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Whole grain, source of protein and calcium, fiber-rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Whole wheat bread toast with kasar and white cheese (120 g) has 294 calories. That works out to 245 calories per 100 g. It contains 33 g of carbs, 15.7 g of protein, 10.9 g of fat and 5 g of fiber. Its 384 mg of Calcium covers 38% 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
294
KCAL / 120G
Carbs
33g
· 12% DV
Protein
15.7g
· 31% DV
Fat
10.9g
· 14% 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 45% · Protein 21% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 10.9 g | 14% |
| Saturated fat | 4.92 g | 25% |
| Trans fat | 0.07 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 5 g | 18% |
| Protein | 15.7 g | 31% |
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 | 294 kcal |
| 1 slice (thin) | 60 g | 147 kcal |
| 1 piece (small) | 80 g | 196 kcal |
| 1 slice (thick) | 90 g | 221 kcal |
| 100 g | 100 g | 245 kcal |
| 1 serving (small) | 100 g | 245 kcal |
| 1 serving (large) | 150 g | 368 kcal |
| 1 piece (large) | 180 g | 441 kcal |
| 2 piece (double) | 240 g | 588 kcal |
Calculated from 245 calories per 100 g.
Fill two slices of whole wheat bread with kasar and crumbled white cheese, then cook in a preheated sandwich press until the bread is browned and the kasar melts. Keep the filling away from the edges to reduce cheese leaking out.
Kasar is a Turkish semi-hard cheese that melts well when heated. In whole wheat bread toast with kasar and white cheese, it gives the filling its stretchy, gooey texture, while the white cheese adds a saltier, crumbly contrast.
Yes. Cook the sandwich in a lightly heated pan over medium-low heat, pressing it gently with a spatula and turning it once. Covering the pan briefly helps the kasar melt before the whole wheat bread gets too dark.
Use a moderate amount of filling, crumble the white cheese, and avoid adding wet ingredients inside the sandwich. Preheat the press or pan so the bread browns promptly, and serve the toast soon after cooking.
Yes, feta can stand in for the white cheese, although it may taste tangier and saltier. Use it sparingly if it is especially salty; the Turkish-style white cheese in the original toast is typically crumbly and mild to moderately salty.
Yes, use another cheese that melts well, such as mozzarella or a mild cheddar, but the flavour and texture will change. Kasar gives this Turkish-style toast a distinctive savoury taste and a smooth melt.
You can assemble whole wheat bread toast with kasar and white cheese ahead and keep it covered in the refrigerator until you cook it. For the best texture, toast it just before serving, since assembled bread can soften as it sits.
Reheat whole wheat bread toast with kasar and white cheese in a pan or sandwich press so the bread can crisp again as the filling warms. A microwave heats it quickly but usually leaves the bread soft.
Yes, the whole wheat bread provides fibre and the cheeses contribute protein, so it can make a satisfying breakfast. Add fresh fruit or vegetables for variety, or serve it with tea as part of a Turkish-style breakfast.
Serve whole wheat bread toast with kasar and white cheese with crisp vegetables such as tomato and cucumber, or with a simple salad. Those sides balance the rich, salty cheese filling without competing with its flavour.
Vitamins
B12
0.72µg · 30% DV
B1
0.26mg · 22% DV
B2
0.23mg · 18% DV
Biotin
5.04µg · 17% DV
Minerals
Calcium
384mg · 38% DV
Phosphorus
264mg · 38% DV
Manganese
0.55mg · 24% DV
Sodium
504mg · 22% DV
Potassium ⭐
204mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 294 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.
Whole wheat bread toast with kasar and white cheese is made by filling whole wheat bread with kasar, a Turkish semi-hard cheese, and white cheese, then grilling it until the bread is crisp and the cheese softens. The mild, stretchy kasar balances the white cheese’s saltier, tangier flavour.
It makes a quick breakfast or light meal, especially alongside fresh tomatoes, cucumber or greens. In Turkey, toasted sandwiches like this are often enjoyed at breakfast or as an easy snack; elsewhere, it fits naturally into a packed lunch or casual brunch. Whole wheat bread contributes fibre, while the cheeses add protein and calcium. For a lighter version, use a little less cheese and add sliced vegetables.
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
4.92g
MONOUNSATURATED
3.24g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.