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Whole wheat toast with light kashar cheese Calories
Light whole wheat toast made with a small amount of kashar cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat toast with light kashar cheese (90 g) has 230 calories. That works out to 255 calories per 100 g. It contains 23.2 g of carbs, 10.4 g of protein, 10.4 g of fat and 4.6 g of fiber. Its 229.5 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat toast with light kashar cheese Nutrition Facts
Selected: 1 serving (medium) · 90 g
230
KCAL / 90G
Carbs
23.2g
· 8% DV
Protein
10.4g
· 21% DV
Fat
10.4g
· 13% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 18% · Fat 41%
Whole wheat toast with light kashar cheese nutrition facts table · 1 serving (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 4.59 g | 23% |
| Trans fat | 0.16 g | |
| Sodium | 387 mg | 17% |
| Total carbohydrate | 23.2 g | 8% |
| Fiber | 4.6 g | 16% |
| Protein | 10.4 g | 21% |
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 light kashar cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 90 g | 230 kcal |
| 1 slice (thin) | 22 g | 56 kcal |
| 2 slice (thin) | 44 g | 112 kcal |
| 1 piece (small) | 85 g | 217 kcal |
| 100 g | 100 g | 255 kcal |
| 1 piece (large) | 110 g | 281 kcal |
| 1 serving (large) | 120 g | 306 kcal |
| 1 piece (jumbo) | 140 g | 357 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Whole wheat toast with light kashar cheese
How do you make whole wheat toast with light kashar cheese?
Place a thin layer of kashar cheese between two slices of whole wheat bread, then toast until the bread is crisp and the cheese melts. Use only a little filling so it does not squeeze out in the toaster.
What is in whole wheat toast with light kashar cheese?
Whole wheat toast with light kashar cheese is made with whole wheat bread and a small amount of kashar, a Turkish semi-hard cheese. You can add vegetables, but pat juicy ingredients dry first to keep the toast from turning soggy.
Is whole wheat toast with light kashar cheese healthy?
It can be a balanced choice: whole wheat bread contributes fibre, while using a small amount of cheese keeps the filling modest. Add fresh vegetables alongside it rather than relying on the toast alone for a complete meal.
Does kashar cheese melt well in whole wheat toast?
Yes, kashar melts well in whole wheat toast when heated, giving the filling a soft, stretchy texture. Slice or grate it thinly so it melts before the denser whole wheat bread becomes overly browned.
How is whole wheat toast with light kashar cheese different from a regular cheese toastie?
Whole wheat toast with light kashar cheese uses whole wheat bread and a smaller amount of kashar than many standard cheese toasties. The bread tends to be denser, so a thin, evenly spread layer of cheese helps the toast heat through.
Is whole wheat toast with light kashar cheese filling for breakfast?
It can be a satisfying breakfast because the whole wheat bread provides fibre and the kashar adds protein. Pair it with fruit or vegetables, or add an egg if you need a more substantial morning meal.
What goes well with whole wheat toast with light kashar cheese?
Fresh tomatoes, cucumber, or a simple salad go well with whole wheat toast with light kashar cheese. These sides balance the warm, savoury filling without making the meal as heavy as serving it with fried sides.
Can you add vegetables to whole wheat toast with light kashar cheese?
Yes, thinly sliced peppers, spinach, or tomato can be added to whole wheat toast with light kashar cheese. Keep the filling modest and pat wet vegetables dry first so the bread stays crisp and the cheese can hold the layers together.
Can whole wheat toast with light kashar cheese fit a weight-loss plan?
Yes, it can fit a weight-loss plan when the portion suits your meals and you keep the cheese and added sauces modest. Serving it with vegetables can make the meal more filling without turning the toast into a much larger portion.
How should you store leftover whole wheat toast with light kashar cheese?
Refrigerate leftover whole wheat toast with light kashar cheese in a covered container once it has cooled, and eat it the next day. Reheat it in a toaster or skillet to bring back some crispness; a microwave can make the bread chewy.
Whole wheat toast with light kashar cheese Vitamins & Minerals
Vitamins
B3
3.06mg · 19% DV
B12
0.38µg · 16% DV
B1
0.16mg · 13% DV
B2
0.17mg · 13% DV
Minerals
Phosphorus
230mg · 33% DV
Manganese
0.7mg · 30% DV
Selenium
16µg · 29% DV
Calcium
214mg · 21% DV
Sodium
387mg · 17% DV
Potassium ⭐
189mg · 6% DV
Whole wheat toast with light kashar cheese 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 light kashar cheese
To burn the 230 calories in 1 serving (medium) (90 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 light kashar cheese?
Whole wheat toast with light kashar cheese is made by filling whole wheat bread with a modest amount of kashar, a mild, meltable Turkish semi-hard cheese, then toasting it until crisp and warm. The name refers to the restrained amount of cheese, rather than necessarily to a reduced-fat version.
It makes a quick breakfast or snack, served hot while the cheese is soft. In Turkey, it is often paired with tea; elsewhere, it works just as well with a simple salad or sliced vegetables. Whole wheat bread brings fibre, while the cheese adds protein, making this a more filling option than plain toast. For a lighter plate, keep the cheese modest and add fresh vegetables on the side.
How Nutritious Is Whole wheat toast with light kashar cheese?
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 light kashar cheese 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 light kashar cheese Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat toast with light kashar cheese 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 light kashar cheese Fat Profile
SATURATED
4.59g
MONOUNSATURATED
3.06g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 33.4:1
Above the ideal 4:1 (33.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.