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Whole wheat double cheese toast Calories
Whole wheat bread, double cheese, toasted
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat double cheese toast (120 g) has 348 calories. That works out to 290 calories per 100 g. It contains 34.8 g of carbs, 16.2 g of protein, 15.6 g of fat and 5 g of fiber. Its 384 mg of Calcium covers 38% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole wheat double cheese toast Nutrition Facts
Selected: 1 piece (medium) · 120 g
348
KCAL / 120G
Carbs
34.8g
· 13% DV
Protein
16.2g
· 32% DV
Fat
15.6g
· 20% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 19% · Fat 41%
Whole wheat double cheese toast nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 348 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 8.64 g | 43% |
| Trans fat | 0.14 g | |
| Sodium | 684 mg | 30% |
| Total carbohydrate | 34.8 g | 13% |
| Fiber | 5 g | 18% |
| Protein | 16.2 g | 32% |
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 Medium Whole wheat double cheese toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 348 kcal |
| 1 slice (thin) | 60 g | 174 kcal |
| 1 piece (small) | 80 g | 232 kcal |
| 1 slice (thick) | 90 g | 261 kcal |
| 100 g | 100 g | 290 kcal |
| 1 serving (small) | 100 g | 290 kcal |
| 1 serving (large) | 150 g | 435 kcal |
| 1 piece (large) | 180 g | 522 kcal |
| 2 piece (double) | 240 g | 696 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Whole wheat double cheese toast
How do you make whole wheat double cheese toast?
Layer two portions of cheese between whole wheat bread slices, then toast until the bread is golden and the cheese melts. Shredded cheese spreads more evenly than thick slices, while a light coating of butter on the outside helps the bread brown.
What cheese melts best in whole wheat double cheese toast?
Cheddar, mozzarella, or a blend of the two melts well in whole wheat double cheese toast. Cheddar brings a sharper flavor, while mozzarella gives a stretchier texture; use cheese that melts smoothly rather than a dry, aged variety.
Why does the cheese in whole wheat double cheese toast not melt?
The cheese may not melt in whole wheat double cheese toast if the bread browns too quickly, the slices are too thick, or the toaster is not hot enough. Use thinner cheese slices and moderate heat so the center warms before the outside overbrowns.
Can you make whole wheat double cheese toast in a skillet?
Yes, a skillet works well for whole wheat double cheese toast. Cook it over medium-low heat and press gently with a spatula, turning when the first side is crisp; lower heat gives the cheese time to melt without scorching the bread.
How do you keep whole wheat double cheese toast crispy?
For crisp whole wheat double cheese toast, start with dry bread and preheat the toaster or skillet. Avoid watery fillings, and let the finished toast sit briefly on a rack rather than a plate, where trapped steam can soften the underside.
What can you add to whole wheat double cheese toast?
Tomato, spinach, mushrooms, or cooked peppers all work in whole wheat double cheese toast. Cook or drain moist vegetables first, then place them between the cheese layers so they do not release water directly onto the bread.
What should you serve with whole wheat double cheese toast?
Whole wheat double cheese toast pairs well with a green salad, sliced vegetables, or tomato soup. These sides add freshness to the rich, melted cheese, making the toast work as either a quick lunch or a simple dinner.
Can you prepare whole wheat double cheese toast ahead of time?
It is better to assemble whole wheat double cheese toast just before cooking, since bread can turn soggy as it sits with cheese or moist fillings. If you have leftovers, refrigerate them promptly and reheat in a skillet or toaster until hot.
Is whole wheat double cheese toast a healthy choice?
Whole wheat double cheese toast can be a filling meal, with whole-grain bread and cheese providing fiber and protein. The double cheese also makes it richer in saturated fat and sodium, so balance it with vegetables rather than making it the whole meal.
Can whole wheat double cheese toast be made without butter?
Yes, whole wheat double cheese toast can be made without butter. Toast it in a nonstick skillet or sandwich press; the bread may brown a little less deeply, but the cheese will still melt and hold the sandwich together.
Whole wheat double cheese toast Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
Biotin
9µg · 30% DV
B2
0.34mg · 26% DV
Vitamin A
192µg · 21% DV
Minerals
Calcium
384mg · 38% DV
Phosphorus
252mg · 36% DV
Sodium
684mg · 30% DV
Manganese
0.5mg · 22% DV
Potassium ⭐
192mg · 6% DV
Whole wheat double 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 double cheese toast
To burn the 348 calories in 1 piece (medium) (120 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 double cheese toast?
Whole wheat double cheese toast sandwiches two layers of kaşar, a mild Turkish semi-hard cheese, between slices of whole wheat bread, then toasts them until the bread is crisp and the cheese soft and melted. The bran-rich loaf gives it a heartier bite than a white-bread toast, while the filling stays rich and savoury.
In Turkey, it is an easy breakfast, tea-time snack or quick meal, often served hot with sliced tomatoes, cucumber or ayran. Elsewhere, it works just as well for a simple lunch alongside a green salad or soup. The whole wheat bread contributes fibre, and the cheese makes this a relatively protein-rich toast, with 13.5 g of protein per 100 g. For a lighter plate, use less cheese and add fresh vegetables.
How Nutritious Is Whole wheat double 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 double 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 double cheese toast Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat double 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 double cheese toast Fat Profile
SATURATED
8.64g
MONOUNSATURATED
4.56g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 10.2:1
Above the ideal 4:1 (10.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.