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Whole wheat toast with tulum cheese Calories
Whole grain toast with tulum cheese, protein and calcium source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat toast with tulum cheese (120 g) has 374 calories. That works out to 312 calories per 100 g. It contains 33.4 g of carbs, 17 g of protein, 19.3 g of fat and 5.5 g of fiber. Its 342 mg of Phosphorus covers 49% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat toast with tulum cheese Nutrition Facts
Selected: 1 serving (medium) · 120 g
374
KCAL / 120G
Carbs
33.4g
· 12% DV
Protein
17g
· 34% DV
Fat
19.3g
· 25% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 18% · Fat 46%
Whole wheat toast with tulum cheese nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 374 kcal | |
| Total fat | 19.3 g | 25% |
| Saturated fat | 9.84 g | 49% |
| Trans fat | 0.34 g | |
| Sodium | 828 mg | 36% |
| Total carbohydrate | 33.4 g | 12% |
| Fiber | 5.5 g | 20% |
| 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 toast with tulum cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 374 kcal |
| 1 slice (thin) | 28 g | 87 kcal |
| 1 piece (half) | 55 g | 172 kcal |
| 2 slice (medium) | 56 g | 175 kcal |
| 1 serving (small) | 90 g | 281 kcal |
| 100 g | 100 g | 312 kcal |
| 1 piece (whole) | 110 g | 343 kcal |
| 1 serving (large) | 170 g | 530 kcal |
| 1 pack (double) | 240 g | 749 kcal |
Calculated from 312 calories per 100 g.
Frequently Asked Questions About Whole wheat toast with tulum cheese
How do you make whole wheat toast with tulum cheese?
Crumble tulum cheese between two slices of whole wheat bread, then toast until the bread is golden and the filling is warm. Spread the cheese evenly so each bite has some, and go easy on added salt because tulum can already taste salty.
What is whole wheat toast with tulum cheese?
Whole wheat toast with tulum cheese is a toasted sandwich made with whole wheat bread and Turkish tulum, a traditionally aged cheese that is often crumbly and tangy. The cheese softens as it heats, but usually does not turn stretchy like mozzarella.
Does tulum cheese melt in whole wheat toast with tulum cheese?
Tulum cheese softens in whole wheat toast with tulum cheese, but it usually stays crumbly rather than melting into a smooth, stretchy layer. Crumble it finely and toast over moderate heat to warm the filling without over-browning the bread.
Which tulum cheese works best in whole wheat toast with tulum cheese?
A moist, easily crumbled tulum cheese works well in whole wheat toast with tulum cheese because it warms through without becoming overly dry. Tulum varies by region and milk type, so taste it first and adjust the amount if it is especially salty or sharp.
Can you make whole wheat toast with tulum cheese without a sandwich press?
Yes, you can make whole wheat toast with tulum cheese in a skillet. Cook it over medium-low heat, turning once, and press gently with a spatula so the bread browns evenly while the cheese warms. A little patience helps prevent scorching.
How do you stop whole wheat toast with tulum cheese from getting soggy?
Keep wet ingredients out of whole wheat toast with tulum cheese, or pat them dry before adding them. If you use tomato, slice it thinly and remove excess juice; toast the sandwich soon after assembling so moisture has less time to soak into the bread.
Can whole wheat toast with tulum cheese be made ahead?
Whole wheat toast with tulum cheese is best made just before eating because the toasted bread loses its crispness as it sits. You can crumble the cheese and prepare any dry toppings ahead, then assemble and cook the toast when you are ready to serve it.
What can you serve with whole wheat toast with tulum cheese?
Serve whole wheat toast with tulum cheese with fresh cucumber, tomatoes, leafy greens, or olives. These simple sides complement the cheese’s tangy, salty flavor without competing with it; fruit is another option if you want a sweeter contrast.
Is whole wheat toast with tulum cheese a good breakfast?
Yes, whole wheat toast with tulum cheese can be a convenient breakfast, especially with fresh vegetables or fruit on the side. Tulum cheese can be salty, so choose a moderate amount and balance the rest of your breakfast with less salty foods.
Can you eat whole wheat toast with tulum cheese cold?
Yes, whole wheat toast with tulum cheese can be eaten cold, though the bread will no longer be crisp and the cheese will feel firmer. For a better texture, reheat it briefly in a skillet or toaster oven rather than microwaving it for too long.
Whole wheat toast with tulum cheese Vitamins & Minerals
Vitamins
B2
0.35mg · 27% DV
B3
4.08mg · 26% DV
B12
0.58µg · 24% DV
B1
0.26mg · 22% DV
Minerals
Phosphorus
342mg · 49% DV
Manganese
0.94mg · 41% DV
Selenium
22µg · 40% DV
Calcium
372mg · 37% DV
Sodium
828mg · 36% DV
Potassium ⭐
246mg · 7% DV
Whole wheat toast with tulum cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat toast with tulum cheese
To burn the 374 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 toast with tulum cheese?
Whole wheat toast with tulum cheese is made by filling whole-grain bread with crumbled tulum, then toasting it until the bread is crisp and the cheese is warm. Tulum is a Turkish cheese, traditionally matured in a skin or other containers; its flavour is usually savoury, tangy and distinctly salty, though it varies by region and producer.
In Turkey, this makes a satisfying breakfast with tea or a quick bite during the day. The toast has a crisp exterior and a soft, savoury centre, with the cheese’s punch balanced by the nutty taste of whole wheat. The bread contributes fibre, while the cheese adds protein and calcium. For a lighter plate, serve it with fresh tomatoes, cucumber or greens rather than adding extra cheese.
How Nutritious Is Whole wheat toast with tulum cheese?
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 toast with tulum cheese 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 toast with tulum cheese Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat toast with tulum cheese 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 toast with tulum cheese Fat Profile
SATURATED
9.84g
MONOUNSATURATED
5.88g
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.