⏱ 8 min totalBlueberry, Cinnamon, and Goat Cheese Toast with Sunflower Seeds
Per 1 serving · 66 g · 5 ingredients
of a 2,000 cal day
- Protein8.9g18% of calories
- Carbs17g33% of calories
- Fat11g49% of calories
At a glance
One serving of Blueberry, Cinnamon, and Goat Cheese Toast with Sunflower Seeds (66 g) has 192 calories, with 8.9 g of protein, 17 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (49% of calories). It is high in Vitamin E (28% DV), pantothenic acid (24% DV) and phosphorus (36% DV).
High in
20%+ of the daily value
- Vitamin E28%
- Pantothenic acid24%
- Phosphorus36%
- Copper47%
- Manganese41%
- Selenium33%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Thiamine12%
- Riboflavin (B2)11%
- Niacin14%
- Vitamin B616%
- Folate (B9)11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 slice Whole wheat bread
1 tbsp Goat cheese
¹⁄₁₆ tsp Cinnamon
1 ½ tbsp Sunflower seed kernels
1 tbsp Blueberries
Directions
- 1
Toast bread.
- 2
Spread goat cheese onto the toasted bread.
- 3
Sprinkle with cinnamon and sunflower seeds.
- 4
Top with blueberries and enjoy!
Vitamins & minerals
Amounts for 1 serving (66 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 43 μg | 5% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 45 μg | 11% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 77 mg | 8% |
| Iron | 2 mg | 19% |
| Potassium | 194 mg | 4% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 251 mg | 36% |
| Zinc | 1 mg | 12% |
| Copper | 0.4 mg | 47% |
| Manganese | 1 mg | 41% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 12 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 42 μg | — |
| Serine | 0.3 g | — |
| Starch | 8 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 192 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 36minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in Blueberry, Cinnamon, and Goat Cheese Toast with Sunflower Seeds?
One serving of Blueberry, Cinnamon, and Goat Cheese Toast with Sunflower Seeds (1 serving) has 192 calories, which works out to 293 calories per 100 g. That is about 9.6% of a 2,000-calorie day.
Are Blueberry, Cinnamon, and Goat Cheese Toast with Sunflower Seeds high in protein?
Not especially. It has 8.9 g of protein per serving, and protein supplies 18% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Blueberry, Cinnamon, and Goat Cheese Toast with Sunflower Seeds keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Blueberry, Cinnamon, and Goat Cheese Toast with Sunflower Seeds?
197 mg per serving.
How much sugar is in Blueberry, Cinnamon, and Goat Cheese Toast with Sunflower Seeds?
2.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
467 calFettuccine with Spinach Ricotta Sauce1 serving
325 calSpinach, Black Bean, and Banana Smoothie1 serving
587 calSuper Green Smoothie1 serving
531 calSmoked Salmon and Egg Tortilla1 serving
219 calNapa Cabbage, Tomato, and Avocado Salad1 serving
185 calCinnamon Blueberry Yogurt Smoothie1 serving
259 calClassic Scones with Jam1 serving
281 calChicken with Roasted Tomato and Red Onions1 serving