because air fryers vary and the bread can brown quickly.
Can you freeze whole wheat cheese toast?
Yes, you can freeze whole wheat cheese toast, although the bread may lose some crispness after thawing. Wrap each cooled sandwich tightly, freeze it, then reheat it from thawed in a pan or sandwich press for a better texture.
Why does the cheese fall out of whole wheat cheese toast?
Cheese can fall out of whole wheat cheese toast when it is stacked too close to the edges or the sandwich is pressed too hard. Leave a narrow border around the filling and avoid overfilling, especially with cheese that becomes very runny when melted.
What can you serve with whole wheat cheese toast?
Whole wheat cheese toast pairs well with a green salad, sliced vegetables, or a bowl of tomato soup. These sides add freshness and contrast with the warm, savoury sandwich without making the meal feel overly heavy.
How do you reheat whole wheat cheese toast without making it chewy?
Reheat whole wheat cheese toast in a dry skillet or sandwich press rather than a microwave. The direct heat helps restore a crisp exterior as the cheese warms; use moderate heat so the bread does not brown before the middle is hot.
Is whole wheat cheese toast a healthy breakfast?
Whole wheat cheese toast can be part of a balanced breakfast, offering whole-grain bread alongside cheese. Add fruit or vegetables for variety, and choose a portion that suits your appetite rather than relying on toast alone for a complete meal.
What is the difference between whole wheat cheese toast and grilled cheese?
Whole wheat cheese toast uses whole wheat bread, while grilled cheese can be made with many kinds of bread. Both are heated with cheese between or on the bread; recipes and names vary by country, so the distinction is not always strict.
Whole wheat cheese toast Vitamins & Minerals
Vitamins
B12
0.56µg · 23% DV
B3
3.24mg · 20% DV
B2
0.26mg · 20% DV
Biotin
5.4µg · 18% DV
Minerals
Phosphorus
241mg · 34% DV
Selenium
16µg · 29% DV
Manganese
0.61mg · 27% DV
Calcium
263mg · 26% DV
Sodium
461mg · 20% DV
Potassium ⭐
178mg · 5% 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 260 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 Whole wheat cheese toast?
Whole wheat cheese toast is made by topping or filling whole-wheat bread with cheese, then heating it until the bread is crisp and the cheese melts. It is an easy home-cooked toast rather than a dish tied to one specific place, and the cheese can vary from a mild melting variety to a sharper one.
It makes a quick breakfast, lunch or snack; serve it hot with sliced tomato, a salad or soup. The whole-wheat bread contributes fibre, while the cheese adds protein and richness, so it can be satisfying on its own. For a lighter plate, use a moderate amount of cheese and add fresh vegetables.
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
6.39g
MONOUNSATURATED
3.78g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 18.3:1
Above the ideal 4:1 (18.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.