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Whole wheat toast with kashar cheese and tomato paste Calories
Whole wheat toast providing fiber from bread, protein and calcium from kashar cheese, and savory tomato paste flavor
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat toast with kashar cheese and tomato paste (120 g) has 343 calories. That works out to 286 calories per 100 g. It contains 31 g of carbs, 17 g of protein, 16.9 g of fat and 5.2 g of fiber. Its 297.6 mg of Phosphorus covers 43% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat toast with kashar cheese and tomato paste Nutrition Facts
Selected: 1 serving (medium) · 120 g
343
KCAL / 120G
Carbs
31g
· 11% DV
Protein
17g
· 34% DV
Fat
16.9g
· 22% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 20% · Fat 44%
Whole wheat toast with kashar cheese and tomato paste nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 343 kcal | |
| Total fat | 16.9 g | 22% |
| Saturated fat | 8.52 g | 43% |
| Trans fat | 0.26 g | |
| Sodium | 614 mg | 27% |
| Total carbohydrate | 31 g | 11% |
| Fiber | 5.2 g | 19% |
| Protein | 17 g | 34% |
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 toast with kashar cheese and tomato paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 343 kcal |
| 1 slice (thin) | 28 g | 80 kcal |
| 2 slice (medium) | 56 g | 160 kcal |
| 1 piece (half) | 60 g | 172 kcal |
| 1 serving (small) | 90 g | 257 kcal |
| 100 g | 100 g | 286 kcal |
| 1 piece (whole) | 120 g | 343 kcal |
| 1 serving (large) | 170 g | 486 kcal |
| 1 piece (double) | 180 g | 515 kcal |
Calculated from 286 calories per 100 g.
Frequently Asked Questions About Whole wheat toast with kashar cheese and tomato paste
How do you make whole wheat toast with kashar cheese and tomato paste?
Spread a thin layer of tomato paste inside the whole wheat bread, add kashar cheese, and toast until the cheese melts and the bread browns. Use moderate heat so the bread crisps before the filling gets too hot.
How much tomato paste should you put in whole wheat toast with kashar cheese and tomato paste?
Use a thin, even layer of tomato paste in whole wheat toast with kashar cheese and tomato paste. Too much paste can make the bread soggy and overpower the mild, savory flavor of the cheese.
What kind of kashar cheese works best in whole wheat toast with kashar cheese and tomato paste?
Fresh kashar cheese melts readily and gives whole wheat toast with kashar cheese and tomato paste a mild, soft filling. Aged kashar has a sharper, saltier taste; grate or slice it thinly so it melts evenly.
Can you make whole wheat toast with kashar cheese and tomato paste in a pan?
Yes, you can make whole wheat toast with kashar cheese and tomato paste in a skillet. Cook it over medium-low heat, turning it once and pressing gently, until the bread is crisp and the cheese has melted.
Why does whole wheat toast with kashar cheese and tomato paste turn soggy?
Whole wheat toast with kashar cheese and tomato paste can turn soggy if the paste is spread too thickly or wet ingredients are added. Keep the paste layer thin, pat juicy vegetables dry, and toast it soon after assembling.
What can you serve with whole wheat toast with kashar cheese and tomato paste?
Serve whole wheat toast with kashar cheese and tomato paste with a simple salad, sliced cucumber, or plain yogurt. Tea is a common breakfast pairing, while a light side keeps the cheese-filled toast from making the meal feel too heavy.
Can you prepare whole wheat toast with kashar cheese and tomato paste ahead of time?
It is better to toast whole wheat toast with kashar cheese and tomato paste just before serving, because the paste can soften the bread while it sits. If already cooked, refrigerate leftovers promptly in a covered container and reheat in a pan or toaster.
Can you add vegetables to whole wheat toast with kashar cheese and tomato paste?
Yes, thinly sliced peppers or mushrooms can go into whole wheat toast with kashar cheese and tomato paste. Cook or dry watery vegetables first, so they do not release moisture inside the bread while it toasts.
Is whole wheat toast with kashar cheese and tomato paste a Turkish-style toast?
Yes, whole wheat toast with kashar cheese and tomato paste is a Turkish-style filled toast, combining kashar cheese and tomato paste between bread slices. It is commonly cooked in a sandwich press, though a skillet also works.
Is whole wheat toast with kashar cheese and tomato paste a good choice for people with diabetes?
Whole wheat toast with kashar cheese and tomato paste still contains carbohydrates that can raise blood sugar, even though the bread is whole wheat. Portion size and the rest of the meal matter; ask your clinician or dietitian how it fits your plan.
Whole wheat toast with kashar cheese and tomato paste Vitamins & Minerals
Vitamins
B12
0.74µg · 31% DV
B2
0.35mg · 27% DV
B3
4.08mg · 26% DV
Biotin
6.12µg · 20% DV
Minerals
Phosphorus
298mg · 43% DV
Manganese
0.94mg · 41% DV
Selenium
22µg · 40% DV
Calcium
343mg · 34% DV
Sodium
614mg · 27% DV
Potassium ⭐
286mg · 8% DV
Whole wheat toast with kashar cheese and tomato paste 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 kashar cheese and tomato paste
To burn the 343 calories in 1 serving (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 kashar cheese and tomato paste?
Whole wheat toast with kashar cheese and tomato paste is a Turkish-style toasted sandwich, made by spreading tomato paste and adding kashar between slices of whole wheat bread. In Turkey, it is a familiar quick choice for breakfast, a light lunch or a filling snack, usually served hot from a sandwich press. English-speaking diners can enjoy it as a savoury alternative to a grilled cheese sandwich.
The bread turns crisp while the kashar softens and melts, bringing a mild, savoury richness that balances the concentrated tomato flavour. Whole wheat bread contributes fibre, while kashar provides protein and calcium; each 100 g has 4.3 g of fibre. For a lighter meal, use a modest amount of cheese and serve the toast with fresh vegetables or a simple salad.
How Nutritious Is Whole wheat toast with kashar cheese and tomato paste?
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 kashar cheese and tomato paste 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 kashar cheese and tomato paste Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat toast with kashar cheese and tomato paste 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 kashar cheese and tomato paste Fat Profile
SATURATED
8.52g
MONOUNSATURATED
5.04g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.