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Whole wheat halloumi toast Calories
Whole wheat toast with halloumi, higher protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat halloumi toast (140 g) has 400 calories. That works out to 286 calories per 100 g. It contains 31.9 g of carbs, 19.9 g of protein, 21.1 g of fat and 5.5 g of fiber. Its 406 mg of Phosphorus covers 58% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat halloumi toast Nutrition Facts
Selected: 1 serving (medium) · 140 g
400
KCAL / 140G
Carbs
31.9g
· 12% DV
Protein
19.9g
· 40% DV
Fat
21.1g
· 27% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 20% · Fat 48%
Whole wheat halloumi toast nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 400 kcal | |
| Total fat | 21.1 g | 27% |
| Saturated fat | 11.34 g | 57% |
| Trans fat | 0.28 g | |
| Sodium | 966 mg | 42% |
| Total carbohydrate | 31.9 g | 12% |
| Fiber | 5.5 g | 20% |
| Protein | 19.9 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 halloumi toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 400 kcal |
| 1 piece (half) | 70 g | 200 kcal |
| 1 piece (small) | 90 g | 257 kcal |
| 100 g | 100 g | 286 kcal |
| 2 slice (thin) | 120 g | 343 kcal |
| 2 slice (thick) | 150 g | 429 kcal |
| 1 serving (large) | 190 g | 543 kcal |
| 1 piece (double) | 220 g | 629 kcal |
Calculated from 286 calories per 100 g.
Frequently Asked Questions About Whole wheat halloumi toast
How do you make whole wheat halloumi toast?
To make whole wheat halloumi toast, slice and pan-fry the halloumi until lightly browned, then sandwich it between whole wheat bread and toast until crisp. Add tomato, greens, or roasted peppers if you like.
Does halloumi melt in whole wheat halloumi toast?
No, halloumi does not melt into a gooey layer in whole wheat halloumi toast. It softens and browns while keeping its shape, so frying the slices first gives the sandwich a better texture.
What is the best way to cook halloumi for whole wheat halloumi toast?
Pan-fry halloumi slices over medium heat until golden on both sides, then add them to the bread. Avoid cooking them for too long: overcooked halloumi can become tough and rubbery.
What toppings go well on whole wheat halloumi toast?
Tomato, spinach, arugula, roasted peppers, and cucumber all pair well with whole wheat halloumi toast. Fresh vegetables balance the salty cheese; add only a modest amount so the filling stays inside the bread.
Can you make whole wheat halloumi toast in a sandwich press?
Yes, a sandwich press works well for whole wheat halloumi toast. Keep the halloumi inside the edges of the bread to limit drips, and avoid overfilling the sandwich so it closes and browns evenly.
Why does halloumi get rubbery in whole wheat halloumi toast?
Halloumi can turn rubbery in whole wheat halloumi toast when it is cooked too long or at very high heat. Brown the slices briefly, then toast the sandwich just until the bread is crisp.
Can you prepare whole wheat halloumi toast ahead of time?
Whole wheat halloumi toast is best eaten freshly made because the bread softens as it sits. Refrigerate leftovers in a covered container and reheat them in a pan or sandwich press to bring back some crispness.
What sauce is good in whole wheat halloumi toast?
Pesto, hummus, or a little chili sauce can work well in whole wheat halloumi toast. Use a thin layer so the bread does not become soggy, and remember that halloumi is already quite salty.
Is whole wheat halloumi toast a good breakfast?
Yes, whole wheat halloumi toast can make a filling breakfast: the bread provides fiber and halloumi contributes protein. Add fresh vegetables or fruit for a more varied meal.
Do you need to soak halloumi before making whole wheat halloumi toast?
No, soaking halloumi is not necessary before making whole wheat halloumi toast. If you find it too salty, briefly soak the slices in water and pat them dry before frying; prolonged soaking can dull their flavor.
Whole wheat halloumi toast Vitamins & Minerals
Vitamins
B12
1.19µg · 50% DV
B2
0.45mg · 35% DV
Vitamin A
259µg · 29% DV
Biotin
7.14µg · 24% DV
Minerals
Phosphorus
406mg · 58% DV
Calcium
504mg · 50% DV
Sodium
966mg · 42% DV
Selenium
22µg · 40% DV
Potassium ⭐
294mg · 9% DV
Whole wheat halloumi toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat halloumi toast
To burn the 400 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 halloumi toast?
Whole wheat halloumi toast pairs toasted whole-grain bread with halloumi, the firm, brined cheese associated with Cyprus. Unlike many cheeses, halloumi holds its shape when heated, becoming warm and tender inside while the bread turns crisp. The toast is a simple, modern way to serve a familiar Cypriot ingredient, whether made at home or ordered as a quick café meal.
Its savoury, salty cheese works well for breakfast or a light lunch, with tomatoes, cucumber or a side salad. Whole wheat bread adds fibre, while halloumi contributes protein and calcium; the toast provides 14.2 g of protein per 100 g. For a lighter plate, use a modest amount of cheese and add fresh vegetables.
How Nutritious Is Whole wheat halloumi 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 halloumi 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 halloumi toast Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat halloumi 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 halloumi toast Fat Profile
SATURATED
11.34g
MONOUNSATURATED
6.02g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.