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Whole-Wheat Cheese and Cheddar Toast Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole-Wheat Cheese and Cheddar Toast (150 g) has 417 calories. That works out to 278 calories per 100 g. It contains 38.4 g of carbs, 21.3 g of protein, 20.1 g of fat and 5.4 g of fiber. Its 37.5 µg of Selenium covers 68% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Whole-Wheat Cheese and Cheddar Toast Nutrition Facts
Selected: 1 serving (medium) · 150 g
417
KCAL / 150G
Carbs
38.4g
· 14% DV
Protein
21.3g
· 43% DV
Fat
20.1g
· 26% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 20% · Fat 43%
Whole-Wheat Cheese and Cheddar Toast nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 417 kcal | |
| Total fat | 20.1 g | 26% |
| Saturated fat | 10.88 g | 54% |
| Trans fat | 0.42 g | |
| Sodium | 938 mg | 41% |
| Total carbohydrate | 38.4 g | 14% |
| Fiber | 5.4 g | 19% |
| Protein | 21.3 g | 43% |
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 Cheese and Cheddar Toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 417 kcal |
| 1 slice (thin) | 35 g | 97 kcal |
| 1 slice (thick) | 45 g | 125 kcal |
| 1 piece (half) | 75 g | 209 kcal |
| 100 g | 100 g | 278 kcal |
| 1 serving (small) | 120 g | 334 kcal |
| 1 piece (whole) | 180 g | 500 kcal |
| 1 serving (large) | 200 g | 556 kcal |
| 2 serving (double) | 300 g | 834 kcal |
Calculated from 278 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Cheese and Cheddar Toast
How do you make whole-wheat cheese and cheddar toast?
Make whole-wheat cheese and cheddar toast by layering cheddar and another melting cheese between two slices of whole-wheat bread, then cooking it in a preheated sandwich press or skillet. It is ready when the bread is browned and the cheese has melted through.
Why is the cheese in whole-wheat cheese and cheddar toast not melting?
The cheese in whole-wheat cheese and cheddar toast usually melts with sufficient heat; thick, cold slices or an underheated press can leave it firm. Slice the cheese thinly, preheat the appliance, and cook a little longer without letting the bread burn.
Can you make whole-wheat cheese and cheddar toast in an air fryer?
Yes, you can make whole-wheat cheese and cheddar toast in an air fryer. Keep the sandwich together with a toothpick or a suitable rack if the circulating air lifts the top slice, and check it as it cooks so the bread does not dry out.
What can you add to whole-wheat cheese and cheddar toast?
Tomato, sliced onion, spinach, or cooked mushrooms can go in whole-wheat cheese and cheddar toast. Pat wet vegetables dry first, and avoid overfilling the sandwich so the cheese can hold the slices together and the bread can toast evenly.
How do you keep whole-wheat cheese and cheddar toast from getting soggy?
Keep whole-wheat cheese and cheddar toast from getting soggy by using dry fillings and serving it soon after cooking. Remove watery tomato seeds, drain cooked vegetables well, and avoid closing hot toast in an airtight container, where trapped steam softens the bread.
Is whole-wheat cheese and cheddar toast the same as a grilled cheese sandwich?
It is a type of grilled cheese sandwich, but whole-wheat cheese and cheddar toast specifically uses whole-wheat bread and cheddar alongside cheese. Grilled cheese can be made with other breads, cheeses, or fillings, depending on the recipe.
How long does whole-wheat cheese and cheddar toast last in the fridge?
Whole-wheat cheese and cheddar toast is best eaten fresh, but leftovers can be refrigerated in a sealed container and eaten within a short time. Refrigerate it promptly after it cools, rather than leaving a cheese-filled sandwich at room temperature for hours.
What is the best way to reheat whole-wheat cheese and cheddar toast?
Reheat whole-wheat cheese and cheddar toast in a sandwich press, skillet, or air fryer to restore some crispness. Use moderate heat so the center warms and the cheese melts before the whole-wheat bread becomes too dark; a microwave tends to soften it.
What goes well with whole-wheat cheese and cheddar toast?
A fresh salad, sliced vegetables, or a bowl of soup goes well with whole-wheat cheese and cheddar toast. These sides add freshness alongside the rich, savory filling without making the toast itself more complicated.
Is whole-wheat cheese and cheddar toast a good breakfast?
Yes, whole-wheat cheese and cheddar toast can be a convenient breakfast, especially when paired with fruit or vegetables. For a more filling meal, add a protein-rich side such as plain yogurt or an egg rather than simply making the toast larger.
Whole-Wheat Cheese and Cheddar Toast Vitamins & Minerals
Vitamins
B12
1.23µg · 51% DV
B1
0.43mg · 36% DV
Biotin
10.65µg · 36% DV
B2
0.42mg · 32% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
465mg · 66% DV
Calcium
548mg · 55% DV
Manganese
1.23mg · 53% DV
Sodium
938mg · 41% DV
Potassium ⭐
338mg · 10% DV
Whole-Wheat Cheese and Cheddar Toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Cheese and Cheddar Toast
To burn the 417 calories in 1 serving (medium) (150 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.
What is Whole-Wheat Cheese and Cheddar Toast?
Whole-wheat cheese and cheddar toast is a hot sandwich made by filling whole-wheat bread with cheese and cheddar, then toasting it until the bread is crisp and the filling melts. It is an easy breakfast, snack or quick lunch in many places, and is often served straight from a pan or sandwich press. Pair it with fresh tomato, salad or soup for a more rounded meal.
The whole-wheat bread contributes fibre, while the cheese makes this a source of protein and calcium. Its rich, savoury filling is satisfying on its own; for a lighter version, use a modest amount of cheese and add vegetables rather than extra spreads.
How Nutritious Is Whole-Wheat Cheese and Cheddar Toast?
Nutrient density
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.
Satiety score
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.
Is Whole-Wheat Cheese and Cheddar Toast 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 Cheese and Cheddar Toast Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Cheese and Cheddar Toast 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 Cheese and Cheddar Toast Fat Profile
SATURATED
10.88g
MONOUNSATURATED
5.48g
POLYUNSATURATED
1.83g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.