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Assorted vegetables on toasted bread; nutrition is estimated for a typical version with bread, vegetables, and a small amount of oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Vegetable-topped open-faced toast (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 43.2 g of carbs, 8.5 g of protein, 5.4 g of fat and 5 g of fiber. Its 15.6 µg of Selenium covers 28% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
246
KCAL / 120G
Carbs
43.2g
· 16% DV
Protein
8.5g
· 17% DV
Fat
5.4g
· 7% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 13% · Fat 19%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 43.2 g | 16% |
| Fiber | 5 g | 18% |
| Protein | 8.5 g | 17% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 246 kcal |
| 1 slice (thin) | 45 g | 92 kcal |
| 1 slice (medium) | 60 g | 123 kcal |
| 1 slice (thick) | 75 g | 154 kcal |
| 100 g | 100 g | 205 kcal |
| 1 piece (small) | 100 g | 205 kcal |
| 1 serving (medium) | 120 g | 246 kcal |
| 1 piece (large) | 160 g | 328 kcal |
| 2 piece (double) | 240 g | 492 kcal |
Calculated from 205 calories per 100 g.
To make vegetable-topped open-faced toast, spread chopped vegetables over bread and toast until the vegetables soften and the edges turn crisp. A little oil and seasoning adds flavor; pre-cook watery vegetables so they do not soak the bread.
Tomatoes, bell peppers, mushrooms, onions, and zucchini all work well on vegetable-topped open-faced toast. Use thinly sliced vegetables so they cook quickly, and drain juicy toppings before adding them to the bread.
A sturdy slice of sourdough, whole-grain, or country-style bread holds vegetable-topped open-faced toast well. Very soft sandwich bread can collapse under moist toppings, so lightly toast it first if that is what you have.
Keep vegetable-topped open-faced toast crisp by draining wet vegetables, using a moderate amount of oil, and toasting the bread before adding toppings. Assemble it shortly before serving rather than letting the vegetables sit on the bread.
Yes, leftover roasted vegetables are an easy topping for vegetable-topped open-faced toast. Warm and drain them first if they have released liquid, then add them to toasted bread; a little cheese or herbs can finish the toast.
Yes, vegetable-topped open-faced toast can be made in an air fryer. Arrange the topped bread in a single layer and cook until the bread is crisp and the vegetables are hot, checking early so thin slices do not burn.
Hummus, pesto, soft cheese, or mashed avocado can make a good base for vegetable-topped open-faced toast. Use a thin layer so the bread stays firm, and choose a spread that complements the vegetables rather than masking them.
You can prepare the vegetables for vegetable-topped open-faced toast ahead, but assemble the toast just before serving. Store cooked toppings separately in the refrigerator and reheat them before putting them on freshly toasted bread.
Serve vegetable-topped open-faced toast with a green salad, soup, or a bowl of fruit for a fuller meal. For a simple breakfast or snack, it also pairs well with coffee or tea.
Store leftover vegetable-topped open-faced toast in a covered container in the refrigerator and eat it the next day for best texture. Reheat it in an oven or air fryer; a microwave warms it but leaves the bread softer.
Vitamins
B1
0.22mg · 18% DV
Vitamin C
14.4mg · 16% DV
Vitamin K
19.2µg · 16% DV
B3
2.52mg · 16% DV
Minerals
Selenium
16µg · 29% DV
Manganese
0.54mg · 23% DV
Sodium
432mg · 19% DV
Phosphorus
126mg · 18% DV
Potassium ⭐
276mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 246 calories in 1 piece (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.
Vegetable-topped open-faced toast is made by piling vegetables onto a slice of toasted bread, often with a little oil. It is a flexible, everyday preparation rather than a dish with one fixed recipe or place of origin: tomatoes, peppers, courgette or whatever is in season can all work.
It makes an easy breakfast, light lunch or snack, though toppings and serving habits vary from one household to another. The bread gives the toast most of its carbohydrates, while the vegetables contribute fibre and freshness; the result is usually crisp underneath and tender on top. Choose wholegrain bread for a more filling version, and keep the oil light if you want the vegetables’ flavours to stand out.
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.
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.
NOVA 2
Minimally 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.
Contains these allergens:
Vegan
✓ 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
SATURATED
0.9g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 10.2:1
Above the ideal 4:1 (10.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.