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Whole wheat cheese and sun-dried tomato toast Calories
Source of protein, calcium, and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat cheese and sun-dried tomato toast (150 g) has 387 calories. That works out to 258 calories per 100 g. It contains 38.7 g of carbs, 19.8 g of protein, 17.5 g of fat and 5.7 g of fiber. Its 36 µg of Selenium covers 65% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Whole wheat cheese and sun-dried tomato toast Nutrition Facts
Selected: 1 serving (medium) · 150 g
387
KCAL / 150G
Carbs
38.7g
· 14% DV
Protein
19.8g
· 40% 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 40% · Protein 20% · Fat 40%
Whole wheat cheese and sun-dried tomato toast nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 387 kcal | |
| Total fat | 17.5 g | 22% |
| Saturated fat | 9.07 g | 45% |
| Trans fat | 0.27 g | |
| Sodium | 903 mg | 39% |
| Total carbohydrate | 38.7 g | 14% |
| Fiber | 5.7 g | 20% |
| Protein | 19.8 g | 40% |
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 sun-dried tomato toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 387 kcal |
| 1 slice (thin) | 45 g | 116 kcal |
| 1 slice (thick) | 65 g | 168 kcal |
| 1 piece (half) | 75 g | 194 kcal |
| 100 g | 100 g | 258 kcal |
| 1 serving (small) | 110 g | 284 kcal |
| 2 slice (double) | 130 g | 335 kcal |
| 1 serving (large) | 210 g | 542 kcal |
| 1 piece (jumbo) | 240 g | 619 kcal |
Calculated from 258 calories per 100 g.
Frequently Asked Questions About Whole wheat cheese and sun-dried tomato toast
How do you make whole wheat cheese and sun-dried tomato toast?
Layer grated cheese and chopped sun-dried tomatoes between slices of whole wheat bread, then cook in a preheated sandwich press until the cheese melts and the bread browns. Drain oily tomatoes first so they do not make the bread greasy.
What cheese goes best in whole wheat cheese and sun-dried tomato toast?
Cheddar or mozzarella works well because both melt and hold the filling together. For a sharper, saltier bite, add a little feta alongside a melting cheese rather than using feta alone, which will not give the same stretchy texture.
Should you drain sun-dried tomatoes for whole wheat cheese and sun-dried tomato toast?
Yes, blot oil-packed sun-dried tomatoes before adding them so the bread does not turn greasy. If your tomatoes are dry and leathery rather than packed in oil, briefly soak them in warm water, then drain and pat them thoroughly dry.
How do you keep whole wheat cheese and sun-dried tomato toast from getting soggy?
Remove excess oil or moisture from the tomatoes and avoid overfilling the bread. Preheat the sandwich press, use a moderate amount of cheese, and serve the toast soon after cooking; trapped steam softens the bread if it sits covered.
Why does cheese leak out of whole wheat cheese and sun-dried tomato toast?
Cheese usually leaks because the filling reaches the edges or the sandwich is overstuffed. Keep the cheese in the center with a clear border around the bread, and close the press gently rather than squeezing the filling outward.
Can you make whole wheat cheese and sun-dried tomato toast in a pan?
Yes, cook it in a covered skillet over medium-low heat, flipping once, until both sides are golden and the cheese melts. A lid helps the filling warm through without burning the whole wheat bread before the center is ready.
What should you serve with whole wheat cheese and sun-dried tomato toast?
Serve it with a green salad, sliced fresh vegetables, or tomato soup. The toast already has a rich, savory filling, so a fresh or lightly seasoned side adds contrast without competing with the sun-dried tomato flavor.
Can you prepare whole wheat cheese and sun-dried tomato toast the night before?
You can assemble it the night before, but it may soften as moisture moves from the filling into the bread. Refrigerate it covered, then toast it just before eating; for the crispest result, keep the tomatoes and bread separate until cooking.
Is homemade whole wheat cheese and sun-dried tomato toast less processed than a packaged version?
Usually, yes: making it with bread, cheese, and sun-dried tomatoes you choose gives you more control over the ingredients. The prepared toast is still classified as processed, while packaged versions may include additional ingredients that vary by product.
How should you store leftover whole wheat cheese and sun-dried tomato toast?
Refrigerate leftover toast in a covered container once it has cooled, and reheat it in a sandwich press or skillet for a crisper result. It tastes best freshly made, since stored toast tends to lose its crunch.
Whole wheat cheese and sun-dried tomato toast Vitamins & Minerals
Vitamins
B1
0.47mg · 39% DV
B12
0.93µg · 39% DV
B3
5.4mg · 34% DV
B2
0.43mg · 33% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
428mg · 61% DV
Manganese
1.23mg · 53% DV
Calcium
503mg · 50% DV
Sodium
903mg · 39% DV
Potassium ⭐
477mg · 14% DV
Whole wheat cheese and sun-dried tomato 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 sun-dried tomato toast
To burn the 387 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 sun-dried tomato toast?
Whole wheat cheese and sun-dried tomato toast combines whole wheat bread with cheese and the concentrated, savoury tang of dried tomatoes, toasted until the bread is crisp and the cheese soft. It is an easy breakfast or light meal, made at home or ordered in cafés; serve it warm, on its own or with a simple salad. The tomato’s intense flavour pairs especially well with a mild, melting cheese.
Whole wheat bread contributes fibre, while cheese adds protein and calcium, making this a filling option for a quick meal. Add leafy greens or fresh vegetables alongside, or use a modest amount of cheese if you’d prefer a lighter toast.
How Nutritious Is Whole wheat cheese and sun-dried tomato 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 sun-dried tomato 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 sun-dried tomato toast Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat cheese and sun-dried tomato 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 sun-dried tomato toast Fat Profile
SATURATED
9.07g
MONOUNSATURATED
4.68g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.