⏱ 8 min totalToast with Peaches, Cottage Cheese, and Cashews
Per 1 serving · 217 g · 4 ingredients
of a 2,000 cal day
- Protein13g23% of calories
- Carbs31g55% of calories
- Fat5.4g22% of calories
At a glance
One serving of Toast with Peaches, Cottage Cheese, and Cashews (217 g) has 213 calories, with 13 g of protein, 31 g of carbohydrates and 5.4 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (26% DV), iron (21% DV) and phosphorus (30% DV).
High in
20%+ of the daily value
- Protein26%
- Iron21%
- Phosphorus30%
- Copper39%
- Manganese36%
- Selenium26%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin E10%
- Thiamine14%
- Riboflavin (B2)12%
- Niacin13%
- Vitamin B613%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Toast the whole-wheat bread to your preference. Top with cottage cheese, peach slices, and chopped cashew nuts. Serve immediately and enjoy!
Vitamins & minerals
Amounts for 1 serving (217 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 30 μg | 3% |
| Vitamin C | 5 mg | 5% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 24 μg | 6% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 23 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 90 mg | 9% |
| Iron | 2 mg | 21% |
| Potassium | 335 mg | 7% |
| Magnesium | 58 mg | 14% |
| Phosphorus | 207 mg | 30% |
| Zinc | 1 mg | 12% |
| Copper | 0.3 mg | 39% |
| Manganese | 1 mg | 36% |
| Selenium | 14 μg | 26% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 237 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 18 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 6 μg | — |
| Serine | 1 g | — |
| Starch | 10 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 213 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Toast with Peaches, Cottage Cheese, and Cashews?
One serving of Toast with Peaches, Cottage Cheese, and Cashews (1 serving) has 213 calories, which works out to 98 calories per 100 g. That is about 11% of a 2,000-calorie day.
Are Toast with Peaches, Cottage Cheese, and Cashews high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Toast with Peaches, Cottage Cheese, and Cashews keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Toast with Peaches, Cottage Cheese, and Cashews?
363 mg per serving.
How much sugar is in Toast with Peaches, Cottage Cheese, and Cashews?
16 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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