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Whole wheat toast with white cheese and tomato Calories
High fiber, protein-rich, Mediterranean-style breakfast, low sugar
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat toast with white cheese and tomato (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 26.4 g of carbs, 10.2 g of protein, 6.6 g of fat and 3.8 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole wheat toast with white cheese and tomato Nutrition Facts
Selected: 1 piece (medium) · 120 g
204
KCAL / 120G
Carbs
26.4g
· 10% DV
Protein
10.2g
· 20% DV
Fat
6.6g
· 8% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 20% · Fat 29%
Whole wheat toast with white cheese and tomato nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 3.8 g | 14% |
| Protein | 10.2 g | 20% |
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 toast with white cheese and tomato?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 204 kcal |
| 1 slice (medium) | 60 g | 102 kcal |
| 1 piece (small) | 80 g | 136 kcal |
| 1 slice (thick) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 2 piece (double) | 240 g | 408 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Whole wheat toast with white cheese and tomato
How do you make whole wheat toast with white cheese and tomato?
Make whole wheat toast with white cheese and tomato by layering crumbled white cheese and thin tomato slices on bread, then toasting until the bread is crisp and the filling is warm. Patting the tomato dry first helps keep the toast from turning soggy.
What kind of white cheese works best in whole wheat toast with white cheese and tomato?
A firm, crumbly white cheese works best in whole wheat toast with white cheese and tomato because it is less likely to release moisture while heating. If the cheese tastes very salty, rinse or briefly soak it, then drain it well before adding it.
How do you stop whole wheat toast with white cheese and tomato from getting soggy?
To keep whole wheat toast with white cheese and tomato from getting soggy, remove the watery seed pulp or pat the tomato slices dry before assembling. Using a thin layer of cheese against the bread also helps limit moisture from reaching the toast.
Can you make whole wheat toast with white cheese and tomato in a skillet?
Yes, you can make whole wheat toast with white cheese and tomato in a skillet. Cook it over medium-low heat and press it gently with a spatula, turning once, so the bread browns without scorching before the cheese warms through.
Can whole wheat toast with white cheese and tomato be made ahead?
It is better to assemble whole wheat toast with white cheese and tomato just before cooking. For advance prep, keep the tomato and cheese separate from the bread, then assemble and toast when ready; leaving them together can make the bread damp.
Should the tomato be raw or cooked in whole wheat toast with white cheese and tomato?
Either works in whole wheat toast with white cheese and tomato: the tomato softens when toasted, while adding it after cooking keeps it fresh and juicy. For a crisp result, remove the seeds or serve the tomato on the side.
What can you add to whole wheat toast with white cheese and tomato?
Fresh basil, oregano, or a little black pepper can add flavor to whole wheat toast with white cheese and tomato without overpowering the cheese. Add herbs after cooking for a fresher aroma, or sprinkle them over the filling before toasting.
What should you serve with whole wheat toast with white cheese and tomato?
Serve whole wheat toast with white cheese and tomato with a simple green salad, sliced cucumber, or fruit. These sides add freshness and make it work as a light lunch as well as a breakfast.
How long do leftovers of whole wheat toast with white cheese and tomato keep?
Whole wheat toast with white cheese and tomato is best eaten fresh because the tomato softens the bread as it sits. Refrigerate leftovers promptly in a covered container and reheat in a skillet or toaster oven; the texture will be less crisp than when freshly made.
Is whole wheat toast with white cheese and tomato a good breakfast before a busy morning?
Yes, whole wheat toast with white cheese and tomato can be a convenient breakfast because it combines bread with cheese and tomato in one easy-to-carry meal. Prepare the filling the night before, but assemble and toast it in the morning for better texture.
Whole wheat toast with white cheese and tomato Vitamins & Minerals
Vitamins
B12
0.42µg · 18% DV
B2
0.19mg · 15% DV
B1
0.16mg · 13% DV
Biotin
3µg · 10% DV
Minerals
Manganese
0.72mg · 31% DV
Phosphorus
132mg · 19% DV
Sodium
408mg · 18% DV
Calcium
156mg · 16% DV
Potassium ⭐
216mg · 6% DV
Whole wheat toast with white cheese and tomato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat toast with white cheese and tomato
To burn the 204 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 toast with white cheese and tomato?
Whole wheat toast with white cheese and tomato is made by filling whole-grain bread with white cheese and sliced tomato, then toasting it until crisp. It makes a quick breakfast or light meal; in Turkey, where this style of toast is familiar, it is often eaten with tea, olives or fresh greens. The cheese brings a salty, gently tangy note, while tomato adds juiciness. Toasting gives the bread a crisp surface and keeps the filling soft. Whole wheat bread contributes fibre, and the cheese adds protein: a 100 g serving has 3.2 g of fibre. For a lighter version, use a modest amount of cheese and add extra tomato or greens; it also travels well as a simple packed lunch.
How Nutritious Is Whole wheat toast with white cheese and tomato?
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 toast with white cheese and tomato 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 toast with white cheese and tomato Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat toast with white cheese and tomato 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 toast with white cheese and tomato Fat Profile
SATURATED
2.64g
MONOUNSATURATED
1.92g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.