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Whole wheat toast with strained cheese and tomato Calories
Whole wheat toast with strained cheese and tomato, offering fiber and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat toast with strained cheese and tomato (140 g) has 319 calories. That works out to 228 calories per 100 g. It contains 33.7 g of carbs, 14.6 g of protein, 13.7 g of fat and 6 g of fiber. Its 1 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Whole wheat toast with strained cheese and tomato Nutrition Facts
Selected: 1 serving (medium) · 140 g
319
KCAL / 140G
Carbs
33.7g
· 12% DV
Protein
14.6g
· 29% DV
Fat
13.7g
· 18% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 18% · Fat 39%
Whole wheat toast with strained cheese and tomato nutrition facts table · 1 serving (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 5.74 g | 29% |
| Trans fat | 0.11 g | |
| Sodium | 577 mg | 25% |
| Total carbohydrate | 33.7 g | 12% |
| Fiber | 6 g | 21% |
| Protein | 14.6 g | 29% |
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 strained cheese and tomato?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 140 g | 319 kcal |
| 1 slice (thin) | 28 g | 64 kcal |
| 2 slice (medium) | 56 g | 128 kcal |
| 1 piece (half) | 70 g | 160 kcal |
| 1 piece (small) | 95 g | 217 kcal |
| 100 g | 100 g | 228 kcal |
| 1 serving (large) | 190 g | 433 kcal |
| 1 piece (jumbo) | 220 g | 502 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Whole wheat toast with strained cheese and tomato
How do you make whole wheat toast with strained cheese and tomato?
Spread strained cheese over whole wheat bread, add thin tomato slices, and top with another slice. Toast it until the bread is crisp and the cheese is warm. Patting the tomato dry first helps stop moisture from making the bread soggy.
What does strained cheese mean in whole wheat toast with strained cheese and tomato?
Strained cheese is a thick, soft cheese made by draining excess liquid from fresh cheese. It spreads easily and gives this toast a creamy filling. Choose a plain variety; if it tastes salty, skip adding extra salt to the tomato.
How do you stop whole wheat toast with strained cheese and tomato from getting soggy?
Keep whole wheat toast with strained cheese and tomato from getting soggy by using firm tomatoes and removing excess seeds and juice. Assemble it just before toasting, and spread the cheese on the bread as a barrier between the bread and tomato.
Can you make whole wheat toast with strained cheese and tomato in an air fryer?
Yes, you can make whole wheat toast with strained cheese and tomato in an air fryer. Assemble the sandwich and cook it until the bread is browned and the filling is hot, checking early because air fryers can toast bread quickly.
Is whole wheat toast with strained cheese and tomato a good breakfast?
Yes, whole wheat toast with strained cheese and tomato can make a satisfying breakfast. The whole wheat bread contributes fibre and the cheese adds protein; pair it with fruit or fresh vegetables if you want a more substantial morning meal.
Which tomatoes are best for whole wheat toast with strained cheese and tomato?
Firm, ripe tomatoes are best for whole wheat toast with strained cheese and tomato because they release less liquid while cooking. Roma or other meaty tomatoes work well; remove watery seeds if needed and slice the tomato thinly for even heating.
Can whole wheat toast with strained cheese and tomato be frozen?
Freezing assembled whole wheat toast with strained cheese and tomato is not ideal: thawed tomato can turn watery and soften the bread. Freeze the bread on its own if you need to, then add fresh cheese and tomato when preparing the toast.
Can you add herbs to whole wheat toast with strained cheese and tomato?
Yes, herbs pair well with whole wheat toast with strained cheese and tomato. Add fresh basil, oregano, or thyme before toasting, or finish with chopped herbs afterward for a brighter flavour. Black pepper is another simple addition that complements the cheese.
How do you pack whole wheat toast with strained cheese and tomato for lunch?
Pack the components for whole wheat toast with strained cheese and tomato separately if possible, then assemble shortly before eating. If you must pack it ready-made, use a firm tomato with the watery centre removed and wrap the toast only after it has cooled.
What can you serve with whole wheat toast with strained cheese and tomato?
Whole wheat toast with strained cheese and tomato goes well with a green salad, sliced cucumber, or a bowl of vegetable soup. For a simple breakfast, serve it with fresh fruit; the crisp, fresh sides balance the warm, creamy toast.
Whole wheat toast with strained cheese and tomato Vitamins & Minerals
Vitamins
B3
3.92mg · 25% DV
B12
0.53µg · 22% DV
B1
0.25mg · 21% DV
B2
0.27mg · 21% DV
Minerals
Manganese
0.95mg · 41% DV
Selenium
22µg · 40% DV
Phosphorus
277mg · 40% DV
Sodium
577mg · 25% DV
Potassium ⭐
333mg · 10% DV
Whole wheat toast with strained 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 strained cheese and tomato
To burn the 319 calories in 1 serving (medium) (140 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 strained cheese and tomato?
Whole wheat toast with strained cheese and tomato is a simple toasted sandwich made with whole wheat bread, a soft, drained fresh cheese and sliced tomato. It is an easy home-style option rather than a dish with one fixed regional recipe.
The bread turns crisp on the outside while the cheese softens and the tomato adds a juicy, gently tangy contrast. Enjoy it warm for breakfast or a quick lunch, perhaps with fruit or a small salad. Whole wheat bread contributes fibre, while the cheese makes this more filling and adds protein; per 100 g, it provides 4.3 g of fibre and 10.4 g of protein. For a lighter toast, use a modest layer of cheese and add extra tomato or greens.
How Nutritious Is Whole wheat toast with strained 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 strained 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 strained cheese and tomato Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat toast with strained 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 strained cheese and tomato Fat Profile
SATURATED
5.74g
MONOUNSATURATED
3.78g
POLYUNSATURATED
2.66g
Omega 6:3 ratio 31.9:1
Above the ideal 4:1 (31.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.