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Melba toast (plain, unsalted)
Bread, Grains & Pasta

Melba toast (plain, unsalted) nutrition facts

Per 1 cup, crushed ยท 70 g

Calories
273
14%
of a 2,000 cal day
  • Protein
    8.5g
    13% of calories
  • Carbs
    54g
    80% of calories
  • Fat
    2.2g
    7% of calories
Portion
  • โœ“ Low fat
  • โœ“ Low saturated fat
  • โœ“ Low sodium
  • โœ“ Cholesterol free

At a glance

One serving of Melba toast (plain, unsalted) (1 cup, crushed, 70 g) has 273 calories, with 8.5 g of protein, 54 g of carbohydrates and 2.2 g of fat. Most of its energy comes from carbs (80% of calories). It is high in thiamine (24% DV), folate (b9) (22% DV) and iron (32% DV).

Per 100 g
390cal
medium energy density
Protein per 100 cal
3.1g
Net carbs
49g
carbs minus fiber
Fiber
4.4g

High in

20%+ of the daily value

  • Thiamine24%
  • Folate (B9)22%
  • Iron32%
  • Phosphorus20%
  • Copper22%
  • Manganese34%

Good source of

10โ€“19% of the daily value

  • Dietary fiber16%
  • Riboflavin (B2)15%
  • Niacin18%
  • Pantothenic acid10%
  • Magnesium10%
  • Zinc13%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, crushed (70 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 ฮผg
0%
Vitamin C0 mg
0%
Thiamine0.3 mg
24%
Riboflavin (B2)0.2 mg
15%
Niacin3 mg
18%
Vitamin B60.1 mg
5%
Folate (B9)87 ฮผg
22%
Vitamin B120 ฮผg
0%
Pantothenic acid0.5 mg
10%

Minerals

NutrientAmount% Daily Value
Calcium65 mg
7%
Iron3 mg
32%
Potassium141 mg
3%
Magnesium41 mg
10%
Phosphorus137 mg
20%
Zinc1 mg
13%
Copper0.2 mg
22%
Manganese1 mg
34%
Full breakdown ยท 26 more nutrients
NutrientAmount% Daily Value
Alanine0.3 gโ€”
Arginine0.3 gโ€”
Aspartic acid0.4 gโ€”
Cystine0.2 gโ€”
Docosahexaenoic Acid (DHA)0 gโ€”
Docosapentaenoic Acid (DPA)0 gโ€”
Eicosapentaenoic Acid (EPA)0 gโ€”
Glutamic acid3 gโ€”
Glycine0.3 gโ€”
Histidine0.2 gโ€”
Isoleucine0.3 gโ€”
Leucine1 gโ€”
Lysine0.2 gโ€”
Methionine0.1 gโ€”
Monounsaturated fats1 gโ€”
Phenylalanine0.4 gโ€”
Polyunsaturated fats1 gโ€”
Proline1 gโ€”
Retinol0 ฮผgโ€”
Serine0.4 gโ€”
Threonine0.2 gโ€”
Total omega 30 gโ€”
Total omega 60 gโ€”
Tryptophan0.1 gโ€”
Tyrosine0.2 gโ€”
Valine0.4 gโ€”

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 273 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 52min
    Walking (3.5 mph)
  • 33min
    Cycling (moderate)
  • 23min
    Running (6 mph)
  • 38min
    Swimming laps

Common questions

How many calories are in Melba toast (plain, unsalted)?

One serving of Melba toast (plain, unsalted) (1 cup, crushed) has 273 calories, which works out to 390 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Melba toast (plain, unsalted) high in protein?

Not especially. It has 8.5 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Melba toast (plain, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 80% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ€“50 g per day.

How much sodium is in Melba toast (plain, unsalted)?

13 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

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