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A slice of golden-brown whole wheat toast with a coarse, grain-speckled surface is topped with soft white cheese in an uneven layer.

Whole wheat bread toast with white cheese Calories

Toast made with whole wheat bread and white cheese; provides protein and calcium.

CALORIES · 100 G

274kcal

GI

52medium

POTASSIUM · 100 G

198mg

FIBER · 100 G

4.1g

Quick answer

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.

Whole wheat bread toast with white cheese Nutrition Facts

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%

Whole wheat bread toast with white cheese nutrition facts table · 1 serving (medium) (120 g)

NutrientAmount% DV
Calories329 kcal
Total fat16.3 g21%
Saturated fat7.32 g37%
Trans fat0.22 g
Sodium614 mg27%
Total carbohydrate29.8 g11%
Fiber4.9 g18%
Protein15.8 g32%

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 bread toast with white cheese?

ServingAmountCalories
1 serving (medium)120 g329 kcal
1 slice (thin)30 g82 kcal
1 piece (half)60 g164 kcal
2 slice (medium)60 g164 kcal
1 piece (small)90 g247 kcal
100 g100 g274 kcal
4 slice (thick)120 g329 kcal
1 piece (large)150 g411 kcal
1 serving (large)180 g493 kcal

Calculated from 274 calories per 100 g.

Frequently Asked Questions About Whole wheat bread toast with white cheese

How do you make whole wheat bread toast with white cheese?

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.

What kind of white cheese works best in whole wheat bread toast with white cheese?

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.

Can you use feta in whole wheat bread toast with white cheese?

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.

Does the cheese melt in whole wheat bread toast with white cheese?

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.

Can you make whole wheat bread toast with white cheese in a pan?

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.

How do you keep whole wheat bread toast with white cheese from getting soggy?

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.

What can you add to whole wheat bread toast with white cheese?

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.

What should you serve with whole wheat bread toast with white cheese?

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.

Can you make whole wheat bread toast with white cheese ahead of time?

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.

Is whole wheat bread toast with white cheese a healthy breakfast?

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.

Whole wheat bread toast with white cheese Vitamins & Minerals

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

Whole wheat bread toast with white cheese Glycemic Index

GLYCEMIC INDEX

52
Medium
0 Low5570100

GLYCEMIC LOAD

15.6
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole wheat bread toast with white cheese

To burn the 329 calories in 1 serving (medium) (120 g):

🚶

81min

Walking (5 km/h)

🏃

34min

Running (8 km/h)

🚴

45min

Cycling

🏊

38min

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 bread toast with white cheese?

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.

How Nutritious Is Whole wheat bread toast with white cheese?

Nutrient density

Medium

49/ 100

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

53/ 100

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 bread toast with white 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 bread toast with white cheese Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Whole wheat bread toast with white 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 bread toast with white cheese Fat Profile

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.