Whole wheat toast with cheese
Nutrition facts & detailed analysis
Calories & Nutrition Facts
100g
260
kcal
17%
Protein
51%
Karb
32%
Yag
Calories
260
Protein
11g
Carbs
32g
Fat
9g
Fiber
4.5g
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.
26%
Kalsiyum
26%
Manganez
26%
Fosfor
25%
B12
22%
Protein
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Glycemic Analysis
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55
glycemic index
17
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
1.1g w-6
/
0.07g w-3
15.7:1
İdeal oran 4:1 veya altı. Bu oran (15.7:1) idealin üzerinde.
Doymus
4.2g
Tekli Doymamis
2.7g
Coklu Doymamis
1.2g
Trans
0.09g
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
25%
B12
0.6µg
17%
B2
0.22mg
15%
B1
0.18mg
15%
Biotin
4.5µg
Minerals
43%
Manganez
1mg
26%
Kalsiyum
260mg
26%
Fosfor
180mg
20%
Sodyum
470mg
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'.
Nutrition data compiled from USDA FoodData Central and scientific sources.