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Three cheese pan toast Calories
Pan-toasted three-cheese sandwich; energy-dense, rich in protein, calcium, and sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Three cheese pan toast (140 g) has 465 calories. That works out to 332 calories per 100 g. It contains 34.7 g of carbs, 21.3 g of protein, 27.2 g of fat and 2.2 g of fiber. Its 406 mg of Phosphorus covers 58% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Three cheese pan toast Nutrition Facts
Selected: 1 piece (medium) · 140 g
465
KCAL / 140G
Carbs
34.7g
· 13% DV
Protein
21.3g
· 43% DV
Fat
27.2g
· 35% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 18% · Fat 52%
Three cheese pan toast nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 465 kcal | |
| Total fat | 27.2 g | 35% |
| Saturated fat | 12.74 g | 64% |
| Trans fat | 0.45 g | |
| Sodium | 896 mg | 39% |
| Total carbohydrate | 34.7 g | 13% |
| Fiber | 2.2 g | 8% |
| Protein | 21.3 g | 43% |
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 Three cheese pan toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 465 kcal |
| 1 slice (thin) | 45 g | 149 kcal |
| ½ piece (half) | 70 g | 232 kcal |
| 1 slice (thick) | 70 g | 232 kcal |
| 1 piece (small) | 90 g | 299 kcal |
| 100 g | 100 g | 332 kcal |
| 1 piece (large) | 190 g | 631 kcal |
| 1 serving (extra large) | 220 g | 730 kcal |
| 1 piece (double) | 280 g | 930 kcal |
Calculated from 332 calories per 100 g.
Frequently Asked Questions About Three cheese pan toast
How do you make three cheese pan toast?
Three cheese pan toast is made by sandwiching cheese between bread slices and cooking it in a skillet until the bread is golden and the cheese melts. Keep the heat moderate and flip once so both sides brown evenly.
Which cheeses work best in three cheese pan toast?
Cheddar, mozzarella, and Parmesan make a flavorful combination for three cheese pan toast: cheddar adds a sharp taste, mozzarella melts smoothly, and Parmesan brings a savory edge. Use finely grated Parmesan so it blends into the filling.
How do you stop three cheese pan toast from getting soggy?
Keep three cheese pan toast crisp by using dry bread, limiting moist fillings, and cooking it over moderate heat. If adding tomatoes or vegetables, pat them dry first so their liquid does not soak into the bread.
Why is the cheese in three cheese pan toast not melting?
The cheese in three cheese pan toast may not melt if the slices are thick or the pan is too hot, browning the bread too quickly. Grate the cheeses, lower the heat, and cover the skillet briefly to trap warmth.
What bread is best for three cheese pan toast?
A sturdy sandwich loaf or sourdough works well for three cheese pan toast because it holds the melted filling without collapsing. Choose slices of even thickness so the bread browns at the same rate on both sides.
Can you make three cheese pan toast without butter?
Yes, you can make three cheese pan toast without butter by using a good nonstick skillet and cooking it over low to medium heat. A light brush of olive oil is another option if you want more browning.
What can you add to three cheese pan toast?
Mushrooms, caramelized onions, or a little mustard can add flavor to three cheese pan toast. Cook watery vegetables first and let them cool slightly before adding them, so they do not release excess moisture inside the sandwich.
How do you keep the filling inside three cheese pan toast?
To keep the filling in three cheese pan toast, leave a narrow border around the bread and avoid overfilling it. Press the sandwich gently with a spatula as it cooks, then let it sit briefly before cutting.
How should you store and reheat leftover three cheese pan toast?
Store leftover three cheese pan toast in a covered container in the refrigerator and eat it within two days. Reheat it in a skillet over low heat to crisp the bread again; a microwave tends to make it soft.
What should you serve with three cheese pan toast?
Serve three cheese pan toast with tomato soup, a green salad, or sliced fruit. A fresh, lighter side balances the rich, savory filling and makes the toast work as a more complete meal.
Three cheese pan toast Vitamins & Minerals
Vitamins
B12
1.09µg · 45% DV
B2
0.45mg · 35% DV
Vitamin A
252µg · 28% DV
Biotin
7µg · 23% DV
Minerals
Phosphorus
406mg · 58% DV
Calcium
504mg · 50% DV
Selenium
25µg · 45% DV
Sodium
896mg · 39% DV
Potassium ⭐
238mg · 7% DV
Three cheese pan toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Three cheese pan toast
To burn the 465 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.
What is Three cheese pan toast?
Three cheese pan toast is a hot sandwich made by layering three kinds of cheese between slices of bread and cooking it in a pan. As the cheese melts, the bread turns crisp and golden outside while the middle stays soft. The particular cheeses and bread can vary, so the flavour may range from mild and creamy to sharper and saltier.
It makes an easy breakfast, lunch or snack, often served warm on its own or with a simple salad. The bread and cheese provide protein and calcium, but the toast is also energy-dense; it contains 332 calories per 100 g. For a lighter version, use less fat in the pan and pair it with fresh vegetables rather than adding another rich side.
How Nutritious Is Three cheese pan 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 Three cheese pan 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 Three cheese pan toast Contain Allergens?
Contains these allergens:
Which Diets Is Three cheese pan 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
Three cheese pan toast Fat Profile
SATURATED
12.74g
MONOUNSATURATED
8.12g
POLYUNSATURATED
2.24g
Omega 6:3 ratio 18.5:1
Above the ideal 4:1 (18.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.