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Toast made with whole wheat bread and white cheese; provides protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Whole wheat bread toast with white cheese (120 g) has 329 calories. That works out to 274 calories per 100 g. It contains 29.8 g of carbs, 15.8 g of protein, 16.3 g of fat and 4.9 g of fiber. Its 285.6 mg of Phosphorus covers 41% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 120 g
329
KCAL / 120G
Carbs
29.8g
· 11% DV
Protein
15.8g
· 32% DV
Fat
16.3g
· 21% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 19% · Fat 45%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 329 kcal | |
| Total fat | 16.3 g | 21% |
| Saturated fat | 7.32 g | 37% |
| Trans fat | 0.22 g | |
| Sodium | 614 mg | 27% |
| Total carbohydrate | 29.8 g | 11% |
| Fiber | 4.9 g | 18% |
| Protein | 15.8 g | 32% |
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) | 120 g | 329 kcal |
| 1 slice (thin) | 30 g | 82 kcal |
| 1 piece (half) | 60 g | 164 kcal |
| 2 slice (medium) | 60 g | 164 kcal |
| 1 piece (small) | 90 g | 247 kcal |
| 100 g | 100 g | 274 kcal |
| 4 slice (thick) | 120 g | 329 kcal |
| 1 piece (large) | 150 g | 411 kcal |
| 1 serving (large) | 180 g | 493 kcal |
Calculated from 274 calories per 100 g.
Put crumbled white cheese between slices of whole wheat bread and toast until the bread is browned and the cheese is warm. If the cheese is moist, drain it first so the bread crisps instead of steaming.
A salty, crumbly white brined cheese works well because it softens as the toast heats. If yours tastes very salty, briefly soak and drain it before using; a small amount of ricotta-style cheese can make the filling creamier.
Yes, feta can be used in whole wheat bread toast with white cheese, though it is not identical to Turkish white cheese. Feta is often saltier and more tangy, so taste it first and use less if needed.
White cheese usually softens rather than melting into stretchy strands like mozzarella. Crumbling it finely helps it warm evenly; avoid prolonged high heat, which can brown the bread before the cheese inside is hot.
Yes, cook whole wheat bread toast with white cheese in a pan over medium-low heat, turning it so both sides brown. Press gently with a spatula to help the filling warm, and avoid high heat that can burn the bread.
Drain the white cheese and keep wet additions, such as tomato, modest to prevent soggy whole wheat bread toast with white cheese. A preheated toaster or pan helps the bread crisp quickly, and serving it right after cooking preserves the texture.
Tomato, thinly sliced pepper, parsley, or a little dried oregano pair well with whole wheat bread toast with white cheese. Add vegetables sparingly and keep juicy tomato pieces thin so they do not make the bread soggy.
Serve whole wheat bread toast with white cheese with fresh cucumber and tomato, olives, or a simple salad. It also works as a quick breakfast with tea; the salty cheese means you may not need extra salt on the side.
It is best to assemble whole wheat bread toast with white cheese just before cooking, since the filling can moisten the bread while it sits. Refrigerate leftover cooked toast in a covered container and reheat it until hot.
It can be a nutritious breakfast: whole wheat bread toast with white cheese provides protein and calcium, and the whole wheat bread adds fibre. Add vegetables for variety, and go easy on extra salt if your cheese is salty.
Vitamins
B12
0.74µg · 31% DV
B2
0.29mg · 22% DV
B3
3.48mg · 22% DV
Biotin
6.12µg · 20% DV
Minerals
Phosphorus
286mg · 41% DV
Manganese
0.94mg · 41% DV
Selenium
22µg · 40% DV
Calcium
306mg · 31% DV
Sodium
614mg · 27% DV
Potassium ⭐
238mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 329 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.
Whole wheat bread toast with white cheese is a simple toasted sandwich made by filling slices of whole wheat bread with white cheese and browning them in a sandwich press or pan. The name often refers to a Turkish-style white cheese, which is brined and crumbly, rather than a soft fresh cheese.
The bread turns crisp at the edges while the cheese warms and softens. It works for breakfast or a quick lunch, served on its own or with tomatoes, cucumber, olives or a cup of tea. Whole wheat bread contributes fibre, while the cheese provides protein and calcium; a 100 g portion has 13.2 g of protein. For a lighter version, use a modest amount of cheese and toast without added butter.
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
7.32g
MONOUNSATURATED
5.16g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.