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Whole-Wheat Toast with Melted Cheese Calories
Protein- and calcium-containing toast with whole-grain fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole-Wheat Toast with Melted Cheese (90 g) has 241 calories. That works out to 268 calories per 100 g. It contains 26.2 g of carbs, 12.8 g of protein, 9.5 g of fat and 3.7 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole-Wheat Toast with Melted Cheese Nutrition Facts
Selected: 1 serving (medium) · 90 g
241
KCAL / 90G
Carbs
26.2g
· 10% DV
Protein
12.8g
· 26% DV
Fat
9.5g
· 12% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 21% · Fat 36%
Whole-Wheat Toast with Melted Cheese nutrition facts table · 1 serving (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 241 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 4.81 g | 24% |
| Trans fat | 0.16 g | |
| Sodium | 535 mg | 23% |
| Total carbohydrate | 26.2 g | 10% |
| Fiber | 3.7 g | 13% |
| Protein | 12.8 g | 26% |
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 Melted Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 90 g | 241 kcal |
| 1 slice (thin) | 35 g | 94 kcal |
| 1 piece (half) | 45 g | 121 kcal |
| 1 slice (thick) | 50 g | 134 kcal |
| 1 serving (small) | 70 g | 188 kcal |
| 100 g | 100 g | 268 kcal |
| 1 serving (large) | 130 g | 348 kcal |
| 1 serving (double) | 180 g | 482 kcal |
Calculated from 268 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Toast with Melted Cheese
How do you make whole-wheat toast with melted cheese?
Make whole-wheat toast with melted cheese by sandwiching cheese between bread slices and cooking in a sandwich press until the bread is crisp and the cheese soft. A skillet works too; use moderate heat so the bread browns without scorching before the center melts.
What cheese works best in whole-wheat toast with melted cheese?
Sliced processed cheese melts evenly in whole-wheat toast with melted cheese, while cheddar or mozzarella gives a more pronounced cheese flavor and stretch. Keep the filling inside the bread edges so it is less likely to leak into the press.
Can you make whole-wheat toast with melted cheese in an air fryer?
Yes, whole-wheat toast with melted cheese can be made in an air fryer. Secure the top slice with a toothpick if the circulating air tends to lift it, and check early because bread can brown faster than the cheese melts.
Why does cheese leak out of whole-wheat toast with melted cheese?
Cheese leaks out of whole-wheat toast with melted cheese when the slices reach the edges or the sandwich is pressed too firmly. Leave a small border around the filling and avoid overstuffing, especially if adding tomato or other moist ingredients.
What can you add to whole-wheat toast with melted cheese?
Tomato, sautéed mushrooms, spinach, or roasted peppers can add flavor to whole-wheat toast with melted cheese. Cook watery vegetables first and pat them dry; excess moisture can make the whole-wheat bread soggy before the cheese becomes hot.
How is whole-wheat toast with melted cheese different from a grilled cheese sandwich?
Whole-wheat toast with melted cheese is a type of grilled cheese sandwich, usually made with whole-wheat bread and a simple cheese filling. A classic grilled cheese can use white bread, butter, and several cheeses, so its flavor and texture may differ.
How do you keep whole-wheat toast with melted cheese crispy?
To keep whole-wheat toast with melted cheese crispy, cook it on a preheated press or skillet and avoid adding wet fillings. Let the finished toast rest briefly on a rack rather than stacking it, so trapped steam does not soften the crust.
Can you prepare whole-wheat toast with melted cheese ahead of time?
You can assemble whole-wheat toast with melted cheese shortly before cooking, but it is best toasted just before serving. Leaving assembled bread with cheese for hours can make it damp, particularly if the filling includes tomato or another moist ingredient.
How long do leftovers of whole-wheat toast with melted cheese keep?
Leftover whole-wheat toast with melted cheese can be kept refrigerated in a covered container and eaten soon after. Cool it before storing, and reheat it in a skillet or sandwich press to restore some crispness; discard it if it was left out for hours.
Can you freeze whole-wheat toast with melted cheese?
Yes, whole-wheat toast with melted cheese can be frozen, though the bread may be less crisp after thawing. Wrap individual portions well and reheat from frozen in a sandwich press or oven; fillings such as fresh tomato do not freeze as well.
Whole-Wheat Toast with Melted Cheese Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
B1
0.28mg · 23% DV
B3
3.42mg · 21% DV
B2
0.26mg · 20% DV
Minerals
Manganese
1.09mg · 47% DV
Selenium
23µg · 42% DV
Phosphorus
284mg · 41% DV
Calcium
294mg · 29% DV
Sodium
535mg · 23% DV
Potassium ⭐
199mg · 6% DV
Whole-Wheat Toast with Melted 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 Melted Cheese
To burn the 241 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 Melted Cheese?
Whole-wheat toast with melted cheese pairs slices of whole-wheat bread with cheese, toasted until the outside is crisp and the filling soft. In Turkey, where toasted sandwiches are a familiar quick meal, it is often eaten for breakfast or as a snack with tea; tomatoes or fresh greens make easy sides. It also works as a simple lunch when you want something warm and filling. The whole-grain bread contributes fibre, while the cheese adds protein and calcium. For a lighter version, use a modest amount of cheese and add vegetables inside or alongside.
How Nutritious Is Whole-Wheat Toast with Melted 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 Melted 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 Melted Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Toast with Melted 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 Melted Cheese Fat Profile
SATURATED
4.81g
MONOUNSATURATED
2.56g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.