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Whole wheat cottage cheese toast Calories
Source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat cottage cheese toast (135 g) has 238 calories. That works out to 176 calories per 100 g. It contains 29.8 g of carbs, 15.1 g of protein, 6.9 g of fat and 4.6 g of fiber. Its 1.2 mg of Manganese covers 52% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Whole wheat cottage cheese toast Nutrition Facts
Selected: 1 serving (medium) · 135 g
238
KCAL / 135G
Carbs
29.8g
· 11% DV
Protein
15.1g
· 30% DV
Fat
6.9g
· 9% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 25% · Fat 26%
Whole wheat cottage cheese toast nutrition facts table · 1 serving (medium) (135 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 3.04 g | 15% |
| Trans fat | 0.11 g | |
| Sodium | 520 mg | 23% |
| Total carbohydrate | 29.8 g | 11% |
| Fiber | 4.6 g | 16% |
| Protein | 15.1 g | 30% |
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 cottage cheese toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 135 g | 238 kcal |
| 1 slice (thin) | 55 g | 97 kcal |
| 1 slice (thick) | 70 g | 123 kcal |
| 1 piece (small) | 90 g | 158 kcal |
| 100 g | 100 g | 176 kcal |
| 2 slice (double) | 140 g | 246 kcal |
| 1 serving (large) | 190 g | 334 kcal |
| 3 slice (triple) | 210 g | 370 kcal |
Calculated from 176 calories per 100 g.
Frequently Asked Questions About Whole wheat cottage cheese toast
How do you make whole-wheat lor cheese toast?
Whole-wheat lor cheese toast is made by filling whole-wheat bread with lor, a mild Turkish fresh curd cheese, then toasting it until crisp. Mash the lor first so it spreads evenly, and season it with black pepper or herbs if desired.
Does lor cheese melt in whole-wheat lor cheese toast?
No, lor cheese does not melt into long, stretchy strands like cheddar. It warms and softens inside whole-wheat lor cheese toast, so mix it with a little olive oil or herbs if you want a moister filling.
Can you make whole-wheat lor cheese toast without a sandwich toaster?
Yes, whole-wheat lor cheese toast can be cooked in a skillet. Cook it over medium-low heat and press gently with a spatula, turning once the underside is golden; high heat can brown the bread before the filling warms through.
What toppings go well with whole-wheat lor cheese toast?
Parsley, dill, black pepper, sliced olives, and roasted red pepper pair well with whole-wheat lor cheese toast. If adding fresh tomato, remove its watery center or serve it on the side to keep the toast from turning soggy.
How do you keep whole-wheat lor cheese toast from getting soggy?
To keep whole-wheat lor cheese toast crisp, drain wet lor and avoid putting watery vegetables directly against the bread. Toast it soon after assembling, and add sauces or juicy toppings only after cooking.
Can you freeze whole-wheat lor cheese toast?
You can freeze whole-wheat lor cheese toast, but the thawed bread may be less crisp and the lor filling can turn crumbly. Wrap individual portions airtight and reheat from frozen in an oven or toaster oven rather than a microwave.
Is whole-wheat lor cheese toast the same as cottage cheese toast?
Not exactly: this toast uses lor, a Turkish fresh curd cheese, which is not identical to cottage cheese. Both are mild and soft, but lor is often drier and more crumbly, so the filling may need a little moisture.
Can you prepare whole-wheat lor cheese toast ahead for lunch?
It is better to assemble whole-wheat lor cheese toast just before cooking, since lor can dampen the bread while it sits. For meal prep, keep the filling in a covered container in the refrigerator and pack the bread separately.
Is whole-wheat lor cheese toast filling enough for breakfast?
Yes, whole-wheat lor cheese toast can make a practical breakfast, especially when served with fruit or fresh vegetables. Its lor filling provides protein, while the whole-wheat bread adds fiber; the portion can be adjusted to your appetite.
Can whole-wheat lor cheese toast be made with herbs inside the filling?
Yes, finely chopped parsley, dill, or chives mix easily into the lor for whole-wheat lor cheese toast. Add the herbs just before cooking so they keep their fresh flavor, and taste the filling before adding salt.
Whole wheat cottage cheese toast Vitamins & Minerals
Vitamins
B3
3.78mg · 24% DV
B1
0.27mg · 23% DV
B2
0.28mg · 22% DV
B12
0.51µg · 21% DV
Minerals
Manganese
1.19mg · 52% DV
Selenium
26µg · 47% DV
Phosphorus
250mg · 36% DV
Copper
0.23mg · 26% DV
Sodium
520mg · 23% DV
Potassium ⭐
250mg · 7% DV
Whole wheat cottage cheese toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat cottage cheese toast
To burn the 238 calories in 1 serving (medium) (135 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 cottage cheese toast?
Whole wheat toast with lor is made by filling whole-wheat bread with lor, a mild Turkish curd cheese, then toasting it until the bread is crisp and the cheese is warm. The lor stays soft and slightly crumbly, with a fresh, gentle taste that suits the nutty bread. In Turkey, it is often eaten at breakfast or as a quick snack, sometimes alongside tea, tomatoes, cucumber or olives.
The whole-grain bread contributes fibre, while lor adds protein, making this a more sustaining choice than plain toast. For a lighter version, use little or no added fat and serve it with fresh vegetables or herbs.
How Nutritious Is Whole wheat cottage cheese 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 cottage cheese 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 cottage cheese toast Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat cottage cheese 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 cottage cheese toast Fat Profile
SATURATED
3.04g
MONOUNSATURATED
1.96g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.