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Whole-wheat cheese and pepper paste 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 pepper paste toast (140 g) has 391 calories. That works out to 279 calories per 100 g. It contains 40.5 g of carbs, 18.5 g of protein, 17.5 g of fat and 5.7 g of fiber. Its 1.6 mg of Manganese covers 70% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Whole-wheat cheese and pepper paste toast Nutrition Facts
Selected: 1 serving (medium) · 140 g
391
KCAL / 140G
Carbs
40.5g
· 15% DV
Protein
18.5g
· 37% DV
Fat
17.5g
· 22% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 19% · Fat 40%
Whole-wheat cheese and pepper paste toast nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 391 kcal | |
| Total fat | 17.5 g | 22% |
| Saturated fat | 9.1 g | 45% |
| Trans fat | 0.25 g | |
| Sodium | 826 mg | 36% |
| Total carbohydrate | 40.5 g | 15% |
| Fiber | 5.7 g | 20% |
| Protein | 18.5 g | 37% |
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 pepper paste toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 391 kcal |
| 1 slice (thin) | 35 g | 98 kcal |
| 1 slice (thick) | 50 g | 140 kcal |
| 1 piece (half) | 70 g | 195 kcal |
| 100 g | 100 g | 279 kcal |
| 1 serving (small) | 105 g | 293 kcal |
| 1 serving (large) | 190 g | 530 kcal |
| 1 serving (extra large) | 250 g | 698 kcal |
Calculated from 279 calories per 100 g.
Frequently Asked Questions About Whole-wheat cheese and pepper paste toast
How do you make whole-wheat cheese and pepper paste toast?
To make whole-wheat cheese and pepper paste toast, spread a thin layer of pepper paste inside the bread, add sliced cheese, and close the sandwich. Toast it in a sandwich press until the cheese melts and the bread is golden.
What does pepper paste taste like in whole-wheat cheese and pepper paste toast?
Pepper paste gives whole-wheat cheese and pepper paste toast a savory, slightly sweet, roasted-pepper flavor. Hot varieties add noticeable heat, so start with a thin spread if you want the cheese to remain the main flavor.
Can I use tomato paste instead of pepper paste in whole-wheat cheese and pepper paste toast?
Yes, you can substitute tomato paste in whole-wheat cheese and pepper paste toast, but the flavor will be different. Tomato paste is tangier and lacks the roasted-pepper taste; mix it with a little olive oil and paprika for a closer match.
How do you keep whole-wheat cheese and pepper paste toast from getting soggy?
Use only a thin layer of pepper paste and avoid adding watery ingredients to whole-wheat cheese and pepper paste toast. Preheating the press and toasting the sandwich soon after assembling it also helps keep the bread crisp.
Can you make whole-wheat cheese and pepper paste toast in an air fryer?
Yes, whole-wheat cheese and pepper paste toast can be made in an air fryer. Place the closed sandwich in the basket and cook until the bread is crisp and the cheese has melted, checking early so the bread does not overbrown.
What cheese melts best in whole-wheat cheese and pepper paste toast?
A mild, good-melting cheese works best in whole-wheat cheese and pepper paste toast because it balances the pepper paste. Shredded cheese melts quickly, while slices are easier to arrange and less likely to spill out.
Can you add vegetables to whole-wheat cheese and pepper paste toast?
Yes, you can add vegetables to whole-wheat cheese and pepper paste toast. Sauté or drain moisture-rich ingredients such as mushrooms or spinach first; this helps prevent a damp filling and keeps the toast together.
Is whole-wheat cheese and pepper paste toast good for a packed lunch?
Whole-wheat cheese and pepper paste toast can work for a packed lunch, but it is best eaten soon after cooking while crisp. If packing it, let it cool first and use a container that does not trap steam.
Can whole-wheat cheese and pepper paste toast be frozen?
Yes, you can freeze whole-wheat cheese and pepper paste toast, although the bread may be less crisp after thawing. Wrap it tightly, then reheat it from frozen in a toaster oven or sandwich press rather than a microwave.
What can you serve with whole-wheat cheese and pepper paste toast?
Whole-wheat cheese and pepper paste toast pairs well with tomato soup, a green salad, or fresh vegetables. For a simple breakfast, serve it with fruit or tea; the fresh side balances the rich, savory filling.
Whole-wheat cheese and pepper paste toast Vitamins & Minerals
Vitamins
B12
0.77µg · 32% DV
B2
0.39mg · 30% DV
B3
4.76mg · 30% DV
B1
0.35mg · 29% DV
Minerals
Manganese
1.61mg · 70% DV
Selenium
34µg · 62% DV
Phosphorus
420mg · 60% DV
Calcium
469mg · 47% DV
Sodium
826mg · 36% DV
Potassium ⭐
343mg · 10% DV
Whole-wheat cheese and pepper paste 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 pepper paste toast
To burn the 391 calories in 1 serving (medium) (140 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 pepper paste toast?
Whole-wheat cheese and pepper paste toast is made by sandwiching kaşar, a mild Turkish semi-hard cheese, and biber salçası, a concentrated pepper paste, between slices of whole-wheat bread and toasting them until crisp. It’s a familiar quick meal in Turkey, made at home or ordered from a toast shop. The paste brings a savoury, gently peppery depth, while the kaşar melts into the warm filling.
In Turkey, it’s often eaten for breakfast or as a filling snack with tea; elsewhere, it works well as an easy lunch. Whole-wheat bread adds fibre, and the cheese makes it a source of protein and calcium. For a lighter version, use a little less cheese or spread and serve with fresh tomatoes or salad.
How Nutritious Is Whole-wheat cheese and pepper paste 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 pepper paste 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 pepper paste toast Contain Allergens?
Contains these allergens:
Which Diets Is Whole-wheat cheese and pepper paste 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 pepper paste toast Fat Profile
SATURATED
9.1g
MONOUNSATURATED
4.97g
POLYUNSATURATED
2.03g
Omega 6:3 ratio 17.2:1
Above the ideal 4:1 (17.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.