1 serving (100 grams) contains 300 calories, 12.0 grams of protein, 15.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
714.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.7 g | 45% | |
| Saturated Fat | 19.0 g | 95% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 71.4 mg | 23% | |
| Sodium | 1190.5 mg | 51% | |
| Total Carbohydrates | 59.5 g | 21% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 4.8 g | ||
| protein | 28.6 g | 57% | |
| Vitamin D | 119.0 mcg | 595% | |
| Calcium | 476.2 mg | 36% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 357.1 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cheese on toast
Cheese on toast is a popular comfort food with origins in the UK, often associated with Welsh cuisine through variants like Welsh rarebit. It consists of bread toasted and topped with melted cheese, typically cheddar, though other cheeses can be used based on preference. This dish is rich in calories, protein, and fats, making it a satisfying snack. One serving (two slices of bread with 56 grams of cheddar) typically contains approximately 350-450 calories, 20 grams of protein, and 18 grams of fat, including saturated fats. It also provides calcium, phosphorus, and vitamins A and B12, essential for bone health and energy metabolism.
Health Benefits
- Rich in calcium, which supports strong bones and teeth (over 200 mg per serving).
- Contains Vitamin B12, crucial for red blood cell production and neurological health (around 0.8 mcg per serving).
- Provides high-quality protein, helping with muscle repair and maintenance (20 grams per serving).
Dietary Considerations
Selection and Storage
Store cheese wrapped in parchment paper or a resealable bag in the fridge to maintain freshness. Toast bread just before consumption to ensure optimal texture.
Common Questions About Cheese on toast Nutrition
Is cheese on toast high in protein?
Yes, cheese on toast can be a good source of protein, depending on the type of cheese used. For example, using 1 ounce (28g) of cheddar cheese provides approximately 7 grams of protein. Combined with bread, it can contribute to your daily protein needs, but note that the exact protein content will depend on the bread and cheese varieties used.
Can I eat cheese on toast on a keto diet?
Cheese on toast is generally not compatible with a keto diet due to the high carbohydrate content in most bread. However, if you use low-carb or keto-friendly bread alternatives, it can fit into a keto meal plan. Ensure the cheese is high-fat and low in carbs to stay within keto macronutrient ratios.
Is cheese on toast healthy?
Cheese on toast can provide essential nutrients like calcium, protein, and vitamin B12 from the cheese. However, it can also be high in saturated fat, sodium, and calories, depending on the cheese and bread used. For a healthier option, choose whole-grain bread and moderate the amount of cheese to manage calorie and fat intake.
What is a recommended portion size for cheese on toast?
A typical serving is one slice of bread topped with around 1 ounce (28g) of melted cheese. This portion provides a balance of nutrients while keeping calorie intake reasonable, averaging around 200-300 calories depending on the specific ingredients. Adjust portions based on your dietary needs and goals.
How does cheese on toast compare to grilled cheese sandwiches?
Cheese on toast is toasted under a grill (broiler) with cheese melted on top, using less fat since no butter or additional oil is needed. In contrast, grilled cheese sandwiches are fried or toasted with butter on the bread, making them higher in fat and calories. Cheese on toast is a lighter option with a similar flavor profile.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
