⏱ 7 min totalPeanut Butter and Apricot Jam Toast with Cottage Cheese
Per 1 serving · 164 g · 4 ingredients
of a 2,000 cal day
- Protein21g31% of calories
- Carbs23g34% of calories
- Fat10g34% of calories
- ✓ Protein-dense
At a glance
One serving of Peanut Butter and Apricot Jam Toast with Cottage Cheese (164 g) has 266 calories, with 21 g of protein, 23 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (34% of calories). It is high in protein (42% DV), riboflavin (b2) (20% DV) and niacin (22% DV). Keep an eye on sodium, which provides 26% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Riboflavin (B2)20%
- Niacin22%
- Vitamin B1229%
- Phosphorus38%
- Manganese38%
Good source of
10–19% of the daily value
- Vitamin E15%
- Thiamine12%
- Vitamin B616%
- Folate (B9)10%
- Pantothenic acid12%
- Calcium12%
Watch
20%+ of the daily value
- Sodium26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Toast the bread.
- 2
Spread peanut butter and apricot jam on the toasted bread.
- 3
Serve with cottage cheese.
Vitamins & minerals
Amounts for 1 serving (164 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 12 μg | 1% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 3 mg | 22% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 40 μg | 10% |
| Vitamin B12 | 1 μg | 29% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 38 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 123 mg | 12% |
| Iron | 1 mg | 15% |
| Potassium | 263 mg | 6% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 266 mg | 38% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 18% |
| Manganese | 1 mg | 38% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 4 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 37 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 12 μg | — |
| Serine | 1 g | — |
| Starch | 9 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 266 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 51minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in Peanut Butter and Apricot Jam Toast with Cottage Cheese?
One serving of Peanut Butter and Apricot Jam Toast with Cottage Cheese (1 serving) has 266 calories, which works out to 163 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Peanut Butter and Apricot Jam Toast with Cottage Cheese high in protein?
Yes. It has 21 g of protein per serving, and 31% of its calories come from protein (7.9 g of protein per 100 calories).
Is Peanut Butter and Apricot Jam Toast with Cottage Cheese keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Peanut Butter and Apricot Jam Toast with Cottage Cheese?
591 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Peanut Butter and Apricot Jam Toast with Cottage Cheese?
9.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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