🥪

White cheese toast

Nutrition facts & detailed analysis

Calories & Nutrition Facts

100g

245

kcal

19%

Protein

46%

Karb

35%

Yag

Calories

245

Protein

11.2g

Carbs

27.5g

Fat

9.2g

Fiber

1.8g

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

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.

28%

Kalsiyum

22%

Protein

19%

B12

17%

Fosfor

15%

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Glycemic Analysis

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glycemic index

glycemic load

Medium

Glycemic index (GI) measures how fast a food raises blood sugar. Below 55 is low (good), above 70 is high (caution). Glycemic load also considers portion size — a more realistic measure.

NOVA Processing

NOVA 3

Processed

Unprocessed

Minimally Processed

Processed

Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing level. NOVA 1 (natural, unprocessed) is healthiest, NOVA 4 (ultra-processed) contains additives and increases health risks. Prefer NOVA 1-2 when possible.

Allergen Profile

Gluten

Laktoz

Yumurta

Yer Fıstığı

Sert Kabuklu

Balık

Kabuklu Deniz

Soya

Susam

Allergens present in this food are shown in red, absent ones in green. Food allergies can cause serious reactions — develop the habit of reading labels.

Diet Compatibility

❌

Keto

❌

Paleo

❌

Vegan

❌

Vejetaryen

❌

Glütensiz

❌

Laktozsuz

❌

Low FODMAP

❌

Akdeniz

❌

Whole30

❌

DASH

This food's compatibility with popular diets. Green check means compatible, red X means incompatible. Keto is fat-focused, Paleo emphasizes unprocessed food, Mediterranean focuses on balanced nutrition.

Omega Analizi

Tuyolari Gor

0.38g w-6

0.04g w-3

9.5:1

İdeal oran 4:1 veya altı. Bu oran (9.5:1) idealin üzerinde.

Doymus

4.2g

Tekli Doymamis

2.3g

Coklu Doymamis

Trans

0.07g

Saturated fat (bad) harms vascular health — stay under 20g daily. Mono and polyunsaturated fats (good) protect heart health. Trans fat is the most harmful — aim for 0g.

Micronutrient Analysis

Vitamins

19%

B12

0.45µg

15%

0.19mg

10%

0.48mg

A Vitamini

85µg

Minerals

28%

Kalsiyum

285mg

25%

Sodyum

570mg

17%

Fosfor

120mg

14%

Selenyum

7.5µg

Vitamins and minerals are micronutrients essential for body function. The percentage value (%DV) shows how much of your daily need is covered. 20%+ is considered a 'rich source'.

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Nutrition data compiled from USDA FoodData Central and scientific sources.