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Whole wheat Mediterranean toast Calories
Whole wheat toast with Mediterranean-style cheese and vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat Mediterranean toast (180 g) has 459 calories. That works out to 255 calories per 100 g. It contains 44.6 g of carbs, 20.2 g of protein, 22.7 g of fat and 8.8 g of fiber. Its 423 mg of Phosphorus covers 60% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat Mediterranean toast Nutrition Facts
Selected: 1 piece (medium) · 180 g
459
KCAL / 180G
Carbs
44.6g
· 16% DV
Protein
20.2g
· 40% DV
Fat
22.7g
· 29% DV
Fiber
8.8g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 17% · Fat 45%
Whole wheat Mediterranean toast nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 459 kcal | |
| Total fat | 22.7 g | 29% |
| Saturated fat | 8.28 g | 41% |
| Trans fat | 0.22 g | |
| Sodium | 774 mg | 34% |
| Total carbohydrate | 44.6 g | 16% |
| Fiber | 8.8 g | 31% |
| Protein | 20.2 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 Medium Whole wheat Mediterranean toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 459 kcal |
| 1 slice (thick) | 70 g | 179 kcal |
| ½ piece (half) | 90 g | 230 kcal |
| 100 g | 100 g | 255 kcal |
| 1 piece (small) | 120 g | 306 kcal |
| 2 slice (thick) | 140 g | 357 kcal |
| 1 serving (small) | 150 g | 383 kcal |
| 1 serving (large) | 220 g | 561 kcal |
| 1 piece (large) | 250 g | 638 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Whole wheat Mediterranean toast
What makes whole wheat Mediterranean toast “Mediterranean”?
Whole wheat Mediterranean toast pairs whole-wheat bread with cheese and Mediterranean-style vegetables. Recipes often use ingredients such as tomato, pepper, or olives, but there is no single fixed filling that defines the toast.
How do you make whole wheat Mediterranean toast crispy?
For crispy whole wheat Mediterranean toast, dry the vegetables well and avoid overfilling the bread. Toast it in a preheated sandwich press or cook it in a pan over medium heat, turning it once so both sides brown.
Can you make whole wheat Mediterranean toast without a sandwich press?
Yes, you can make whole wheat Mediterranean toast in a skillet. Put the assembled sandwich in a lightly heated pan and press it gently with a spatula; turn it when the underside is golden and the cheese begins to melt.
What cheese works best in whole wheat Mediterranean toast?
A cheese that melts well works best in whole wheat Mediterranean toast. Mild cheeses give a smooth filling, while feta-style cheese adds a tangier, saltier taste; pair salty cheese with less briny vegetables or olives.
Can you put hummus in whole wheat Mediterranean toast?
Yes, a thin layer of hummus can go in whole wheat Mediterranean toast. Spread it on the bread before adding the vegetables, but use it sparingly so the filling does not become too soft or slide out while toasting.
How do you stop tomato from making whole wheat Mediterranean toast soggy?
To keep whole wheat Mediterranean toast from getting soggy, remove the watery seed section from the tomato and pat the slices dry. Add the tomato between the cheese and other vegetables rather than directly against the bread.
What can you serve with whole wheat Mediterranean toast for lunch?
Serve whole wheat Mediterranean toast with a crisp salad, vegetable soup, or sliced raw vegetables for lunch. Choose a simple side if the toast already has a generous amount of cheese and vegetables in its filling.
Can you prepare whole wheat Mediterranean toast ahead of time?
You can prepare the filling for whole wheat Mediterranean toast ahead, but assemble it just before cooking. Store chopped vegetables and cheese separately in covered containers in the refrigerator to keep moisture from softening the bread.
Can whole wheat Mediterranean toast be frozen?
Whole wheat Mediterranean toast can be frozen, although fresh vegetables may turn softer after thawing. For a better texture, freeze the assembled toast before cooking, then heat it from frozen in a sandwich press until hot throughout.
Is whole wheat Mediterranean toast filling enough for a meal?
Whole wheat Mediterranean toast can make a satisfying light meal when it has a substantial cheese-and-vegetable filling. Add a salad or soup if you want a larger lunch, rather than relying on extra cheese to make it more filling.
Whole wheat Mediterranean toast Vitamins & Minerals
Vitamins
B3
5.04mg · 32% DV
Biotin
9µg · 30% DV
B2
0.38mg · 29% DV
B12
0.68µg · 28% DV
Minerals
Phosphorus
423mg · 60% DV
Manganese
1.3mg · 57% DV
Selenium
29µg · 53% DV
Calcium
378mg · 38% DV
Sodium
774mg · 34% DV
Potassium ⭐
432mg · 13% DV
Whole wheat Mediterranean toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat Mediterranean toast
To burn the 459 calories in 1 piece (medium) (180 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 Mediterranean toast?
Whole wheat Mediterranean toast is a toasted sandwich made with whole wheat bread, Mediterranean-style cheese and vegetables. It is best understood as a café-style take on Mediterranean flavours rather than a dish tied to one specific region. Toasting crisps the bread and softens the cheese, while the vegetables bring freshness and colour to the filling.
It works well for breakfast, a quick lunch or a light supper; serve it with a simple salad, fresh vegetables or soup. The whole wheat bread contributes fibre, while cheese makes the toast more filling and adds protein. For a lighter version, use a modest amount of cheese and add extra vegetables. Its savoury, warm filling also makes it an easy alternative to a plain cheese toastie.
How Nutritious Is Whole wheat Mediterranean 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 Mediterranean 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 Mediterranean toast Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat Mediterranean 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 Mediterranean toast Fat Profile
SATURATED
8.28g
MONOUNSATURATED
7.38g
POLYUNSATURATED
4.14g
Omega 6:3 ratio 27:1
Above the ideal 4:1 (27:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.