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Oat Toast with Cheese Calories
Nutritious toast made with oat bread and cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat Toast with Cheese (90 g) has 221 calories. That works out to 245 calories per 100 g. It contains 24.8 g of carbs, 10.1 g of protein, 9.2 g of fat and 2.9 g of fiber. Its 0.5 µg of B12 covers 19% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oat Toast with Cheese Nutrition Facts
Selected: 1 piece (medium) · 90 g
221
KCAL / 90G
Carbs
24.8g
· 9% DV
Protein
10.1g
· 20% DV
Fat
9.2g
· 12% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 18% · Fat 37%
Oat Toast with Cheese nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 351 mg | 15% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 2.9 g | 10% |
| Protein | 10.1 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 Oat Toast with Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 221 kcal |
| 1 slice (thin) | 45 g | 110 kcal |
| 1 piece (mini) | 45 g | 110 kcal |
| 1 piece (small) | 60 g | 147 kcal |
| 1 slice (thick) | 65 g | 159 kcal |
| 100 g | 100 g | 245 kcal |
| 1 serving (whole) | 100 g | 245 kcal |
| 1 piece (large) | 130 g | 319 kcal |
| 1 serving (large) | 150 g | 368 kcal |
| 2 piece (double) | 180 g | 441 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Oat Toast with Cheese
How do you make oat toast with cheese?
Place cheese between two slices of oat bread and toast until the bread is golden and the cheese melts. A pan works too: press the sandwich gently and turn it so both sides brown evenly.
Is oat toast with cheese a healthy breakfast?
Yes, oat toast with cheese can make a filling breakfast: the bread provides fibre and the cheese adds protein. Pair it with fruit or vegetables, and bear in mind that the cheese you choose affects the salt and saturated fat.
What cheese is best for oat toast with cheese?
Cheddar melts well in oat toast with cheese, while mozzarella gives a stretchy texture and feta tastes saltier and stays more crumbly. Choose a cheese that melts if you want a classic hot sandwich.
Can you make oat toast with cheese in an air fryer?
Yes, you can cook oat toast with cheese in an air fryer. Keep the sandwich closed and check it as it cooks; the bread can brown before the cheese has fully melted, depending on the appliance and slice thickness.
Is oat toast with cheese good for weight loss?
Oat toast with cheese can fit into a weight-loss meal when the portion suits your plan. Add vegetables or a piece of fruit for a more filling plate, and go easy on extra butter, cheese, and rich spreads.
Can people with diabetes eat oat toast with cheese?
Many people with diabetes can include oat toast with cheese, but the bread’s carbohydrates can affect blood glucose. Portion size and the rest of the meal matter, so follow your individual meal plan or ask your diabetes care team.
Does oat toast with cheese contain whole oats?
Not necessarily. Oat toast with cheese is made with oat bread, which may contain oats alongside wheat flour or other grains; the amount of oats depends on the bread recipe. Oat in the name does not mean the bread is made entirely of oats.
What goes well with oat toast with cheese?
Oat toast with cheese pairs well with sliced tomato, cucumber, leafy greens, or a bowl of soup. For a simple breakfast, serve it with fruit; fresh, crisp sides balance the warm, rich sandwich.
Can you freeze oat toast with cheese?
Yes, you can freeze oat toast with cheese, although the bread may be softer after thawing. Wrap it airtight, then reheat it from thawed in a pan or toaster oven to bring back some crispness.
How should you store leftover oat toast with cheese?
Refrigerate leftover oat toast with cheese in a covered container rather than leaving it out. Reheat it in a pan or toaster oven until hot; this helps the bread stay crisper than reheating it in a microwave.
Oat Toast with Cheese Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.2mg · 15% DV
B1
0.16mg · 13% DV
Vitamin A
99µg · 11% DV
Minerals
Phosphorus
131mg · 19% DV
Manganese
0.4mg · 17% DV
Calcium
167mg · 17% DV
Sodium
351mg · 15% DV
Potassium ⭐
108mg · 3% DV
Oat Toast with Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat Toast with Cheese
To burn the 221 calories in 1 piece (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 Oat Toast with Cheese?
Oat Toast with Cheese is made by filling slices of oat bread with cheese and grilling them in a toastie maker or pan. It works as a quick breakfast, lunch or snack, with the exact cheese and bread varying from kitchen to kitchen. The outside turns golden and crisp while the cheese softens or melts inside; oat bread brings a gently nutty, grain-like flavour. It provides a mix of carbohydrate and protein, with some fibre from the oats. Serve it with sliced tomato, cucumber or a simple salad for a more rounded meal, or keep it straightforward for a filling snack. Using a moderate amount of cheese and little added oil keeps the toast lighter.
How Nutritious Is Oat Toast with 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 Oat Toast with 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 Oat Toast with Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Oat Toast with 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
Oat Toast with Cheese Fat Profile
SATURATED
3.78g
MONOUNSATURATED
2.79g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.