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Provides protein, calcium, and heart-healthy monounsaturated fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of White Cheese, Olive Tapenade and Tomato Country Toast (160 g) has 368 calories. That works out to 230 calories per 100 g. It contains 39.1 g of carbs, 15 g of protein, 16.3 g of fat and 2.2 g of fiber. Its 29.6 µg of Selenium covers 54% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 160 g
368
KCAL / 160G
Carbs
39.1g
· 14% DV
Protein
15g
· 30% DV
Fat
16.3g
· 21% 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 43% · Protein 17% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 368 kcal | |
| Total fat | 16.3 g | 21% |
| Saturated fat | 6.56 g | 33% |
| Trans fat | 0.08 g | |
| Sodium | 1176 mg | 51% |
| Total carbohydrate | 39.1 g | 14% |
| Fiber | 2.2 g | 8% |
| Protein | 15 g | 30% |
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 serving (medium) | 160 g | 368 kcal |
| 1 slice (thin) | 55 g | 127 kcal |
| 1 slice (thick) | 80 g | 184 kcal |
| 100 g | 100 g | 230 kcal |
| 1 piece (small) | 100 g | 230 kcal |
| 1 serving (small) | 130 g | 299 kcal |
| 2 slice (double) | 160 g | 368 kcal |
| 1 serving (large) | 220 g | 506 kcal |
| 1 piece (jumbo) | 250 g | 575 kcal |
Calculated from 230 calories per 100 g.
Spread olive tapenade on bread, add white cheese and sliced tomato, then toast until the bread is crisp and the cheese is warm. Use a sturdy country-style loaf so it holds the toppings without collapsing.
Yes, you can bake it in the oven. Assemble the toast on a baking tray and cook until the bread edges brown and the cheese softens; keep an eye on it because thin slices toast quickly.
A firm, crusty country loaf works best because it supports the moist tomato and spread. Slice it evenly and avoid very airy bread, which can turn soft under the toppings before the cheese is warmed through.
Pat the tomato slices dry and remove the watery seed pockets before assembling the toast. Spread the tapenade sparingly, and toast the bread soon after adding the toppings rather than letting the assembled sandwich sit.
Yes, crumbled white cheese works, but press it into a fairly even layer so it stays in the toast. A firmer cheese is easier to handle; very wet cheese can soften the bread and escape while cooking.
Yes, a skillet works well. Cook the assembled toast over medium-low heat, pressing it gently with a spatula and turning it once; this browns both sides while giving the cheese time to warm.
It is better assembled just before cooking because tomato releases moisture into the bread. You can portion the cheese and tapenade ahead, then slice and add the tomato when you are ready to toast.
Serve it with a crisp green salad, fresh vegetables, or fruit to add freshness alongside the savory toppings. Soup also makes a suitable lunch pairing, especially when the toast is served hot and crisp.
Yes, it can make a convenient breakfast, with bread, cheese, tomato, and olive spread in one meal. Add fruit or extra vegetables if you want a more varied plate, and choose a less salty tapenade if the toppings taste overly salty.
Yes, replace the white cheese with a dairy-free alternative that softens when heated, or leave it out and add grilled vegetables. The result will taste different, since the cheese contributes the toast’s creamy, tangy element.
Vitamins
B12
0.88µg · 37% DV
B1
0.34mg · 28% DV
B3
4.48mg · 28% DV
B2
0.35mg · 27% DV
Minerals
Selenium
30µg · 55% DV
Sodium
1176mg · 51% DV
Phosphorus
282mg · 40% DV
Calcium
349mg · 35% DV
Potassium ⭐
314mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 368 calories in 1 serving (medium) (160 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.
White Cheese, Olive Tapenade and Tomato Country Toast layers white cheese, olive spread and fresh tomato on rustic bread, then toasts it until crisp at the edges. The cheese brings a creamy, savoury bite, while the olives add depth and the tomato keeps the filling fresh. It’s a Turkish-style take on a simple, hearty toast.
In Turkey, it fits naturally at breakfast with tea, or as a quick bite between meals; elsewhere, it works well for brunch or a light lunch. It offers protein and calcium, with monounsaturated fats from the olives. Add a handful of greens on the side, or use a thinner layer of olive spread for a lighter toast.
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 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.
Contains these allergens:
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
SATURATED
6.56g
MONOUNSATURATED
10.24g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 15.4:1
Above the ideal 4:1 (15.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.