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Tomato Cheese Oat 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 Tomato Cheese Oat Toast (150 g) has 353 calories. That works out to 235 calories per 100 g. It contains 37.2 g of carbs, 18.3 g of protein, 15.3 g of fat and 5.1 g of fiber. Its 430.5 mg of Phosphorus covers 62% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Tomato Cheese Oat Toast Nutrition Facts
Selected: 1 serving (medium) · 150 g
353
KCAL / 150G
Carbs
37.2g
· 14% DV
Protein
18.3g
· 37% DV
Fat
15.3g
· 20% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 20% · Fat 39%
Tomato Cheese Oat Toast nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 353 kcal | |
| Total fat | 15.3 g | 20% |
| Saturated fat | 8.02 g | 40% |
| Trans fat | 0.18 g | |
| Sodium | 639 mg | 28% |
| Total carbohydrate | 37.2 g | 14% |
| Fiber | 5.1 g | 18% |
| Protein | 18.3 g | 37% |
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 Tomato Cheese Oat Toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 353 kcal |
| 1 slice (thin) | 55 g | 129 kcal |
| 1 slice (thick) | 75 g | 176 kcal |
| 1 piece (small) | 80 g | 188 kcal |
| 100 g | 100 g | 235 kcal |
| 1 serving (small) | 120 g | 282 kcal |
| 2 slice (double) | 150 g | 353 kcal |
| 1 serving (large) | 220 g | 517 kcal |
| 1 pack (large) | 300 g | 705 kcal |
Calculated from 235 calories per 100 g.
Frequently Asked Questions About Tomato Cheese Oat Toast
How do you make Tomato Cheese Oat Toast?
Tomato Cheese Oat Toast is made by binding oats with egg, shaping the mixture into a base, then adding tomato and cheese and cooking it until set. A pan works well; keep the oat layer thin so it cooks through.
Can you make Tomato Cheese Oat Toast without bread?
Yes, Tomato Cheese Oat Toast uses an oat mixture as its base instead of slices of bread. Egg helps hold the oats together, while cheese melts around the tomato to make a filling that stays inside.
How do you stop Tomato Cheese Oat Toast from getting soggy?
Use firm tomato slices and remove excess seeds and juice before assembling Tomato Cheese Oat Toast. Adding the tomato between the cheese layers also limits direct contact with the oat base and helps it stay crisp.
Which oats work best for Tomato Cheese Oat Toast?
Oat flour gives Tomato Cheese Oat Toast a smoother, more even base, while rolled oats make it more textured. If using rolled oats, pulse them briefly or let the mixture rest so it binds more reliably.
What cheese melts best in Tomato Cheese Oat Toast?
A good melting cheese, such as cheddar or mozzarella, works well in Tomato Cheese Oat Toast. Use a moderate amount: too much cheese can make the filling greasy and soften the oat base.
Can you cook Tomato Cheese Oat Toast in an air fryer?
Yes, you can cook Tomato Cheese Oat Toast in an air fryer if you shape the oat base evenly and secure the filling. Check that the center is cooked through, since thickness affects cooking time.
Can you freeze Tomato Cheese Oat Toast?
Tomato Cheese Oat Toast can be frozen after cooking, but the tomato may release water as it thaws and soften the texture. Cool it completely, wrap it tightly, and reheat until hot throughout for a better result.
How do you reheat Tomato Cheese Oat Toast and keep it crisp?
Reheat Tomato Cheese Oat Toast in a dry skillet or air fryer to bring back some crispness. A microwave warms it quickly but tends to soften the oat base, especially where it touches the tomato.
What can you add to Tomato Cheese Oat Toast for more flavor?
Add herbs, sliced peppers, mushrooms, or a little black pepper to Tomato Cheese Oat Toast. Cook watery vegetables first and drain them well so their moisture does not make the oat layer soggy.
Is Tomato Cheese Oat Toast a good make-ahead breakfast?
Tomato Cheese Oat Toast is best cooked just before eating because tomato softens the oat base over time. You can prepare the oat mixture and slice the fillings ahead, then assemble and cook it in the morning.
Tomato Cheese Oat Toast Vitamins & Minerals
Vitamins
B12
0.93µg · 39% DV
B2
0.38mg · 29% DV
B1
0.33mg · 28% DV
Biotin
7.8µg · 26% DV
Minerals
Phosphorus
431mg · 62% DV
Manganese
1.17mg · 51% DV
Calcium
489mg · 49% DV
Selenium
23µg · 42% DV
Sodium
639mg · 28% DV
Potassium ⭐
327mg · 10% DV
Tomato Cheese Oat Toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato Cheese Oat Toast
To burn the 353 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 Tomato Cheese Oat Toast?
Tomato Cheese Oat Toast is made by filling oat bread with tomato and kaşar, a mild, semi-hard Turkish cheese, then toasting it until the bread is crisp and the cheese softens. It’s a simple savoury toast rather than a traditional dish with one fixed recipe.
In Turkey, it fits naturally into breakfast or a quick meal, often served hot with tea; elsewhere, it also works as an easy lunch with a green salad. The oats add some fibre, while the cheese contributes protein and calcium: a 100 g portion provides 12.2 g of protein. For a lighter version, use a moderate amount of cheese and add extra tomato or salad on the side.
How Nutritious Is Tomato Cheese Oat 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 Tomato Cheese Oat 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 Tomato Cheese Oat Toast Contain Allergens?
Contains these allergens:
Which Diets Is Tomato Cheese Oat 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
Tomato Cheese Oat Toast Fat Profile
SATURATED
8.02g
MONOUNSATURATED
3.97g
POLYUNSATURATED
1.24g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.