Recipes · British · Snacks
Cheese on Toast
One serving has 491 kcal and 21 g protein, and at least a fifth of a woman's daily need of selenium (63%), calcium (58%), phosphorus (51%), riboflavin (39%), vitamin A (37%) and zinc (35%). Ready in 10 minutes.
- Preparation: 5 min
- Cooking: 5 min
- Makes: 1 serving (141 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten, mustard
Ingredients
- 70 g Bread, white
- 60 g Cheddar cheese
- 8 g Butter, unsalted
- 3 g Mustard
- 0.2 g Black pepper
Method
- Toast the bread lightly on both sides.
- Butter the toast and spread thinly with mustard.
- Top with grated or sliced cheddar and a grind of black pepper.
- Grill (broil) for 2-3 minutes until the cheese is melted, bubbling and golden in spots, then serve at once.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 491 kcal | 23% |
| Carbohydrates | 36.8 g | |
| Water | 50.9 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 20.5 g | 43% |
| Tryptophan | 0.33 g | |
| Threonine | 0.63 g | |
| Isoleucine | 0.73 g | |
| Leucine | 1.2 g | |
| Lysine | 0.63 g | |
| Methionine | 0.33 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.65 g | |
| Tyrosine | 0.67 g | |
| Valine | 0.85 g | |
| Histidine | 0.33 g | |
| Fat | 29.1 g | |
| Monounsaturated | 8.1 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 0.86 g | |
| Saturated | 15.9 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 76.6 mg | |
| Calcium | 578 mg | 58% |
| Copper | 0.11 mg | 12% |
| Iron | 2.5 mg | 14% |
| Magnesium | 37 mg | 12% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 358 mg | 51% |
| Potassium | 137 mg | 3% |
| Selenium | 34.4 µg | 63% |
| Sodium | 760 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 3.4 mg | 24% |
| Pantothenic acid (vitamin B5) | 0.65 mg | 13% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 16.7 µg | 4% |
| Cobalamin (vitamin B12) | 0.67 µg | 28% |
| Choline | 12.1 mg | 3% |
| Vitamin A | 257 µg | 37% |
| Vitamin C | 0.01 mg | 0% |
| Vitamin D (D2 + D3) | 14.4 IU | 2% |
| Vitamin E | 0.62 mg | 4% |
| Vitamin K | 2.4 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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